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Russian Twist Standards (lb)

Russian twist strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our russian twist standards are based on 2,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Russian Twist Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -7 lb 21 +75 lb 52 +188 lb 89 +326 lb 132 +483 lb
120 < 1 -4 lb 21 +84 lb 51 +200 lb 86 +344 lb 127 +505 lb
130 1 -0 lb 21 +91 lb 49 +212 lb 83 +360 lb 122 +525 lb
140 2 +3 lb 21 +98 lb 48 +223 lb 81 +374 lb 117 +544 lb
150 3 +5 lb 21 +104 lb 47 +233 lb 78 +388 lb 113 +561 lb
160 3 +7 lb 21 +109 lb 46 +241 lb 76 +400 lb 109 +577 lb
170 3 +9 lb 21 +114 lb 45 +250 lb 73 +412 lb 105 +591 lb
180 4 +11 lb 20 +119 lb 43 +257 lb 71 +423 lb 101 +605 lb
190 4 +12 lb 20 +123 lb 42 +264 lb 69 +432 lb 98 +618 lb
200 4 +13 lb 19 +126 lb 41 +271 lb 67 +442 lb 95 +629 lb
210 4 +14 lb 19 +129 lb 40 +277 lb 65 +450 lb 92 +640 lb
220 4 +14 lb 19 +132 lb 39 +282 lb 63 +458 lb 89 +651 lb
230 4 +14 lb 18 +135 lb 38 +287 lb 61 +465 lb 87 +660 lb
240 4 +14 lb 18 +137 lb 37 +291 lb 59 +472 lb 84 +669 lb
250 3 +14 lb 17 +139 lb 36 +295 lb 58 +478 lb 82 +678 lb
260 3 +14 lb 17 +140 lb 35 +299 lb 56 +484 lb 80 +685 lb
270 3 +13 lb 16 +142 lb 34 +302 lb 55 +490 lb 77 +693 lb
280 3 +12 lb 16 +143 lb 33 +305 lb 53 +494 lb 75 +700 lb
290 3 +11 lb 15 +144 lb 32 +308 lb 52 +499 lb 74 +706 lb
300 3 +10 lb 15 +144 lb 32 +310 lb 51 +503 lb 72 +712 lb
310 2 +9 lb 14 +144 lb 31 +313 lb 50 +507 lb 70 +717 lb
All 1 20 46 77 113

These male standards were last updated a week ago and are based on 1,000 filtered lifts.

Female Russian Twist Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 4 +8 lb 21 +61 lb 44 +129 lb 70 +210 lb 100 +299 lb
100 5 +10 lb 20 +66 lb 42 +138 lb 67 +221 lb 94 +313 lb
110 5 +12 lb 20 +71 lb 40 +145 lb 64 +232 lb 89 +326 lb
120 5 +14 lb 19 +75 lb 38 +151 lb 61 +240 lb 85 +337 lb
130 5 +14 lb 18 +78 lb 37 +157 lb 58 +248 lb 81 +347 lb
140 5 +15 lb 18 +80 lb 35 +161 lb 55 +255 lb 77 +356 lb
150 5 +15 lb 17 +82 lb 34 +165 lb 53 +261 lb 73 +364 lb
160 5 +15 lb 16 +84 lb 32 +169 lb 50 +266 lb 70 +371 lb
170 4 +14 lb 15 +85 lb 31 +172 lb 48 +271 lb 67 +377 lb
180 4 +13 lb 15 +86 lb 29 +174 lb 46 +275 lb 64 +383 lb
190 4 +12 lb 14 +86 lb 28 +176 lb 44 +278 lb 62 +388 lb
200 3 +10 lb 13 +86 lb 27 +177 lb 43 +281 lb 59 +392 lb
210 3 +9 lb 13 +85 lb 26 +178 lb 41 +283 lb 57 +396 lb
220 3 +7 lb 12 +85 lb 25 +179 lb 39 +285 lb 55 +399 lb
230 2 +5 lb 11 +84 lb 24 +179 lb 38 +287 lb 53 +402 lb
240 2 +2 lb 11 +82 lb 23 +179 lb 37 +288 lb 51 +404 lb
250 1 -1 lb 10 +81 lb 22 +179 lb 35 +289 lb 49 +406 lb
260 1 -3 lb 10 +79 lb 21 +178 lb 34 +290 lb 48 +408 lb
All 3 17 36 58 82

These female standards were last updated a week ago and are based on 313 filtered lifts.

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What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare russian twist versus one of the following exercises:

Push Ups Pull Ups Dips Chin Ups Bodyweight Squat Diamond Pushups One Arm Push Ups Single Leg Squat Sit Ups Burpees Lunge Muscle Ups One Arm Pull Ups Handstand Push Ups Inverted Row Crunches Toes To Bar Glute Bridge Neutral Grip Pull Ups Lying Leg Raise Back Extension Hanging Leg Raise Glute Ham Raise

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