Superman Standards

Measured in kg

Superman 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 Superman standards are based on 1,694 lifts by Strength Level users

Male
Female

Male

Male Superman Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	8
Intermediate	28
Advanced	53
Elite	81

How many reps of Superman should I be able to do?

How many reps of Superman can the average lifter do? The average male lifter can do 28 reps of Superman. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

How many sets and reps of Superman should I do?

These are the most popular Superman workouts done by male lifters:

3x10 17%

3x15 16%

3x12 14%

3x20 13%

2x1 5%

3x1 4%

3x8 4%

3x30 4%

4x20 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	45
2	3	15	16%	42
3	3	12	14%	37
4	3	20	13%	34
5	2	1	5%	13
6	3	1	4%	11
6	3	8	4%	11
6	3	30	4%	11
9	4	20	3%	9
10	2	10	2%	6

Calculate Your Strength Level

Female

Female Superman Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	5
Intermediate	23
Advanced	46
Elite	73

How many reps of Superman should I be able to do?

How many reps of Superman can the average lifter do? The average female lifter can do 23 reps of Superman. 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	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

How many sets and reps of Superman should I do?

These are the most popular Superman workouts done by female lifters:

3x15 45%

3x10 20%

3x12 5%

3x20 4%

3x8 4%

3x3 4%

3x25 4%

3x1 3%

4x10 2%

5x9 2%

2x12 2%

3x16 2%

Rank	Sets	Reps	Percent	Workouts
1	3	15	45%	46
2	3	10	20%	20
3	3	12	5%	5
4	3	20	4%	4
4	3	8	4%	4
4	3	3	4%	4
4	3	25	4%	4
8	3	1	3%	3
9	4	10	2%	2
9	5	9	2%	2
9	2	12	2%	2
9	3	16	2%	2

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

Other Languages

Superman (EN)
Superman (ES)
Superman (PL)
Superman (IT)
Super-homem (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	45
2	3	15	16%	42
3	3	12	14%	37
4	3	20	13%	34
5	2	1	5%	13
6	3	1	4%	11
6	3	8	4%	11
6	3	30	4%	11
9	4	20	3%	9
10	2	10	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Rank	Sets	Reps	Percent	Workouts
1	3	15	45%	46
2	3	10	20%	20
3	3	12	5%	5
4	3	20	4%	4
4	3	8	4%	4
4	3	3	4%	4
4	3	25	4%	4
8	3	1	3%	3
9	4	10	2%	2
9	5	9	2%	2
9	2	12	2%	2
9	3	16	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	45
2	3	15	16%	42
3	3	12	14%	37
4	3	20	13%	34
5	2	1	5%	13
6	3	1	4%	11
6	3	8	4%	11
6	3	30	4%	11
9	4	20	3%	9
10	2	10	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Rank	Sets	Reps	Percent	Workouts
1	3	15	45%	46
2	3	10	20%	20
3	3	12	5%	5
4	3	20	4%	4
4	3	8	4%	4
4	3	3	4%	4
4	3	25	4%	4
8	3	1	3%	3
9	4	10	2%	2
9	5	9	2%	2
9	2	12	2%	2
9	3	16	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	45
2	3	15	16%	42
3	3	12	14%	37
4	3	20	13%	34
5	2	1	5%	13
6	3	1	4%	11
6	3	8	4%	11
6	3	30	4%	11
9	4	20	3%	9
10	2	10	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Rank	Sets	Reps	Percent	Workouts
1	3	15	45%	46
2	3	10	20%	20
3	3	12	5%	5
4	3	20	4%	4
4	3	8	4%	4
4	3	3	4%	4
4	3	25	4%	4
8	3	1	3%	3
9	4	10	2%	2
9	5	9	2%	2
9	2	12	2%	2
9	3	16	2%	2