Superman
Superman is a core exercise focused on Erector spinae, Gluteus maximus. You can review average reps and rep standards on one page.
Average reps: Intermediate
Reference for an intermediate lifter.
Men
28
Women
23
Superman: Average reps
| Level |  |
 |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 8 | 5 |
| Intermediate | 28 | 23 |
| Advanced | 53 | 46 |
| Elite | 81 | 73 |
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.
Superman: Rep standards
Men by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | 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 |
Men by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | 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 |
Women by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | 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 |
Women by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | 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 |
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.
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
Side Crunch
Core / Bodyweight
Roman Chair Side Bend
Core
Scissor Kick
Core / Bodyweight
Sit-Up
Core / Bodyweight
Cable Crunch
Core / Cable
Machine Seated Crunch
Core / Machine
Crunch
Core / Bodyweight
Dumbbell Side Bend
Core / Dumbbell
Cable Woodchopper
Core / Cable
Hanging Leg Raise
Core / Bodyweight
Russian Twist
Core / Bodyweight
Lying Leg Raise
Core / Bodyweight