Crunches

Crunches is a core exercise focused on Rectus abdominis. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 55

Women 44

Crunches: Average reps

Level
Beginner	< 1	< 1
Novice	19	12
Intermediate	55	44
Advanced	102	84
Elite	155	131

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	15	57	111	176
55	< 1	17	57	109	170
60	< 1	19	57	106	164
65	< 1	20	57	104	158
70	< 1	20	56	101	153
75	< 1	21	55	99	148
80	< 1	21	55	96	144
85	< 1	21	54	94	139
90	< 1	22	53	91	135
95	< 1	22	52	89	131
100	1	22	51	87	128
105	1	21	50	85	124
110	1	21	49	83	121
115	2	21	48	81	118
120	2	21	47	79	115
125	2	21	46	78	112
130	2	20	46	76	110
135	2	20	45	74	107
140	3	20	44	73	105

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	43	82	128
20	< 1	18	53	98	150
25	< 1	19	55	102	155
30	< 1	19	55	102	155
35	< 1	19	55	102	155
40	< 1	19	55	102	155
45	< 1	17	51	95	145
50	< 1	14	46	87	135
55	< 1	11	40	78	122
60	< 1	8	34	69	109
65	< 1	5	28	60	96
70	< 1	1	22	50	83
75	< 1	< 1	17	42	71
80	< 1	< 1	12	34	60
85	< 1	< 1	8	28	51
90	< 1	< 1	5	22	43

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	54	107	170
45	< 1	14	51	101	158
50	< 1	14	49	95	148
55	< 1	13	47	90	139
60	< 1	13	45	85	131
65	< 1	13	43	81	124
70	< 1	12	41	77	118
75	< 1	11	39	73	113
80	< 1	11	37	70	107
85	< 1	10	36	67	103
90	< 1	10	34	64	98
95	< 1	10	33	62	94
100	< 1	9	31	59	91
105	< 1	9	30	57	87
110	< 1	8	29	55	84
115	< 1	8	28	53	81
120	< 1	8	27	51	78

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	67	108
20	< 1	11	42	81	127
25	< 1	12	44	84	131
30	< 1	12	44	84	131
35	< 1	12	44	84	131
40	< 1	12	44	84	131
45	< 1	10	40	78	123
50	< 1	8	36	72	114
55	< 1	6	31	64	103
60	< 1	3	26	56	91
65	< 1	< 1	20	48	80
70	< 1	< 1	15	40	69
75	< 1	< 1	10	33	58
80	< 1	< 1	7	26	49
85	< 1	< 1	4	20	41
90	< 1	< 1	< 1	15	34

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	15	57	111	176
55	< 1	17	57	109	170
60	< 1	19	57	106	164
65	< 1	20	57	104	158
70	< 1	20	56	101	153
75	< 1	21	55	99	148
80	< 1	21	55	96	144
85	< 1	21	54	94	139
90	< 1	22	53	91	135
95	< 1	22	52	89	131
100	1	22	51	87	128
105	1	21	50	85	124
110	1	21	49	83	121
115	2	21	48	81	118
120	2	21	47	79	115
125	2	21	46	78	112
130	2	20	46	76	110
135	2	20	45	74	107
140	3	20	44	73	105

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	43	82	128
20	< 1	18	53	98	150
25	< 1	19	55	102	155
30	< 1	19	55	102	155
35	< 1	19	55	102	155
40	< 1	19	55	102	155
45	< 1	17	51	95	145
50	< 1	14	46	87	135
55	< 1	11	40	78	122
60	< 1	8	34	69	109
65	< 1	5	28	60	96
70	< 1	1	22	50	83
75	< 1	< 1	17	42	71
80	< 1	< 1	12	34	60
85	< 1	< 1	8	28	51
90	< 1	< 1	5	22	43

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	54	107	170
45	< 1	14	51	101	158
50	< 1	14	49	95	148
55	< 1	13	47	90	139
60	< 1	13	45	85	131
65	< 1	13	43	81	124
70	< 1	12	41	77	118
75	< 1	11	39	73	113
80	< 1	11	37	70	107
85	< 1	10	36	67	103
90	< 1	10	34	64	98
95	< 1	10	33	62	94
100	< 1	9	31	59	91
105	< 1	9	30	57	87
110	< 1	8	29	55	84
115	< 1	8	28	53	81
120	< 1	8	27	51	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	67	108
20	< 1	11	42	81	127
25	< 1	12	44	84	131
30	< 1	12	44	84	131
35	< 1	12	44	84	131
40	< 1	12	44	84	131
45	< 1	10	40	78	123
50	< 1	8	36	72	114
55	< 1	6	31	64	103
60	< 1	3	26	56	91
65	< 1	< 1	20	48	80
70	< 1	< 1	15	40	69
75	< 1	< 1	10	33	58
80	< 1	< 1	7	26	49
85	< 1	< 1	4	20	41
90	< 1	< 1	< 1	15	34

Group	Muscles
Primary muscles	Rectus abdominis
Secondary muscles	External obliques
Stabilizers	Rectus abdominis, External obliques
Grip	None

