Russian Twist Strength Standards for Men and Women
Discover how your Russian Twist performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Russian Twist Strength Level
Calculate Your Russian Twist Strength
Russian Twist Rep Standards
Compare your Russian Twist performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 16 |
| Intermediate | 45 |
| Advanced | 83 |
| Elite | 126 |
Russian Twist Standards by Bodyweight
Find the Russian Twist strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 25 | 63 | 112 | 168 |
| 120 lbs | < 1 | 23 | 59 | 105 | 158 |
| 130 lbs | < 1 | 22 | 56 | 100 | 149 |
| 140 lbs | < 1 | 21 | 54 | 94 | 141 |
| 150 lbs | < 1 | 20 | 51 | 90 | 134 |
| 160 lbs | < 1 | 19 | 49 | 85 | 127 |
| 170 lbs | < 1 | 18 | 46 | 81 | 121 |
| 180 lbs | < 1 | 17 | 44 | 78 | 116 |
| 190 lbs | < 1 | 16 | 42 | 74 | 111 |
| 200 lbs | < 1 | 15 | 40 | 71 | 106 |
| 210 lbs | < 1 | 15 | 39 | 69 | 102 |
| 220 lbs | < 1 | 14 | 37 | 66 | 98 |
| 230 lbs | < 1 | 13 | 36 | 63 | 95 |
| 240 lbs | < 1 | 13 | 34 | 61 | 91 |
| 250 lbs | < 1 | 12 | 33 | 59 | 88 |
| 260 lbs | < 1 | 12 | 32 | 57 | 85 |
| 270 lbs | < 1 | 11 | 31 | 55 | 82 |
| 280 lbs | < 1 | 11 | 29 | 53 | 80 |
| 290 lbs | < 1 | 10 | 28 | 51 | 77 |
| 300 lbs | < 1 | 10 | 27 | 50 | 75 |
| 310 lbs | < 1 | 9 | 26 | 48 | 73 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 17 | 46 | 83 | 125 |
| 100 lbs | < 1 | 17 | 44 | 79 | 118 |
| 110 lbs | < 1 | 16 | 42 | 75 | 111 |
| 120 lbs | < 1 | 16 | 41 | 71 | 105 |
| 130 lbs | < 1 | 15 | 39 | 68 | 100 |
| 140 lbs | < 1 | 15 | 37 | 64 | 95 |
| 150 lbs | < 1 | 14 | 36 | 62 | 91 |
| 160 lbs | < 1 | 14 | 34 | 59 | 87 |
| 170 lbs | < 1 | 13 | 33 | 57 | 83 |
| 180 lbs | < 1 | 13 | 31 | 54 | 80 |
| 190 lbs | < 1 | 12 | 30 | 52 | 76 |
| 200 lbs | < 1 | 12 | 29 | 50 | 73 |
| 210 lbs | < 1 | 12 | 28 | 48 | 71 |
| 220 lbs | < 1 | 11 | 27 | 47 | 68 |
| 230 lbs | < 1 | 11 | 26 | 45 | 66 |
| 240 lbs | < 1 | 10 | 25 | 43 | 64 |
| 250 lbs | < 1 | 10 | 24 | 42 | 61 |
| 260 lbs | < 1 | 9 | 23 | 40 | 59 |
Russian Twist Standards by Age
Discover how Russian Twist strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 12 | 37 | 69 | 106 |
| 20 | < 1 | 17 | 46 | 83 | 125 |
| 25 | < 1 | 19 | 48 | 86 | 129 |
| 30 | < 1 | 19 | 48 | 86 | 129 |
| 35 | < 1 | 19 | 48 | 86 | 129 |
| 40 | < 1 | 19 | 48 | 86 | 129 |
| 45 | < 1 | 16 | 45 | 80 | 121 |
| 50 | < 1 | 14 | 40 | 74 | 112 |
| 55 | < 1 | 11 | 35 | 66 | 101 |
| 60 | < 1 | 9 | 30 | 58 | 90 |
| 65 | < 1 | 5 | 24 | 50 | 79 |
| 70 | < 1 | < 1 | 19 | 42 | 68 |
| 75 | < 1 | < 1 | 14 | 35 | 58 |
| 80 | < 1 | < 1 | 11 | 28 | 49 |
| 85 | < 1 | < 1 | 7 | 23 | 41 |
| 90 | < 1 | < 1 | 4 | 18 | 35 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 29 | 54 | 82 |
| 20 | < 1 | 13 | 37 | 65 | 98 |
| 25 | < 1 | 14 | 38 | 68 | 101 |
| 30 | < 1 | 14 | 38 | 68 | 101 |
| 35 | < 1 | 14 | 38 | 68 | 101 |
| 40 | < 1 | 14 | 38 | 68 | 101 |
| 45 | < 1 | 13 | 35 | 63 | 94 |
| 50 | < 1 | 11 | 31 | 57 | 87 |
| 55 | < 1 | 8 | 27 | 51 | 78 |
| 60 | < 1 | 5 | 22 | 44 | 69 |
| 65 | < 1 | < 1 | 17 | 37 | 60 |
| 70 | < 1 | < 1 | 13 | 31 | 51 |
| 75 | < 1 | < 1 | 10 | 25 | 43 |
| 80 | < 1 | < 1 | 6 | 19 | 36 |
| 85 | < 1 | < 1 | < 1 | 15 | 29 |
| 90 | < 1 | < 1 | < 1 | 11 | 24 |
Russian Twist Overview
A core-strengthening exercise that involves rotating the torso from side to side while sitting and holding a weight, targeting the oblique muscles.
Muscles Worked
Equipment Needed
Medicine Ball, Dumbbell (optional)
How To Perform the Russian Twist
- Sit on the floor with your knees bent and feet flat, holding a weight (e.g., a medicine ball) with both hands.
- Lean back slightly to create a V-shape between your torso and thighs, engaging your core.
- Lift your feet off the floor, balancing on your sit bones. Alternatively, keep your feet on the floor for added stability.
- Rotate your torso to the right, bringing the weight beside your hip.
- Rotate back to the starting position and then to the left, bringing the weight beside your left hip.
- Continue alternating sides in a controlled manner, focusing on using your core muscles to drive the movement.
Want to perfect your form? Check out our detailed guide on Russian Twist for proper technique and tips.
Pro Tips for Russian Twist
- Keep your back straight and core engaged throughout the exercise to avoid strain.
- Move slowly and deliberately to maximize muscle engagement and control.
- If you're a beginner, keep your feet on the floor for added stability.
- Breathe out as you rotate to each side and breathe in as you return to the center.
Russian Twist Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Russian Twist?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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