What is a good Superman?
For a 180 lb male, an Intermediate Superman is about 28 reps. Advanced starts around 50 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Superman Should You Be Able to Do?
Superman rep targets for a 180 lb man, by training level:
Superman 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 | 3 | 24 | 51 | 83 |
| 120 | < 1 | 5 | 25 | 52 | 82 |
| 130 | < 1 | 6 | 26 | 52 | 81 |
| 140 | < 1 | 8 | 27 | 52 | 80 |
| 150 | < 1 | 8 | 27 | 51 | 78 |
| 160 | < 1 | 9 | 28 | 51 | 77 |
| 170 | < 1 | 9 | 28 | 50 | 75 |
| 180 | < 1 | 10 | 28 | 50 | 74 |
| 190 | < 1 | 10 | 28 | 49 | 72 |
| 200 | < 1 | 10 | 28 | 48 | 71 |
| 210 | < 1 | 10 | 27 | 48 | 69 |
| 220 | < 1 | 11 | 27 | 47 | 68 |
| 230 | < 1 | 11 | 27 | 46 | 67 |
| 240 | < 1 | 11 | 27 | 45 | 65 |
| 250 | < 1 | 11 | 26 | 45 | 64 |
| 260 | < 1 | 11 | 26 | 44 | 63 |
| 270 | < 1 | 11 | 26 | 43 | 62 |
| 280 | < 1 | 11 | 25 | 42 | 61 |
| 290 | < 1 | 11 | 25 | 42 | 59 |
| 300 | < 1 | 11 | 25 | 41 | 58 |
| 310 | < 1 | 10 | 24 | 40 | 57 |
| 90 | < 1 | < 1 | 20 | 46 | 76 |
| 100 | < 1 | 3 | 21 | 46 | 74 |
| 110 | < 1 | 4 | 22 | 46 | 72 |
| 120 | < 1 | 5 | 23 | 45 | 71 |
| 130 | < 1 | 6 | 23 | 45 | 69 |
| 140 | < 1 | 7 | 23 | 44 | 67 |
| 150 | < 1 | 7 | 23 | 43 | 65 |
| 160 | < 1 | 7 | 23 | 42 | 63 |
| 170 | < 1 | 8 | 23 | 41 | 62 |
| 180 | < 1 | 8 | 22 | 40 | 60 |
| 190 | < 1 | 8 | 22 | 39 | 59 |
| 200 | < 1 | 8 | 22 | 39 | 57 |
| 210 | < 1 | 8 | 21 | 38 | 56 |
| 220 | < 1 | 8 | 21 | 37 | 54 |
| 230 | < 1 | 8 | 20 | 36 | 53 |
| 240 | < 1 | 8 | 20 | 35 | 51 |
| 250 | < 1 | 8 | 19 | 34 | 50 |
| 260 | < 1 | 7 | 19 | 33 | 49 |
The Superman standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Superman Standards by Age
How the Superman 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 | 3 | 19 | 41 | 65 |
| 20 | < 1 | 7 | 26 | 51 | 78 |
| 25 | < 1 | 8 | 28 | 53 | 81 |
| 30 | < 1 | 8 | 28 | 53 | 81 |
| 35 | < 1 | 8 | 28 | 53 | 81 |
| 40 | < 1 | 8 | 28 | 53 | 81 |
| 45 | < 1 | 6 | 25 | 49 | 76 |
| 50 | < 1 | 4 | 21 | 44 | 69 |
| 55 | < 1 | 2 | 18 | 38 | 62 |
| 60 | < 1 | < 1 | 14 | 32 | 54 |
| 65 | < 1 | < 1 | 10 | 26 | 46 |
| 70 | < 1 | < 1 | 7 | 21 | 38 |
| 75 | < 1 | < 1 | 3 | 15 | 31 |
| 80 | < 1 | < 1 | < 1 | 11 | 24 |
| 85 | < 1 | < 1 | < 1 | 8 | 19 |
| 90 | < 1 | < 1 | < 1 | 4 | 14 |
| 15 | < 1 | < 1 | 15 | 35 | 58 |
| 20 | < 1 | 4 | 22 | 44 | 70 |
| 25 | < 1 | 5 | 23 | 46 | 73 |
| 30 | < 1 | 5 | 23 | 46 | 73 |
| 35 | < 1 | 5 | 23 | 46 | 73 |
| 40 | < 1 | 5 | 23 | 46 | 73 |
| 45 | < 1 | 3 | 20 | 42 | 67 |
| 50 | < 1 | 1 | 17 | 38 | 62 |
| 55 | < 1 | < 1 | 14 | 33 | 55 |
| 60 | < 1 | < 1 | 10 | 28 | 47 |
| 65 | < 1 | < 1 | 7 | 22 | 40 |
| 70 | < 1 | < 1 | 4 | 17 | 33 |
| 75 | < 1 | < 1 | < 1 | 12 | 26 |
| 80 | < 1 | < 1 | < 1 | 8 | 20 |
| 85 | < 1 | < 1 | < 1 | 5 | 15 |
| 90 | < 1 | < 1 | < 1 | 1 | 11 |
The Superman standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Superman Level
What the Superman Strength Levels Mean
You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.
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.
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.
Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.
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 Superman
Tier-specific training recommendations to move your Superman to the next level.
- 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.
- 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.
- 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.
- 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 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.
Tips
- 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.
Where Do These Superman Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Superman table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Superman itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Frequently Asked Questions
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