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One Punch Man Workout: The Science of Saitama Workout

One Punch Man Workout

Human beings are strong because we have the ability to change ourselves – Saitama

One Punch Man Workout is one of the most interesting training regimes you will ever come across.

Defying the laws of many personal trainers, the One Punch Man Workout is a different kind of a workout, which made a Manga character, Saitama, the strongest man in the world.

He walks a lonely road of being a super-hero and can defeat enemies with just one punch.

In this article, we will discuss, the story of the One Punch Man Workout, what it can do for you, what muscles it works, how practical it is, the diet you need, and how the Saitama Workout can be done every single day!.

Saitama’s Story

A 22-year-old, unemployed Japanese guy who wants to become a superhero.

But he knows to become a superhero, he had to become stronger. It could only be done by an intense training regime.

Once returning from a rejected job interview, he ran into Crablante, a Mysterious Being who turned into a humanoid crab after eating too much crab and undergoing a metamorphosis.

Crablante was about to eat someone and Saitama saves him. After a conquest, Saitama pulls out the eye of the Crablante with his tie and defeats the crabman. It motivates Saitama to follow his dream and become a superhero.

Thats when the Saitama Workout was invented.

However, Saitama has a dark side.

Despite being the strongest man, Saitama was unhappy. He was so strong that he could defeat an enemy with one punch. There was no challenge unto him, which made him empty inside and his life less-fulfilling.

How Saitama became the strongest man?

Saitama followed a workout plan for three years and became the world’s strongest man.

He did the workout every single day. After one and a half years, he became so strong that he lost his hair. But that didn’t stop him. He realized that he was becoming super-hero.

But what is the Saitama Workout?

One Punch Man Workout

100 Push-ups
100 Sit-ups
100 Squats
10 Km run.


You don’t have to do that from day one. Later in the article, we will guide you to a 100 reps.

How can One Punch Man Workout make you strong?

If you are hoping you can put down any human with a single punch, it is possible without the workout routine as well.

Comically that not being the point, the Saitama Workout is slightly radical compared to other workouts. For instance, the workout doesn’t have rest days, it has a high number of reps, and the same workout every single day.

The overload and specificity principle of exercise physiology does support the working the same muscle every day. Research has shown working compound workouts are more effective if done more often.

Oxidative capacity and mitochondrial activity increase quicker with more frequent training.

Never ever use the air conditioner in the summer, or heat in the winter – so you can strengthen the mind – Saitama

Exercise training is an adaptive process, and with regular training, the body engages in chronic adaptation. However, this calls for loads of work and sacrifice.

Athletes with extreme agile physique do rigorous workouts like this – working larger muscles groups every day. These include boxers MMA fighters, calisthenics masters.

100 reps and 10 km run is not the most difficult workout. However, it calls for a significant amount of work for a beginner.

Despite your fitness goal, following the Saitama Workout workout can take your fitness to highest of levels.

What Can One Punch Man Workout do for you?

If you are looking for strength, endurance, and lean body, the Saitama Workout will be fun, motivating and extremely rewarding.

With each compound workout, it covers each primary muscle in the upper body, lower body, and the core.

As you can see in the image, the three compound bodyweight workouts cover all the primary muscles used.

Push Ups: Shoulders, delts, traps, chest, and upper abs
Sit-Ups: Abs, obliques, lower back
Squats: Quads, hamstring, hips, calves, knees, back

Running 10 km will significantly boost your endurance by increases VO2 (maximum rate of oxygen consumption) and mitochondrial oxidative capacity.


Here are some other benefits of One Punch Man Workout and why you should go for it.

Cardiovascular health: Running can strengthen your heart muscles. When you run, your heart pumps blood faster to your lungs and throughout the body. More blood flows to your muscles and oxygen levels rise in your blood.

Endurance training: Repetitive workout can help you build endurance. As running does to your heart, working out can help you build strong muscles. Research shows higher reps adapt faster to training when it comes to endurance training.

