One-Punch Man Workout: How to Become as Strong as Saitama


One Punch Man has been an iconic anime title for ages, with plenty of fans admiring the protagonist’s raw power and ability. As a result, many have been trying to get a Saitama physique with the One Punch Man workout, which began gaining popularity a couple of years ago. So, how to become as strong as Saitama?

The One Punch Man Workout is Saitama’s daily exercise routine, which involves 100 situps, 100 pushups, 100 squats, and a 10km run on a daily basis. It can give real results, but it should ideally be followed in leveled phases for only 30 days and will need some adaptations for most people.

While the One Punch Man workout can be an incredible way to increase your physical endurance, strength, as well as your overall health, there are risks and additional factors to consider. Stick around to find out everything you need to know about the One Punch Man workout, including how to do it, if it truly works, as well as ways to ensure your safety throughout the process.

What Is The One Punch Man Workout?

The One Punch Man workout revolves around the classic anime, along with all the exercise routines that Saitama follows within the anime on a daily basis. However, the entire workout does focus on other physical abilities as well, such as endurance and highly intensive cardio, meaning that it’ll take much more than brute strength to get through it.

It’s said, within the One Punch Man anime’s lore at least, that performing this daily Saitama workout routine every single day is what gives the protagonist his incredible abilities. This routine is believed to be key in Saitama surpassing all of his human limitations, enabling him to defeat just about any enemy with one single blow.


How Did Saitama Get His Powers in One Punch Man? Explained

The official One Punch Man workout consists of the following:

ExerciseQuantityTargeted Muscles
Situps100rectus abdominis
rectus femoris
Pushups100pectoralis major and minor
anterior deltoid
gluteus maximus
Running10km (6.2 miles)quadriceps
gluteus maximus

Saitama’s workout is extremely challenging, much like many other iconic anime characters and legends, and it may not be possible for most people. But, if you are already in decent shape, the One Punch Man workout can be a great way to beef up, as it will definitely pump up muscle mass as a key point.

How To Do the Saitama Workout Plan

Although the One Punch Man workout does have risks, which we’ll get into soon, a massive risk for injuries is the technique and form that each person follows – much like any other exercise. Below is a run-down on exactly how to do each step in the One Punch Man workout.


  1. Lie on your back with your knees bent and both feet flat on the floor.
  2. Place your hands behind your head or cross your arms over your chest. Do not pull on your head from the back or excessively press your chin toward your chest.
  3. Sit all the way up in a controlled manner until your chest nearly touches your thighs.
  4. Slowly return to the starting position.


  1. Begin in a straight-arm plank position with your back flat and hands on the floor directly below your shoulders.
  2. Slowly lower your chest and body toward the floor by bending your elbows.
  3. Upon reaching roughly 1 inch (2.5 cm) above the floor, press down to return to the top position.
  4. Keep your core tightly engaged to prevent your hips from sagging toward the floor.


  1. Stand with your feet roughly hip-width apart and toes turned out between 5 and 12 degrees.
  2. Tilt your hips backward to start the lowering phase of the movement.
  3. Lower your hips as you bend at the knees.
  4. Keep your weight centered in the middle of your feet. Keep your torso upright and back straight, making sure that your knees follow the same direction your toes are pointing.
  5. Continue lowering as much as you can without your back rounding or your knees caving in. Try to get your thighs at least parallel to the floor.
  6. Push your feet down to return to the top position.

That being said, it is more recommended to follow the One Punch Man workout in 10 phases, as seen below:

LevelOne Punch Man Workout
110 Situps
10 Pushups
10 Squats
1km Run
220 Situps
20 Pushups
20 Squats
2km Run
330 Situps
30 Pushups
30 Squats
3km Run
440 Situps
40 Pushups
40 Squats
4km Run
550 Situps
50 Pushups
50 Squats
5km Run
660 Situps
60 Pushups
60 Squats
6km Run
770 Situps
70 Pushups
70 Squats
7km Run
880 Situps
80 Pushups
80 Squats
8km Run
990 Situps
90 Pushups
90 Squats
9km Run
10100 Situps
100 Pushups
100 Squats
10km Run

This phased version should be followed 7 days a week like the original, but people will need to try and progress within 30 days. Ideally, one should be able to reach level 10, which is the canon One Punch Man workout, before the 30th day to at least experience it.

