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Superman Strength Standards for Men and Women
Discover how your Superman performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Superman Strength Level
Calculate Your Superman Strength
Superman Rep Standards
Compare your Superman performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 8 |
| Intermediate | 28 |
| Advanced | 53 |
| Elite | 81 |
Superman Standards by Bodyweight
Find the Superman strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 4 | 25 | 52 | 84 |
| 120 lbs | < 1 | 6 | 26 | 53 | 83 |
| 130 lbs | < 1 | 7 | 27 | 53 | 82 |
| 140 lbs | < 1 | 9 | 28 | 53 | 81 |
| 150 lbs | < 1 | 9 | 28 | 52 | 79 |
| 160 lbs | < 1 | 10 | 29 | 52 | 78 |
| 170 lbs | < 1 | 10 | 29 | 51 | 76 |
| 180 lbs | < 1 | 11 | 29 | 51 | 75 |
| 190 lbs | < 1 | 11 | 29 | 50 | 73 |
| 200 lbs | < 1 | 11 | 29 | 49 | 72 |
| 210 lbs | < 1 | 11 | 28 | 49 | 70 |
| 220 lbs | < 1 | 12 | 28 | 48 | 69 |
| 230 lbs | < 1 | 12 | 28 | 47 | 68 |
| 240 lbs | < 1 | 12 | 28 | 46 | 66 |
| 250 lbs | < 1 | 12 | 27 | 46 | 65 |
| 260 lbs | < 1 | 12 | 27 | 45 | 64 |
| 270 lbs | < 1 | 12 | 27 | 44 | 63 |
| 280 lbs | < 1 | 12 | 26 | 43 | 62 |
| 290 lbs | < 1 | 12 | 26 | 43 | 60 |
| 300 lbs | < 1 | 12 | 26 | 42 | 59 |
| 310 lbs | < 1 | 11 | 25 | 41 | 58 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 21 | 47 | 77 |
| 100 lbs | < 1 | 4 | 22 | 47 | 75 |
| 110 lbs | < 1 | 5 | 23 | 47 | 73 |
| 120 lbs | < 1 | 6 | 24 | 46 | 72 |
| 130 lbs | < 1 | 7 | 24 | 46 | 70 |
| 140 lbs | < 1 | 8 | 24 | 45 | 68 |
| 150 lbs | < 1 | 8 | 24 | 44 | 66 |
| 160 lbs | < 1 | 8 | 24 | 43 | 64 |
| 170 lbs | < 1 | 9 | 24 | 42 | 63 |
| 180 lbs | < 1 | 9 | 23 | 41 | 61 |
| 190 lbs | < 1 | 9 | 23 | 40 | 60 |
| 200 lbs | < 1 | 9 | 23 | 40 | 58 |
| 210 lbs | < 1 | 9 | 22 | 39 | 57 |
| 220 lbs | < 1 | 9 | 22 | 38 | 55 |
| 230 lbs | < 1 | 9 | 21 | 37 | 54 |
| 240 lbs | < 1 | 9 | 21 | 36 | 52 |
| 250 lbs | < 1 | 9 | 20 | 35 | 51 |
| 260 lbs | < 1 | 8 | 20 | 34 | 50 |
Superman Standards by Age
Discover how Superman strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 20 | 42 | 66 |
| 20 | < 1 | 8 | 27 | 52 | 79 |
| 25 | < 1 | 9 | 29 | 54 | 82 |
| 30 | < 1 | 9 | 29 | 54 | 82 |
| 35 | < 1 | 9 | 29 | 54 | 82 |
| 40 | < 1 | 9 | 29 | 54 | 82 |
| 45 | < 1 | 7 | 26 | 50 | 77 |
| 50 | < 1 | 5 | 22 | 45 | 70 |
| 55 | < 1 | 3 | 19 | 39 | 63 |
| 60 | < 1 | < 1 | 15 | 33 | 55 |
| 65 | < 1 | < 1 | 11 | 27 | 47 |
| 70 | < 1 | < 1 | 8 | 22 | 39 |
| 75 | < 1 | < 1 | 4 | 16 | 32 |
| 80 | < 1 | < 1 | < 1 | 12 | 25 |
| 85 | < 1 | < 1 | < 1 | 9 | 20 |
| 90 | < 1 | < 1 | < 1 | 5 | 15 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 16 | 36 | 59 |
| 20 | < 1 | 5 | 23 | 45 | 71 |
| 25 | < 1 | 6 | 24 | 47 | 74 |
| 30 | < 1 | 6 | 24 | 47 | 74 |
| 35 | < 1 | 6 | 24 | 47 | 74 |
| 40 | < 1 | 6 | 24 | 47 | 74 |
| 45 | < 1 | 4 | 21 | 43 | 68 |
| 50 | < 1 | 2 | 18 | 39 | 63 |
| 55 | < 1 | < 1 | 15 | 34 | 56 |
| 60 | < 1 | < 1 | 11 | 29 | 48 |
| 65 | < 1 | < 1 | 8 | 23 | 41 |
| 70 | < 1 | < 1 | 5 | 18 | 34 |
| 75 | < 1 | < 1 | < 1 | 13 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 2 | 12 |
Superman Overview
The Superman exercise targets the lower back, glutes, and shoulders by mimicking the flying position of Superman, strengthening the posterior chain and improving posture.
Muscles Worked
Equipment Needed
None
How To Perform the Superman
- Lie face down on the floor with your arms extended in front of you and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can, engaging your lower back and glutes.
- Hold the top position for a few seconds, keeping your neck neutral and gaze towards the floor to avoid neck strain.
- Slowly lower your arms, chest, and legs back to the starting position.
- Repeat for the recommended number of repetitions.
Want to perfect your form? Check out our detailed guide on Superman for proper technique and tips.
Pro Tips for Superman
- Keep your movements controlled to avoid jerking motions.
- Maintain a neutral neck position to prevent strain.
- Avoid arching your back excessively; focus on controlled lifts.
- For beginners, lift only the arms and chest or legs separately to build strength.