Russian Twist Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Russian Twist standards are based on 24,734 lifts by Strength Level users

Male
Female

Male

Male Russian Twist Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	16
Intermediate	45
Advanced	83
Elite	126

How many reps of Russian Twist should I be able to do?

How many reps of Russian Twist can the average lifter do? The average male lifter can do 45 reps of Russian Twist. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	22	60	109	165
55	< 1	20	56	102	154
60	< 1	19	53	95	144
65	< 1	18	50	90	136
70	< 1	17	47	85	128
75	< 1	16	44	80	121
80	< 1	14	42	76	115
85	< 1	13	40	72	109
90	< 1	13	38	69	104
95	< 1	12	36	66	99
100	< 1	11	34	63	95
105	< 1	10	32	60	91
110	< 1	10	31	58	87
115	< 1	9	30	55	84
120	< 1	9	28	53	81
125	< 1	8	27	51	78
130	< 1	7	26	49	75
135	< 1	7	24	47	72
140	< 1	6	23	45	70

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

How many sets and reps of Russian Twist should I do?

These are the most popular Russian Twist workouts done by male lifters:

3x10 12%

3x20 12%

2x10 9%

3x12 6%

3x30 6%

3x15 5%

4x20 5%

2x20 4%

4x12 3%

2x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	235
2	3	20	12%	234
3	2	10	9%	166
4	3	12	6%	114
5	3	30	6%	112
6	3	15	5%	103
7	4	20	5%	95
8	2	20	4%	69
9	4	12	3%	67
10	2	15	3%	65

Calculate Your Strength Level

Female

Female Russian Twist Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	11
Intermediate	35
Advanced	65
Elite	98

How many reps of Russian Twist should I be able to do?

How many reps of Russian Twist can the average lifter do? The average female lifter can do 35 reps of Russian Twist. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	14	43	81	124
45	< 1	14	41	76	115
50	< 1	13	39	71	108
55	< 1	13	37	67	101
60	< 1	12	35	64	96
65	< 1	12	34	60	91
70	< 1	11	32	57	86
75	< 1	10	30	55	82
80	< 1	10	29	52	78
85	< 1	9	28	50	74
90	< 1	9	26	47	71
95	< 1	9	25	45	68
100	< 1	8	24	43	65
105	< 1	8	23	42	62
110	< 1	7	22	40	60
115	< 1	7	21	38	58
120	< 1	6	20	37	56

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

How many sets and reps of Russian Twist should I do?

These are the most popular Russian Twist workouts done by female lifters:

3x10 12%

3x20 11%

3x15 9%

2x10 7%

4x10 6%

3x12 6%

3x30 5%

4x20 4%

2x20 3%

3x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	63
2	3	20	11%	58
3	3	15	9%	44
4	2	10	7%	38
5	4	10	6%	33
6	3	12	6%	32
7	3	30	5%	28
8	4	20	4%	22
9	2	20	3%	18
10	3	8	3%	15

