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Russian Twist strength standards

What is a good Russian Twist?

For a 180 lb male, an Intermediate Russian Twist is about 41 reps. Advanced starts around 75 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Russian Twist Should You Be Able to Do?

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

Beginner< 1
Novice14 reps
Intermediate41 reps
Advanced75 reps
Elite113 reps

Russian Twist 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 22 60 109 165
120 < 1 20 56 102 155
130 < 1 19 53 97 146
140 < 1 18 51 91 138
150 < 1 17 48 87 131
160 < 1 16 46 82 124
170 < 1 15 43 78 118
180 < 1 14 41 75 113
190 < 1 13 39 71 108
200 < 1 12 37 68 103
210 < 1 12 36 66 99
220 < 1 11 34 63 95
230 < 1 10 33 60 92
240 < 1 10 31 58 88
250 < 1 9 30 56 85
260 < 1 9 29 54 82
270 < 1 8 28 52 79
280 < 1 8 26 50 77
290 < 1 7 25 48 74
300 < 1 7 24 47 72
310 < 1 6 23 45 70

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

Russian Twist Standards by Age

How the Russian Twist 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 9 34 66 103
20 < 1 14 43 80 122
25 < 1 16 45 83 126
30 < 1 16 45 83 126
35 < 1 16 45 83 126
40 < 1 16 45 83 126
45 < 1 13 42 77 118
50 < 1 11 37 71 109
55 < 1 8 32 63 98
60 < 1 6 27 55 87
65 < 1 2 21 47 76
70 < 1 < 1 16 39 65
75 < 1 < 1 11 32 55
80 < 1 < 1 8 25 46
85 < 1 < 1 4 20 38
90 < 1 < 1 1 15 32

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

Check Your Russian Twist 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 41 Russian Twist 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

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What the Russian Twist 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 Russian Twist

Tier-specific training recommendations to move your Russian Twist 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 Russian Twist

Russian Twist demonstration
Primary Muscles Obliques, Rectus Abdominis, Hip Flexors
Equipment Medicine Ball, Dumbbell (optional)
Difficulty Intermediate
Type Isolation
  1. Sit on the floor with your knees bent and feet flat, holding a weight (e.g., a medicine ball) with both hands.
  2. Lean back slightly to create a V-shape between your torso and thighs, engaging your core.
  3. Lift your feet off the floor, balancing on your sit bones. Alternatively, keep your feet on the floor for added stability.
  4. Rotate your torso to the right, bringing the weight beside your hip.
  5. Rotate back to the starting position and then to the left, bringing the weight beside your left hip.
  6. Continue alternating sides in a controlled manner, focusing on using your core muscles to drive the movement.

Tips

  • 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.

Read the complete Russian Twist guide on FitnessVolt →

Where Do These Russian Twist Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Russian Twist table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Russian Twist 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 Russian Twist 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 Russian Twist 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 Russian Twist 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.