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Crunches Strength Standards for Men and Women
Discover how your Crunches performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Crunches Strength Level
Calculate Your Crunches Strength
Crunches Rep Standards
Compare your Crunches performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 19 |
| Intermediate | 55 |
| Advanced | 102 |
| Elite | 155 |
Crunches Standards by Bodyweight
Find the Crunches strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 17 | 59 | 113 | 178 |
| 120 lbs | < 1 | 19 | 59 | 111 | 172 |
| 130 lbs | < 1 | 20 | 59 | 109 | 167 |
| 140 lbs | < 1 | 21 | 59 | 106 | 162 |
| 150 lbs | < 1 | 22 | 58 | 104 | 157 |
| 160 lbs | < 1 | 23 | 58 | 102 | 152 |
| 170 lbs | < 1 | 23 | 57 | 99 | 148 |
| 180 lbs | < 1 | 23 | 56 | 97 | 144 |
| 190 lbs | < 1 | 24 | 55 | 95 | 140 |
| 200 lbs | < 1 | 24 | 55 | 93 | 137 |
| 210 lbs | < 1 | 24 | 54 | 91 | 133 |
| 220 lbs | 1 | 24 | 53 | 89 | 130 |
| 230 lbs | 1 | 24 | 52 | 87 | 127 |
| 240 lbs | 1 | 23 | 51 | 86 | 124 |
| 250 lbs | 2 | 23 | 51 | 84 | 121 |
| 260 lbs | 2 | 23 | 50 | 82 | 118 |
| 270 lbs | 2 | 23 | 49 | 80 | 116 |
| 280 lbs | 2 | 23 | 48 | 79 | 113 |
| 290 lbs | 2 | 22 | 47 | 77 | 111 |
| 300 lbs | 2 | 22 | 47 | 76 | 109 |
| 310 lbs | 3 | 22 | 46 | 75 | 106 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 16 | 55 | 108 | 170 |
| 100 lbs | < 1 | 16 | 53 | 102 | 160 |
| 110 lbs | < 1 | 16 | 51 | 97 | 150 |
| 120 lbs | < 1 | 15 | 49 | 92 | 142 |
| 130 lbs | < 1 | 15 | 47 | 88 | 135 |
| 140 lbs | < 1 | 15 | 45 | 84 | 129 |
| 150 lbs | < 1 | 14 | 43 | 80 | 123 |
| 160 lbs | < 1 | 14 | 42 | 77 | 117 |
| 170 lbs | < 1 | 13 | 40 | 74 | 112 |
| 180 lbs | < 1 | 13 | 39 | 71 | 108 |
| 190 lbs | < 1 | 12 | 37 | 68 | 104 |
| 200 lbs | < 1 | 12 | 36 | 66 | 100 |
| 210 lbs | < 1 | 12 | 35 | 63 | 96 |
| 220 lbs | < 1 | 11 | 33 | 61 | 93 |
| 230 lbs | < 1 | 11 | 32 | 59 | 90 |
| 240 lbs | < 1 | 10 | 31 | 57 | 87 |
| 250 lbs | < 1 | 10 | 30 | 55 | 84 |
| 260 lbs | < 1 | 10 | 29 | 54 | 81 |
Crunches Standards by Age
Discover how Crunches strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 14 | 45 | 84 | 130 |
| 20 | < 1 | 20 | 55 | 100 | 152 |
| 25 | < 1 | 21 | 57 | 104 | 157 |
| 30 | < 1 | 21 | 57 | 104 | 157 |
| 35 | < 1 | 21 | 57 | 104 | 157 |
| 40 | < 1 | 21 | 57 | 104 | 157 |
| 45 | < 1 | 19 | 53 | 97 | 147 |
| 50 | < 1 | 16 | 48 | 89 | 137 |
| 55 | < 1 | 13 | 42 | 80 | 124 |
| 60 | < 1 | 10 | 36 | 71 | 111 |
| 65 | < 1 | 7 | 30 | 62 | 98 |
| 70 | < 1 | 3 | 24 | 52 | 85 |
| 75 | < 1 | < 1 | 19 | 44 | 73 |
| 80 | < 1 | < 1 | 14 | 36 | 62 |
| 85 | < 1 | < 1 | 10 | 30 | 53 |
| 90 | < 1 | < 1 | 7 | 24 | 45 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 35 | 69 | 110 |
| 20 | < 1 | 13 | 44 | 83 | 129 |
| 25 | < 1 | 14 | 46 | 86 | 133 |
| 30 | < 1 | 14 | 46 | 86 | 133 |
| 35 | < 1 | 14 | 46 | 86 | 133 |
| 40 | < 1 | 14 | 46 | 86 | 133 |
| 45 | < 1 | 12 | 42 | 80 | 125 |
| 50 | < 1 | 10 | 38 | 74 | 116 |
| 55 | < 1 | 8 | 33 | 66 | 105 |
| 60 | < 1 | 5 | 28 | 58 | 93 |
| 65 | < 1 | < 1 | 22 | 50 | 82 |
| 70 | < 1 | < 1 | 17 | 42 | 71 |
| 75 | < 1 | < 1 | 12 | 35 | 60 |
| 80 | < 1 | < 1 | 9 | 28 | 51 |
| 85 | < 1 | < 1 | 6 | 22 | 43 |
| 90 | < 1 | < 1 | < 1 | 17 | 36 |
Crunches Overview
Crunches are a core-strengthening exercise targeting the abdominal muscles through a curling motion of the upper body towards the knees.
Muscles Worked
Equipment Needed
None
How To Perform the Crunches
- Lie down on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head, elbows pointing outwards, or cross them over your chest.
- Engage your core by pulling your belly button towards your spine.
- Lift your head, neck, and shoulder blades off the floor using your abdominal muscles.
- Pause briefly at the top of the movement, then slowly lower back down to the starting position.
- Exhale as you lift your upper body and inhale as you lower it back down.
Want to perfect your form? Check out our detailed guide on Crunches for proper technique and tips.
Pro Tips for Crunches
- Avoid pulling on your neck or head to prevent strain; use your abs to lift.
- Keep your lower back pressed into the floor throughout the movement.
- Perform the exercise slowly and with control to maximize effectiveness.
- Modify the range of motion if you have lower back pain or discomfort.