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 191 lb

Women 97 lb

Good Morning: Average weight [1RM]

Level
Beginner	52 lb	28 lb
Novice	109 lb	57 lb
Intermediate	191 lb	97 lb
Advanced	296 lb	148 lb
Elite	416 lb	207 lb

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
110	17	50	104	178	266
120	22	59	117	195	288
130	28	69	131	212	308
140	34	78	143	228	328
150	40	87	156	244	346
160	47	97	168	259	364
170	53	106	180	274	382
180	59	114	191	288	398
190	66	123	203	302	415
200	72	132	214	315	430
210	78	140	224	328	445
220	84	148	235	341	460
230	91	157	245	353	474
240	97	165	255	365	488
250	103	172	265	376	501
260	109	180	274	388	514
270	115	188	283	399	527
280	120	195	292	410	540
290	126	202	301	420	552
300	132	210	310	430	564
310	138	217	319	441	575

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45	93	163	252	355
20	51	106	186	288	406
25	52	109	191	296	416
30	52	109	191	296	416
35	52	109	191	296	416
40	52	109	191	296	416
45	50	104	181	280	395
50	47	97	170	263	371
55	43	90	157	243	343
60	39	82	144	222	313
65	36	74	130	201	283
70	32	67	116	180	254
75	29	60	104	161	227
80	26	53	93	144	203
85	23	48	83	129	182
90	21	43	75	116	164

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	38	70	113	164
100	19	42	76	121	173
110	21	46	82	128	181
120	24	50	87	134	188
130	27	54	92	140	196
140	29	57	96	146	202
150	32	60	101	151	209
160	34	64	105	156	215
170	36	67	109	161	221
180	39	70	113	166	226
190	41	73	117	170	231
200	43	76	120	175	236
210	45	79	124	179	241
220	47	81	127	183	246
230	49	84	130	187	250
240	51	86	133	191	255
250	53	89	136	194	259
260	55	91	139	198	263

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	48	82	126	176
20	27	55	94	144	201
25	28	57	97	148	207
30	28	57	97	148	207
35	28	57	97	148	207
40	28	57	97	148	207
45	27	54	92	140	196
50	25	50	86	132	184
55	23	47	80	122	170
60	21	43	73	111	155
65	19	38	66	100	140
70	17	34	59	90	126
75	15	31	53	81	113
80	14	28	47	72	101
85	12	25	42	65	90
90	11	22	38	58	81

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
110	17	50	104	178	266
120	22	59	117	195	288
130	28	69	131	212	308
140	34	78	143	228	328
150	40	87	156	244	346
160	47	97	168	259	364
170	53	106	180	274	382
180	59	114	191	288	398
190	66	123	203	302	415
200	72	132	214	315	430
210	78	140	224	328	445
220	84	148	235	341	460
230	91	157	245	353	474
240	97	165	255	365	488
250	103	172	265	376	501
260	109	180	274	388	514
270	115	188	283	399	527
280	120	195	292	410	540
290	126	202	301	420	552
300	132	210	310	430	564
310	138	217	319	441	575

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45	93	163	252	355
20	51	106	186	288	406
25	52	109	191	296	416
30	52	109	191	296	416
35	52	109	191	296	416
40	52	109	191	296	416
45	50	104	181	280	395
50	47	97	170	263	371
55	43	90	157	243	343
60	39	82	144	222	313
65	36	74	130	201	283
70	32	67	116	180	254
75	29	60	104	161	227
80	26	53	93	144	203
85	23	48	83	129	182
90	21	43	75	116	164

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	38	70	113	164
100	19	42	76	121	173
110	21	46	82	128	181
120	24	50	87	134	188
130	27	54	92	140	196
140	29	57	96	146	202
150	32	60	101	151	209
160	34	64	105	156	215
170	36	67	109	161	221
180	39	70	113	166	226
190	41	73	117	170	231
200	43	76	120	175	236
210	45	79	124	179	241
220	47	81	127	183	246
230	49	84	130	187	250
240	51	86	133	191	255
250	53	89	136	194	259
260	55	91	139	198	263

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	48	82	126	176
20	27	55	94	144	201
25	28	57	97	148	207
30	28	57	97	148	207
35	28	57	97	148	207
40	28	57	97	148	207
45	27	54	92	140	196
50	25	50	86	132	184
55	23	47	80	122	170
60	21	43	73	111	155
65	19	38	66	100	140
70	17	34	59	90	126
75	15	31	53	81	113
80	14	28	47	72	101
85	12	25	42	65	90
90	11	22	38	58	81

Good Morning

Average weight: Intermediate

Good Morning: Average weight [1RM]

Good Morning: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [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
110	17	50	104	178	266
120	22	59	117	195	288
130	28	69	131	212	308
140	34	78	143	228	328
150	40	87	156	244	346
160	47	97	168	259	364
170	53	106	180	274	382
180	59	114	191	288	398
190	66	123	203	302	415
200	72	132	214	315	430
210	78	140	224	328	445
220	84	148	235	341	460
230	91	157	245	353	474
240	97	165	255	365	488
250	103	172	265	376	501
260	109	180	274	388	514
270	115	188	283	399	527
280	120	195	292	410	540
290	126	202	301	420	552
300	132	210	310	430	564
310	138	217	319	441	575

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45	93	163	252	355
20	51	106	186	288	406
25	52	109	191	296	416
30	52	109	191	296	416
35	52	109	191	296	416
40	52	109	191	296	416
45	50	104	181	280	395
50	47	97	170	263	371
55	43	90	157	243	343
60	39	82	144	222	313
65	36	74	130	201	283
70	32	67	116	180	254
75	29	60	104	161	227
80	26	53	93	144	203
85	23	48	83	129	182
90	21	43	75	116	164

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	38	70	113	164
100	19	42	76	121	173
110	21	46	82	128	181
120	24	50	87	134	188
130	27	54	92	140	196
140	29	57	96	146	202
150	32	60	101	151	209
160	34	64	105	156	215
170	36	67	109	161	221
180	39	70	113	166	226
190	41	73	117	170	231
200	43	76	120	175	236
210	45	79	124	179	241
220	47	81	127	183	246
230	49	84	130	187	250
240	51	86	133	191	255
250	53	89	136	194	259
260	55	91	139	198	263

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	48	82	126	176
20	27	55	94	144	201
25	28	57	97	148	207
30	28	57	97	148	207
35	28	57	97	148	207
40	28	57	97	148	207
45	27	54	92	140	196
50	25	50	86	132	184
55	23	47	80	122	170
60	21	43	73	111	155
65	19	38	66	100	140
70	17	34	59	90	126
75	15	31	53	81	113
80	14	28	47	72	101
85	12	25	42	65	90
90	11	22	38	58	81