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
50	< 1	15	57	111	176
55	< 1	17	57	109	170
60	< 1	19	57	106	164
65	< 1	20	57	104	158
70	< 1	20	56	101	153
75	< 1	21	55	99	148
80	< 1	21	55	96	144
85	< 1	21	54	94	139
90	< 1	22	53	91	135
95	< 1	22	52	89	131
100	1	22	51	87	128
105	1	21	50	85	124
110	1	21	49	83	121
115	2	21	48	81	118
120	2	21	47	79	115
125	2	21	46	78	112
130	2	20	46	76	110
135	2	20	45	74	107
140	3	20	44	73	105

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	43	82	128
20	< 1	18	53	98	150
25	< 1	19	55	102	155
30	< 1	19	55	102	155
35	< 1	19	55	102	155
40	< 1	19	55	102	155
45	< 1	17	51	95	145
50	< 1	14	46	87	135
55	< 1	11	40	78	122
60	< 1	8	34	69	109
65	< 1	5	28	60	96
70	< 1	1	22	50	83
75	< 1	< 1	17	42	71
80	< 1	< 1	12	34	60
85	< 1	< 1	8	28	51
90	< 1	< 1	5	22	43

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	54	107	170
45	< 1	14	51	101	158
50	< 1	14	49	95	148
55	< 1	13	47	90	139
60	< 1	13	45	85	131
65	< 1	13	43	81	124
70	< 1	12	41	77	118
75	< 1	11	39	73	113
80	< 1	11	37	70	107
85	< 1	10	36	67	103
90	< 1	10	34	64	98
95	< 1	10	33	62	94
100	< 1	9	31	59	91
105	< 1	9	30	57	87
110	< 1	8	29	55	84
115	< 1	8	28	53	81
120	< 1	8	27	51	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	67	108
20	< 1	11	42	81	127
25	< 1	12	44	84	131
30	< 1	12	44	84	131
35	< 1	12	44	84	131
40	< 1	12	44	84	131
45	< 1	10	40	78	123
50	< 1	8	36	72	114
55	< 1	6	31	64	103
60	< 1	3	26	56	91
65	< 1	< 1	20	48	80
70	< 1	< 1	15	40	69
75	< 1	< 1	10	33	58
80	< 1	< 1	7	26	49
85	< 1	< 1	4	20	41
90	< 1	< 1	< 1	15	34

Crunches

Average reps: Intermediate

Crunches: Average reps

Crunches: Rep standards

Men by bodyweight (kg) [Reps]

Men by age [Reps]

Women by bodyweight (kg) [Reps]

Women by age [Reps]

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
50	< 1	15	57	111	176
55	< 1	17	57	109	170
60	< 1	19	57	106	164
65	< 1	20	57	104	158
70	< 1	20	56	101	153
75	< 1	21	55	99	148
80	< 1	21	55	96	144
85	< 1	21	54	94	139
90	< 1	22	53	91	135
95	< 1	22	52	89	131
100	1	22	51	87	128
105	1	21	50	85	124
110	1	21	49	83	121
115	2	21	48	81	118
120	2	21	47	79	115
125	2	21	46	78	112
130	2	20	46	76	110
135	2	20	45	74	107
140	3	20	44	73	105

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	43	82	128
20	< 1	18	53	98	150
25	< 1	19	55	102	155
30	< 1	19	55	102	155
35	< 1	19	55	102	155
40	< 1	19	55	102	155
45	< 1	17	51	95	145
50	< 1	14	46	87	135
55	< 1	11	40	78	122
60	< 1	8	34	69	109
65	< 1	5	28	60	96
70	< 1	1	22	50	83
75	< 1	< 1	17	42	71
80	< 1	< 1	12	34	60
85	< 1	< 1	8	28	51
90	< 1	< 1	5	22	43

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	54	107	170
45	< 1	14	51	101	158
50	< 1	14	49	95	148
55	< 1	13	47	90	139
60	< 1	13	45	85	131
65	< 1	13	43	81	124
70	< 1	12	41	77	118
75	< 1	11	39	73	113
80	< 1	11	37	70	107
85	< 1	10	36	67	103
90	< 1	10	34	64	98
95	< 1	10	33	62	94
100	< 1	9	31	59	91
105	< 1	9	30	57	87
110	< 1	8	29	55	84
115	< 1	8	28	53	81
120	< 1	8	27	51	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	67	108
20	< 1	11	42	81	127
25	< 1	12	44	84	131
30	< 1	12	44	84	131
35	< 1	12	44	84	131
40	< 1	12	44	84	131
45	< 1	10	40	78	123
50	< 1	8	36	72	114
55	< 1	6	31	64	103
60	< 1	3	26	56	91
65	< 1	< 1	20	48	80
70	< 1	< 1	15	40	69
75	< 1	< 1	10	33	58
80	< 1	< 1	7	26	49
85	< 1	< 1	4	20	41
90	< 1	< 1	< 1	15	34