Calculate Your Strength Level

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	22	60	109	165
55	< 1	20	56	102	154
60	< 1	19	53	95	144
65	< 1	18	50	90	136
70	< 1	17	47	85	128
75	< 1	16	44	80	121
80	< 1	14	42	76	115
85	< 1	13	40	72	109
90	< 1	13	38	69	104
95	< 1	12	36	66	99
100	< 1	11	34	63	95
105	< 1	10	32	60	91
110	< 1	10	31	58	87
115	< 1	9	30	55	84
120	< 1	9	28	53	81
125	< 1	8	27	51	78
130	< 1	7	26	49	75
135	< 1	7	24	47	72
140	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	235
2	3	20	12%	234
3	2	10	9%	166
4	3	12	6%	114
5	3	30	6%	112
6	3	15	5%	103
7	4	20	5%	95
8	2	20	4%	69
9	4	12	3%	67
10	2	15	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	14	43	81	124
45	< 1	14	41	76	115
50	< 1	13	39	71	108
55	< 1	13	37	67	101
60	< 1	12	35	64	96
65	< 1	12	34	60	91
70	< 1	11	32	57	86
75	< 1	10	30	55	82
80	< 1	10	29	52	78
85	< 1	9	28	50	74
90	< 1	9	26	47	71
95	< 1	9	25	45	68
100	< 1	8	24	43	65
105	< 1	8	23	42	62
110	< 1	7	22	40	60
115	< 1	7	21	38	58
120	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	63
2	3	20	11%	58
3	3	15	9%	44
4	2	10	7%	38
5	4	10	6%	33
6	3	12	6%	32
7	3	30	5%	28
8	4	20	4%	22
9	2	20	3%	18
10	3	8	3%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	22	60	109	165
55	< 1	20	56	102	154
60	< 1	19	53	95	144
65	< 1	18	50	90	136
70	< 1	17	47	85	128
75	< 1	16	44	80	121
80	< 1	14	42	76	115
85	< 1	13	40	72	109
90	< 1	13	38	69	104
95	< 1	12	36	66	99
100	< 1	11	34	63	95
105	< 1	10	32	60	91
110	< 1	10	31	58	87
115	< 1	9	30	55	84
120	< 1	9	28	53	81
125	< 1	8	27	51	78
130	< 1	7	26	49	75
135	< 1	7	24	47	72
140	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	235
2	3	20	12%	234
3	2	10	9%	166
4	3	12	6%	114
5	3	30	6%	112
6	3	15	5%	103
7	4	20	5%	95
8	2	20	4%	69
9	4	12	3%	67
10	2	15	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	14	43	81	124
45	< 1	14	41	76	115
50	< 1	13	39	71	108
55	< 1	13	37	67	101
60	< 1	12	35	64	96
65	< 1	12	34	60	91
70	< 1	11	32	57	86
75	< 1	10	30	55	82
80	< 1	10	29	52	78
85	< 1	9	28	50	74
90	< 1	9	26	47	71
95	< 1	9	25	45	68
100	< 1	8	24	43	65
105	< 1	8	23	42	62
110	< 1	7	22	40	60
115	< 1	7	21	38	58
120	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	63
2	3	20	11%	58
3	3	15	9%	44
4	2	10	7%	38
5	4	10	6%	33
6	3	12	6%	32
7	3	30	5%	28
8	4	20	4%	22
9	2	20	3%	18
10	3	8	3%	15

Russian Twist Standards

Measured in kg

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

Male

Male Russian Twist Standards

Entire Community

Reps

How many reps of Russian Twist should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Russian Twist should I do?

Calculate Your Strength Level

Female

Female Russian Twist Standards

Entire Community

Reps

How many reps of Russian Twist should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Russian Twist should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	22	60	109	165
55	< 1	20	56	102	154
60	< 1	19	53	95	144
65	< 1	18	50	90	136
70	< 1	17	47	85	128
75	< 1	16	44	80	121
80	< 1	14	42	76	115
85	< 1	13	40	72	109
90	< 1	13	38	69	104
95	< 1	12	36	66	99
100	< 1	11	34	63	95
105	< 1	10	32	60	91
110	< 1	10	31	58	87
115	< 1	9	30	55	84
120	< 1	9	28	53	81
125	< 1	8	27	51	78
130	< 1	7	26	49	75
135	< 1	7	24	47	72
140	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	235
2	3	20	12%	234
3	2	10	9%	166
4	3	12	6%	114
5	3	30	6%	112
6	3	15	5%	103
7	4	20	5%	95
8	2	20	4%	69
9	4	12	3%	67
10	2	15	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	14	43	81	124
45	< 1	14	41	76	115
50	< 1	13	39	71	108
55	< 1	13	37	67	101
60	< 1	12	35	64	96
65	< 1	12	34	60	91
70	< 1	11	32	57	86
75	< 1	10	30	55	82
80	< 1	10	29	52	78
85	< 1	9	28	50	74
90	< 1	9	26	47	71
95	< 1	9	25	45	68
100	< 1	8	24	43	65
105	< 1	8	23	42	62
110	< 1	7	22	40	60
115	< 1	7	21	38	58
120	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	63
2	3	20	11%	58
3	3	15	9%	44
4	2	10	7%	38
5	4	10	6%	33
6	3	12	6%	32
7	3	30	5%	28
8	4	20	4%	22
9	2	20	3%	18
10	3	8	3%	15