Good Morning

Activated Muscles

Muscle Group	Muscles
Primary muscles	Hamstrings, Gluteus Maximus
Secondary muscles	Erector Spinae (Lower Back)
Stabilizer muscles	Core (Abdominals, Obliques)
Grip muscles	Forearms (if holding weight)

Muscle Group

Muscles

Primary muscles

Hamstrings, Gluteus Maximus

Secondary muscles

Erector Spinae (Lower Back)

Stabilizer muscles

Core (Abdominals, Obliques)

Grip muscles

Forearms (if holding weight)

Good Morning Average

Level
	24 kg (52 lbs)	13 kg (28 lbs)
	50 kg (109 lbs)	26 kg (57 lbs)
	87 kg (191 lbs)	44 kg (97 lbs)
	134 kg (296 lbs)	67 kg (148 lbs)
	189 kg (416 lbs)	94 kg (207 lbs)

Level

24 kg
(52 lbs)

13 kg
(28 lbs)

50 kg
(109 lbs)

26 kg
(57 lbs)

87 kg
(191 lbs)

44 kg
(97 lbs)

134 kg
(296 lbs)

67 kg
(148 lbs)

189 kg
(416 lbs)

94 kg
(207 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Good Morning Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 30-50 calories
Moderate	🔥 50-70 calories
Vigorous	🔥 70-90 calories
High-Intensity	🔥 90-110 calories

Intensity

Calories Burned

Light

🔥 30-50 calories

Moderate

🔥 50-70 calories

Vigorous

🔥 70-90 calories

High-Intensity

🔥 90-110 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Good Morning Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Good Morning Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
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
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

BW
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
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

BW
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
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

BW
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
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

BW
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
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

BW
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
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