Easy to follow: Other than the health and physiological benefits, the workout is easy to follow. One workout regime every day. It makes it easier for a trainer to workout when he exactly knows what to do and expect from the workout.

No-gym: Bodyweight workouts are popular due to their compound benefits and freedom of doing them anywhere. Regardless, of where you are, you got no excuse and you can do it every day.

Motivational and Fun: The workout can be really fun as you know the challenge and up for it every day. When you finish your workout everyday, it will give you a great sense of achievement. You can also proudly tell people on what you are doing, though they might call you crazy.

The workout does sound crazy and it can be a concern for overtraining, muscles soreness and injury.

Overtraining and Injury

Compound exercises as stated in the One Punch Man Workout are regular everyday moves which our ancestors have been doing almost every day.

Therefore, if you do it regularly over time, the body will adapt just like it did for our forefathers.

Weight training the same muscle every day may cause muscle soreness, as those workouts are not natural and may not work for most of us.

The exercises are compound and done in daily activity. Putting more stress gradually won’t cause fatigue, soreness or injury.

You can start slow and not overtrain yourself.

Guide to a 100 Reps

Getting to 100 in one go is foolish on the first day or even the beginning days. However, you can pace yourself towards 100 reps.

There are two ways you can do that:

  • Break it into sets
  • Set resting minutes

First Week
20 Reps x 5 sets for each workout.
2-3 minutes of rest in between.
3 times a week

Second Week
25 reps x 4 sets
1-2 minutes of rest
4 times a week

For rest of the weeks, check your performance and continue accordingly: minimize the sets and rest times.

The goal is to reach to 100 reps in one set and it may come as slow as it would take.

According to Saitama, the key is to do it EVERYDAY! But you may take your time reaching there.

How to Reach 10Km?

Running is a crucial part of the Saitama Workout. No one runs every day for 10 km.

But you can if you take it slow. Saitama said it will be painful, but the rewards are unmatchable.

First Week
Start with 3-5 km
3 times a week

Second Week
5-7 km
4 times a week

For the rest of the weeks, gradually raise the speed and distance.

Once you feel you have plateaued at 3-4 times a week, then try it out everyday. It may take several months.


Increase distance by10% every week.
Try to run at 60-70% of your sprint speed.
Slow down when losing breath.

Saitama’s Diet

Saitama talks about diet in one sentence.

Eat three meals daily and don’t skip breakfast (a banana in the morning is fine).

There is lots of wisdom behind that sentence. Eat whatever you want, breakfast is important, and bananas are a booster.

However, we suggest you eat at least .8g per pound of your bodyweight. Before the workout, get some carbs and vegetables for a balanced diet.

To learn more about what to eat before a workout, read What to Eat Before a Workout; A Macronutrient Guide.


One Punch Man inspires many of its fans to become superheroes.

However, looking up on the internet, none seem to have tried the the workout religiously and we haven’t seen a real-life example.

The workout is straightforward, doable, and comparatively not the most difficult one. There are many athletes and mixed martial artists who undergo a more rigorous training regime.

Science and other similar workouts speak of its benefits. The Saitama Workout is a reality and one of us should go ahead and test it out.

Let us know what you think about the One Punch Man Workout.

Frequently Asked Questions

Does saitama workout work?

If you are looking for strength, endurance, and lean body, the Saitama Workout will be fun, motivating and extremely rewarding.

What is saitama's workout?

Saitama’s workout includes 100 Pushups, 100 Sit Ups, 100 Squats and a 10KM Run everyday.

How effective is saitama's workout?

If you are looking for strength, endurance, and lean body, the Saitama Workout will be fun, motivating and extremely rewarding.

Saitama workout in real life

Saitama is one punch man after all so mirroring his workout is near impossible, but there is a way to work towards it.

Start of with 20 reps per set 3 times a week with 2-3 minute breaks in between. Also start off with 3-5km jogs, 3 times a week.

Is one punch man workout safe?

Yes! it’s totally safe but if not done in moderation, there is a high risk of injury

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