Side Crunch

Side Crunch is a core exercise focused on External obliques. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 47

Women 30

Side Crunch: Average reps

Level
Beginner	< 1	< 1
Novice	19	9
Intermediate	47	30
Advanced	81	56
Elite	120	85

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	17	48	88	134
55	< 1	18	49	87	130
60	< 1	19	49	85	126
65	< 1	20	48	83	122
70	1	20	48	81	118
75	2	21	47	79	114
80	3	21	46	77	111
85	3	21	46	75	108
90	4	21	45	73	105
95	4	21	44	71	102
100	4	21	43	70	99
105	5	21	42	68	96
110	5	20	42	67	94
115	5	20	41	65	91
120	5	20	40	63	89
125	5	19	39	62	87
130	5	19	38	61	85
135	5	19	38	59	83
140	5	18	37	58	81

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	36	65	98
20	< 1	18	45	79	116
25	< 1	19	47	81	120
30	< 1	19	47	81	120
35	< 1	19	47	81	120
40	< 1	19	47	81	120
45	< 1	17	43	76	112
50	< 1	14	39	69	104
55	< 1	10	34	62	94
60	< 1	8	28	54	83
65	< 1	5	23	46	72
70	< 1	1	17	38	62
75	< 1	< 1	12	31	52
80	< 1	< 1	9	25	43
85	< 1	< 1	5	19	36
90	< 1	< 1	2	14	29

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	34	66	102
45	< 1	10	33	63	97
50	< 1	10	33	60	92
55	< 1	10	32	58	87
60	< 1	10	31	55	83
65	< 1	10	29	53	79
70	< 1	10	28	51	76
75	< 1	10	27	49	73
80	< 1	9	26	47	70
85	< 1	9	25	45	67
90	< 1	9	24	43	64
95	< 1	9	23	42	62
100	< 1	8	23	40	60
105	< 1	8	22	39	57
110	< 1	8	21	37	55
115	< 1	7	20	36	53
120	< 1	7	19	35	52

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	4	21	43	68
20	< 1	9	29	54	83
25	< 1	9	30	56	85
30	< 1	9	30	56	85
35	< 1	9	30	56	85
40	< 1	9	30	56	85
45	< 1	8	27	52	80
50	< 1	6	24	47	73
55	< 1	3	20	41	65
60	< 1	< 1	15	35	57
65	< 1	< 1	11	29	49
70	< 1	< 1	8	23	41
75	< 1	< 1	4	17	33
80	< 1	< 1	< 1	12	27
85	< 1	< 1	< 1	9	21
90	< 1	< 1	< 1	5	16

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	17	48	88	134
55	< 1	18	49	87	130
60	< 1	19	49	85	126
65	< 1	20	48	83	122
70	1	20	48	81	118
75	2	21	47	79	114
80	3	21	46	77	111
85	3	21	46	75	108
90	4	21	45	73	105
95	4	21	44	71	102
100	4	21	43	70	99
105	5	21	42	68	96
110	5	20	42	67	94
115	5	20	41	65	91
120	5	20	40	63	89
125	5	19	39	62	87
130	5	19	38	61	85
135	5	19	38	59	83
140	5	18	37	58	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	36	65	98
20	< 1	18	45	79	116
25	< 1	19	47	81	120
30	< 1	19	47	81	120
35	< 1	19	47	81	120
40	< 1	19	47	81	120
45	< 1	17	43	76	112
50	< 1	14	39	69	104
55	< 1	10	34	62	94
60	< 1	8	28	54	83
65	< 1	5	23	46	72
70	< 1	1	17	38	62
75	< 1	< 1	12	31	52
80	< 1	< 1	9	25	43
85	< 1	< 1	5	19	36
90	< 1	< 1	2	14	29

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	34	66	102
45	< 1	10	33	63	97
50	< 1	10	33	60	92
55	< 1	10	32	58	87
60	< 1	10	31	55	83
65	< 1	10	29	53	79
70	< 1	10	28	51	76
75	< 1	10	27	49	73
80	< 1	9	26	47	70
85	< 1	9	25	45	67
90	< 1	9	24	43	64
95	< 1	9	23	42	62
100	< 1	8	23	40	60
105	< 1	8	22	39	57
110	< 1	8	21	37	55
115	< 1	7	20	36	53
120	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	4	21	43	68
20	< 1	9	29	54	83
25	< 1	9	30	56	85
30	< 1	9	30	56	85
35	< 1	9	30	56	85
40	< 1	9	30	56	85
45	< 1	8	27	52	80
50	< 1	6	24	47	73
55	< 1	3	20	41	65
60	< 1	< 1	15	35	57
65	< 1	< 1	11	29	49
70	< 1	< 1	8	23	41
75	< 1	< 1	4	17	33
80	< 1	< 1	< 1	12	27
85	< 1	< 1	< 1	9	21
90	< 1	< 1	< 1	5	16

