Good Morning

Good Morning shows average weight and strength standards as a reference for legs. Primary muscles: Hamstrings, Gluteus maximus.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 87 kg

Women 44 kg

Good Morning: Average weight [1RM]

Level
Beginner	24 kg	13 kg
Novice	50 kg	26 kg
Intermediate	87 kg	44 kg
Advanced	134 kg	67 kg
Elite	189 kg	94 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	8	23	47	81	121
55	10	27	54	89	132
60	13	32	61	98	142
65	16	37	67	106	151
70	20	41	73	114	161
75	23	46	79	121	170
80	26	50	85	128	178
85	29	55	91	135	186
90	32	59	96	142	194
95	35	63	101	148	202
100	38	67	107	155	209
105	42	72	112	161	216
110	45	76	117	167	223
115	48	79	122	173	230
120	51	83	126	178	236
125	53	87	131	184	242
130	56	91	135	189	248
135	59	94	140	194	254
140	62	98	144	199	260

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	74	114	161
20	23	48	84	131	184
25	24	50	87	134	189
30	24	50	87	134	189
35	24	50	87	134	189
40	24	50	87	134	189
45	23	47	82	127	179
50	21	44	77	119	168
55	20	41	71	110	156
60	18	37	65	101	142
65	16	34	59	91	128
70	14	30	53	82	115
75	13	27	47	73	103
80	12	24	42	65	92
85	10	22	38	59	83
90	9	20	34	53	74

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	17	31	51	74
45	8	19	34	54	78
50	10	21	37	58	82
55	11	23	40	61	86
60	12	25	42	64	89
65	14	26	44	67	93
70	15	28	47	70	96
75	16	30	49	72	99
80	17	31	51	74	102
85	18	33	52	77	104
90	19	34	54	79	107
95	20	36	56	81	109
100	21	37	58	83	112
105	22	38	59	85	114
110	23	39	61	87	116
115	24	41	62	89	118
120	25	42	64	90	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	37	57	80
20	12	25	43	65	91
25	13	26	44	67	94
30	13	26	44	67	94
35	13	26	44	67	94
40	13	26	44	67	94
45	12	24	42	64	89
50	11	23	39	60	83
55	11	21	36	55	77
60	10	19	33	50	70
65	9	17	30	46	64
70	8	16	27	41	57
75	7	14	24	37	51
80	6	13	21	33	46
85	6	11	19	29	41
90	5	10	17	26	37

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus
Secondary muscles	Erector spinae
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	8	23	47	81	121
55	10	27	54	89	132
60	13	32	61	98	142
65	16	37	67	106	151
70	20	41	73	114	161
75	23	46	79	121	170
80	26	50	85	128	178
85	29	55	91	135	186
90	32	59	96	142	194
95	35	63	101	148	202
100	38	67	107	155	209
105	42	72	112	161	216
110	45	76	117	167	223
115	48	79	122	173	230
120	51	83	126	178	236
125	53	87	131	184	242
130	56	91	135	189	248
135	59	94	140	194	254
140	62	98	144	199	260

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	74	114	161
20	23	48	84	131	184
25	24	50	87	134	189
30	24	50	87	134	189
35	24	50	87	134	189
40	24	50	87	134	189
45	23	47	82	127	179
50	21	44	77	119	168
55	20	41	71	110	156
60	18	37	65	101	142
65	16	34	59	91	128
70	14	30	53	82	115
75	13	27	47	73	103
80	12	24	42	65	92
85	10	22	38	59	83
90	9	20	34	53	74

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	17	31	51	74
45	8	19	34	54	78
50	10	21	37	58	82
55	11	23	40	61	86
60	12	25	42	64	89
65	14	26	44	67	93
70	15	28	47	70	96
75	16	30	49	72	99
80	17	31	51	74	102
85	18	33	52	77	104
90	19	34	54	79	107
95	20	36	56	81	109
100	21	37	58	83	112
105	22	38	59	85	114
110	23	39	61	87	116
115	24	41	62	89	118
120	25	42	64	90	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	37	57	80
20	12	25	43	65	91
25	13	26	44	67	94
30	13	26	44	67	94
35	13	26	44	67	94
40	13	26	44	67	94
45	12	24	42	64	89
50	11	23	39	60	83
55	11	21	36	55	77
60	10	19	33	50	70
65	9	17	30	46	64
70	8	16	27	41	57
75	7	14	24	37	51
80	6	13	21	33	46
85	6	11	19	29	41
90	5	10	17	26	37

Good Morning

Average weight: Intermediate

Good Morning: Average weight [1RM]

Good Morning: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	8	23	47	81	121
55	10	27	54	89	132
60	13	32	61	98	142
65	16	37	67	106	151
70	20	41	73	114	161
75	23	46	79	121	170
80	26	50	85	128	178
85	29	55	91	135	186
90	32	59	96	142	194
95	35	63	101	148	202
100	38	67	107	155	209
105	42	72	112	161	216
110	45	76	117	167	223
115	48	79	122	173	230
120	51	83	126	178	236
125	53	87	131	184	242
130	56	91	135	189	248
135	59	94	140	194	254
140	62	98	144	199	260

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	74	114	161
20	23	48	84	131	184
25	24	50	87	134	189
30	24	50	87	134	189
35	24	50	87	134	189
40	24	50	87	134	189
45	23	47	82	127	179
50	21	44	77	119	168
55	20	41	71	110	156
60	18	37	65	101	142
65	16	34	59	91	128
70	14	30	53	82	115
75	13	27	47	73	103
80	12	24	42	65	92
85	10	22	38	59	83
90	9	20	34	53	74

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	17	31	51	74
45	8	19	34	54	78
50	10	21	37	58	82
55	11	23	40	61	86
60	12	25	42	64	89
65	14	26	44	67	93
70	15	28	47	70	96
75	16	30	49	72	99
80	17	31	51	74	102
85	18	33	52	77	104
90	19	34	54	79	107
95	20	36	56	81	109
100	21	37	58	83	112
105	22	38	59	85	114
110	23	39	61	87	116
115	24	41	62	89	118
120	25	42	64	90	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	37	57	80
20	12	25	43	65	91
25	13	26	44	67	94
30	13	26	44	67	94
35	13	26	44	67	94
40	13	26	44	67	94
45	12	24	42	64	89
50	11	23	39	60	83
55	11	21	36	55	77
60	10	19	33	50	70
65	9	17	30	46	64
70	8	16	27	41	57
75	7	14	24	37	51
80	6	13	21	33	46
85	6	11	19	29	41
90	5	10	17	26	37