Superman

Superman is a core exercise focused on Erector spinae, Gluteus maximus. You can review average reps and rep standards on one page.

Log Superman

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.

Men by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	3	24	51	83
120	< 1	5	25	52	82
130	< 1	6	26	52	81
140	< 1	8	27	52	80
150	< 1	8	27	51	78
160	< 1	9	28	51	77
170	< 1	9	28	50	75
180	< 1	10	28	50	74
190	< 1	10	28	49	72
200	< 1	10	28	48	71
210	< 1	10	27	48	69
220	< 1	11	27	47	68
230	< 1	11	27	46	67
240	< 1	11	27	45	65
250	< 1	11	26	45	64
260	< 1	11	26	44	63
270	< 1	11	26	43	62
280	< 1	11	25	42	61
290	< 1	11	25	42	59
300	< 1	11	25	41	58
310	< 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 (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	< 1	20	46	76
100	< 1	3	21	46	74
110	< 1	4	22	46	72
120	< 1	5	23	45	71
130	< 1	6	23	45	69
140	< 1	7	23	44	67
150	< 1	7	23	43	65
160	< 1	7	23	42	63
170	< 1	8	23	41	62
180	< 1	8	22	40	60
190	< 1	8	22	39	59
200	< 1	8	22	39	57
210	< 1	8	21	38	56
220	< 1	8	21	37	54
230	< 1	8	20	36	53
240	< 1	8	20	35	51
250	< 1	8	19	34	50
260	< 1	7	19	33	49

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.

Log Superman 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

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Core / Bodyweight

Roman Chair Side Bend

Machine Seated Crunch

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	3	24	51	83
120	< 1	5	25	52	82
130	< 1	6	26	52	81
140	< 1	8	27	52	80
150	< 1	8	27	51	78
160	< 1	9	28	51	77
170	< 1	9	28	50	75
180	< 1	10	28	50	74
190	< 1	10	28	49	72
200	< 1	10	28	48	71
210	< 1	10	27	48	69
220	< 1	11	27	47	68
230	< 1	11	27	46	67
240	< 1	11	27	45	65
250	< 1	11	26	45	64
260	< 1	11	26	44	63
270	< 1	11	26	43	62
280	< 1	11	25	42	61
290	< 1	11	25	42	59
300	< 1	11	25	41	58
310	< 1	10	24	40	57

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	< 1	20	46	76
100	< 1	3	21	46	74
110	< 1	4	22	46	72
120	< 1	5	23	45	71
130	< 1	6	23	45	69
140	< 1	7	23	44	67
150	< 1	7	23	43	65
160	< 1	7	23	42	63
170	< 1	8	23	41	62
180	< 1	8	22	40	60
190	< 1	8	22	39	59
200	< 1	8	22	39	57
210	< 1	8	21	38	56
220	< 1	8	21	37	54
230	< 1	8	20	36	53
240	< 1	8	20	35	51
250	< 1	8	19	34	50
260	< 1	7	19	33	49

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	3	24	51	83
120	< 1	5	25	52	82
130	< 1	6	26	52	81
140	< 1	8	27	52	80
150	< 1	8	27	51	78
160	< 1	9	28	51	77
170	< 1	9	28	50	75
180	< 1	10	28	50	74
190	< 1	10	28	49	72
200	< 1	10	28	48	71
210	< 1	10	27	48	69
220	< 1	11	27	47	68
230	< 1	11	27	46	67
240	< 1	11	27	45	65
250	< 1	11	26	45	64
260	< 1	11	26	44	63
270	< 1	11	26	43	62
280	< 1	11	25	42	61
290	< 1	11	25	42	59
300	< 1	11	25	41	58
310	< 1	10	24	40	57

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	< 1	20	46	76
100	< 1	3	21	46	74
110	< 1	4	22	46	72
120	< 1	5	23	45	71
130	< 1	6	23	45	69
140	< 1	7	23	44	67
150	< 1	7	23	43	65
160	< 1	7	23	42	63
170	< 1	8	23	41	62
180	< 1	8	22	40	60
190	< 1	8	22	39	59
200	< 1	8	22	39	57
210	< 1	8	21	38	56
220	< 1	8	21	37	54
230	< 1	8	20	36	53
240	< 1	8	20	35	51
250	< 1	8	19	34	50
260	< 1	7	19	33	49

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	3	24	51	83
120	< 1	5	25	52	82
130	< 1	6	26	52	81
140	< 1	8	27	52	80
150	< 1	8	27	51	78
160	< 1	9	28	51	77
170	< 1	9	28	50	75
180	< 1	10	28	50	74
190	< 1	10	28	49	72
200	< 1	10	28	48	71
210	< 1	10	27	48	69
220	< 1	11	27	47	68
230	< 1	11	27	46	67
240	< 1	11	27	45	65
250	< 1	11	26	45	64
260	< 1	11	26	44	63
270	< 1	11	26	43	62
280	< 1	11	25	42	61
290	< 1	11	25	42	59
300	< 1	11	25	41	58
310	< 1	10	24	40	57

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	< 1	20	46	76
100	< 1	3	21	46	74
110	< 1	4	22	46	72
120	< 1	5	23	45	71
130	< 1	6	23	45	69
140	< 1	7	23	44	67
150	< 1	7	23	43	65
160	< 1	7	23	42	63
170	< 1	8	23	41	62
180	< 1	8	22	40	60
190	< 1	8	22	39	59
200	< 1	8	22	39	57
210	< 1	8	21	38	56
220	< 1	8	21	37	54
230	< 1	8	20	36	53
240	< 1	8	20	35	51
250	< 1	8	19	34	50
260	< 1	7	19	33	49

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