Group	Muscles
Primary muscles	External obliques
Secondary muscles	Rectus abdominis
Stabilizers	None
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	17	48	88	134
55	< 1	18	49	87	130
60	< 1	19	49	85	126
65	< 1	20	48	83	122
70	1	20	48	81	118
75	2	21	47	79	114
80	3	21	46	77	111
85	3	21	46	75	108
90	4	21	45	73	105
95	4	21	44	71	102
100	4	21	43	70	99
105	5	21	42	68	96
110	5	20	42	67	94
115	5	20	41	65	91
120	5	20	40	63	89
125	5	19	39	62	87
130	5	19	38	61	85
135	5	19	38	59	83
140	5	18	37	58	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	36	65	98
20	< 1	18	45	79	116
25	< 1	19	47	81	120
30	< 1	19	47	81	120
35	< 1	19	47	81	120
40	< 1	19	47	81	120
45	< 1	17	43	76	112
50	< 1	14	39	69	104
55	< 1	10	34	62	94
60	< 1	8	28	54	83
65	< 1	5	23	46	72
70	< 1	1	17	38	62
75	< 1	< 1	12	31	52
80	< 1	< 1	9	25	43
85	< 1	< 1	5	19	36
90	< 1	< 1	2	14	29

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	34	66	102
45	< 1	10	33	63	97
50	< 1	10	33	60	92
55	< 1	10	32	58	87
60	< 1	10	31	55	83
65	< 1	10	29	53	79
70	< 1	10	28	51	76
75	< 1	10	27	49	73
80	< 1	9	26	47	70
85	< 1	9	25	45	67
90	< 1	9	24	43	64
95	< 1	9	23	42	62
100	< 1	8	23	40	60
105	< 1	8	22	39	57
110	< 1	8	21	37	55
115	< 1	7	20	36	53
120	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	4	21	43	68
20	< 1	9	29	54	83
25	< 1	9	30	56	85
30	< 1	9	30	56	85
35	< 1	9	30	56	85
40	< 1	9	30	56	85
45	< 1	8	27	52	80
50	< 1	6	24	47	73
55	< 1	3	20	41	65
60	< 1	< 1	15	35	57
65	< 1	< 1	11	29	49
70	< 1	< 1	8	23	41
75	< 1	< 1	4	17	33
80	< 1	< 1	< 1	12	27
85	< 1	< 1	< 1	9	21
90	< 1	< 1	< 1	5	16

Side Crunch

Average reps: Intermediate

Side Crunch: Average reps

Side Crunch: 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

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Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	17	48	88	134
55	< 1	18	49	87	130
60	< 1	19	49	85	126
65	< 1	20	48	83	122
70	1	20	48	81	118
75	2	21	47	79	114
80	3	21	46	77	111
85	3	21	46	75	108
90	4	21	45	73	105
95	4	21	44	71	102
100	4	21	43	70	99
105	5	21	42	68	96
110	5	20	42	67	94
115	5	20	41	65	91
120	5	20	40	63	89
125	5	19	39	62	87
130	5	19	38	61	85
135	5	19	38	59	83
140	5	18	37	58	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	12	36	65	98
20	< 1	18	45	79	116
25	< 1	19	47	81	120
30	< 1	19	47	81	120
35	< 1	19	47	81	120
40	< 1	19	47	81	120
45	< 1	17	43	76	112
50	< 1	14	39	69	104
55	< 1	10	34	62	94
60	< 1	8	28	54	83
65	< 1	5	23	46	72
70	< 1	1	17	38	62
75	< 1	< 1	12	31	52
80	< 1	< 1	9	25	43
85	< 1	< 1	5	19	36
90	< 1	< 1	2	14	29

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	34	66	102
45	< 1	10	33	63	97
50	< 1	10	33	60	92
55	< 1	10	32	58	87
60	< 1	10	31	55	83
65	< 1	10	29	53	79
70	< 1	10	28	51	76
75	< 1	10	27	49	73
80	< 1	9	26	47	70
85	< 1	9	25	45	67
90	< 1	9	24	43	64
95	< 1	9	23	42	62
100	< 1	8	23	40	60
105	< 1	8	22	39	57
110	< 1	8	21	37	55
115	< 1	7	20	36	53
120	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	4	21	43	68
20	< 1	9	29	54	83
25	< 1	9	30	56	85
30	< 1	9	30	56	85
35	< 1	9	30	56	85
40	< 1	9	30	56	85
45	< 1	8	27	52	80
50	< 1	6	24	47	73
55	< 1	3	20	41	65
60	< 1	< 1	15	35	57
65	< 1	< 1	11	29	49
70	< 1	< 1	8	23	41
75	< 1	< 1	4	17	33
80	< 1	< 1	< 1	12	27
85	< 1	< 1	< 1	9	21
90	< 1	< 1	< 1	5	16