Saitama Workout Safety & Risks

Of course, we would all love to believe that following the workout routine of such an epic anime character would have the same results for us. But, in real life, things just don’t work that way – humans do have limitations that cannot simply be exceeded by following a fictional workout plan, irrespective of how dedicated you are.

Saitama vs Boros: Who Would Win?

There are a variety of risks involved when taking on the One Punch Man workout challenge, many of which can be detrimental to your physical and mental well-being. According to Men’s Health, the main risks of the One Punch Man workout are as follows:

  • Following the One Punch Man workout every day or for prolonged periods of time may not be the best way to increase muscle mass over time, since the anime’s plan may not allow humans to receive enough recovery time between sessions.
  • Using bodyweight in the One Punch Man workout does not allow for progression or added resistance over time, which makes reaching a plateau highly likely.
  • The One Punch Man mainly focuses on pulling without any posterior chain exercises, which can place your shoulders at risk and cause muscle imbalances.
  • The abdominal section of the One Punch Man only focuses on spinal flexion.
  • Running excessively can have devastating effects on joints, and can easily lead to issues such as shin splints and knee pain.
  • Saitama follows his exercise routine for a few years before his hair falls out and he gains his abilities. But, in reality, this exercise would only be acceptable for a short timeframe.

Thankfully, the One Punch Man workout can easily be adapted where it’s needed to ensure the best outcome possible – there are still a variety of ways for you to try the One Punch Man workout safely. The Saitama workout plan should ideally be taken on in stages, progressing as you evolve and become stronger, and individuals should always prioritize their personal growth above the challenge itself.


Is One Punch Man Over, or Is Season 3 Coming Out?

Below are some of the simplest ways you can alter the One Punch Man routine to get the Saitama workout experience without most of the plan’s real-world downfalls:

  • Weights can be used (according to each individual) in order to increase resistance throughout the entire One Punch Man workout, increasing gains and effects on muscle mass.
  • Introduce a wider variety of movements within the abdominal exercises.
  • Running 10k a day is excessive, and possibly far too much for most people. But, cardiovascular exercise is key for many health factors and people can switch to lower-impact cardio options as well, such as riding a bike or increasing daily step counts in combination with shorter runs.

Does The One Punch Man Workout Have Real Results?

If you follow the One Punch Man without changing anything at all, odds are you’ll end up experiencing some negative side effects – if not long-term issues. But, the One Punch Man Workout Challenge (following the One Punch Man workout or a slightly adapted version for a short period of time, ideally 30 days or less) can be an incredible way to give your entire body a facelift.

Check out the video below posted by The Next Level Talks, who started off with the phased 30-day One Punch Man Workout, and continued with an altered version:

For an in-depth review of the experience for 100 days straight, check out the video below by Tyler Oliveira:

So, it is technically possible to follow an altered One Punch Man workout plan for longer – crazy respect to these guys for pulling it off for so long! But, they do discuss many of the previously mentioned downfalls as well, and it is not recommended for most people.

Of course, as with all fitness plans, the One Punch Man workout will need to be complemented by a balanced diet and plenty of rest each night. It’s always best to consult your doctor before trying the One Punch Man Workout Challenge as well – just to be safe.


Are One Punch Man and Mob Psycho 100 in the Same Universe? (& Should They Do a Crossover)

While the One Punch Man workout has gained a ton of attention over the past few years and has been promoted as an amazing routine for anyone, this really isn’t the case. The One Punch Man Workout can be a good way to get the Saitama physique of your dreams, but it needs to be adapted in some areas for safety and should never be followed for long-term fitness goals.

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