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Crunches strength standards

What is a good Crunches?

For a 180 lb male, an Intermediate Crunches is about 54 reps. Advanced starts around 95 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Crunches Should You Be Able to Do?

Crunches rep targets for a 180 lb man, by training level:

Beginner< 1
Novice21 reps
Intermediate54 reps
Advanced95 reps
Elite142 reps

Crunches Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 < 1 15 57 111 176
120 < 1 17 57 109 170
130 < 1 18 57 107 165
140 < 1 19 57 104 160
150 < 1 20 56 102 155
160 < 1 21 56 100 150
170 < 1 21 55 97 146
180 < 1 21 54 95 142
190 < 1 22 53 93 138
200 < 1 22 53 91 135
210 < 1 22 52 89 131
220 1 22 51 87 128
230 1 22 50 85 125
240 1 21 49 84 122
250 2 21 49 82 119
260 2 21 48 80 116
270 2 21 47 78 114
280 2 21 46 77 111
290 2 20 45 75 109
300 2 20 45 74 107
310 3 20 44 73 104

The Crunches standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Crunches Standards by Age

How the Crunches standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 < 1 12 43 82 128
20 < 1 18 53 98 150
25 < 1 19 55 102 155
30 < 1 19 55 102 155
35 < 1 19 55 102 155
40 < 1 19 55 102 155
45 < 1 17 51 95 145
50 < 1 14 46 87 135
55 < 1 11 40 78 122
60 < 1 8 34 69 109
65 < 1 5 28 60 96
70 < 1 1 22 50 83
75 < 1 < 1 17 42 71
80 < 1 < 1 12 34 60
85 < 1 < 1 8 28 51
90 < 1 < 1 5 22 43

The Crunches standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Crunches Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 54 Crunches is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Crunches Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Crunches

Tier-specific training recommendations to move your Crunches to the next level.

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Crunches

Crunches demonstration
Primary Muscles Obliques, Rectus Abdominis, Hip Flexors
Equipment None
Difficulty Beginner
Type Isolation
  1. Lie down on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands behind your head, elbows pointing outwards, or cross them over your chest.
  3. Engage your core by pulling your belly button towards your spine.
  4. Lift your head, neck, and shoulder blades off the floor using your abdominal muscles.
  5. Pause briefly at the top of the movement, then slowly lower back down to the starting position.
  6. Exhale as you lift your upper body and inhale as you lower it back down.

Tips

  • 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.

Read the complete Crunches guide on FitnessVolt →

Where Do These Crunches Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Crunches table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Crunches itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Crunches number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Crunches after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Crunches table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.