Russian Twist

Russian Twist is a core exercise focused on External obliques, Rectus abdominis, External obliques. You can review average reps and rep standards on one page.

Log Russian Twist

Average reps: Intermediate

Reference for an intermediate lifter.

Men 45

Women 35

Russian Twist: Average reps

Level
Beginner	< 1	< 1
Novice	16	11
Intermediate	45	35
Advanced	83	65
Elite	126	98

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	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

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	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

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	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

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	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

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.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Russian Twist in Shiba

How to read the table

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%

More exercises

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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