How To Start Saitama Workout

Have you heard of Saitama workout? Saitama is a superhero from the anime One Punch Man. The workout is so interesting. I’ve tried it, although I don’t watch anime. I’ll show you how you can try it too.

What’s the workout like?


  • 100 push-ups
  • 100 sit-ups
  • 100 squats
  • 10km running
  • Repeat every day!


It’s great if you’re an athlete looking for greater explosiveness and muscular endurance. Plus, it’s good for cardiovascular health too!

But if you want to work on your raw muscle size, it’s not for you. Your strength and muscle size will increase, but it’s not the main aim of this routine.

How to start


Saitama workout is fun, even if you’re not fit (yet!). It’s not easy, but I’ve made it simpler.

For starters, break down the 100 reps into smaller sets. So don’t do 100 reps of sit-ups in one go. Let your body build up endurance and strength.

First, do 10 sets of 10 every day. For example, do 1 set of 10 push-ups, 10 sit-ups, and 10 squats. Then do it again after an hour.

Once you can manage that, do 20 reps 5 times a day. Keep increasing the number of reps for each set.

Eventually, you’ll be able to do 100 reps in only one set!

The same goes for running. You can’t just run 10km today if you’re not used to it. But you can start by running 3-5km, 3 times a week. The next week, increase the distance to 5-7km and do it 4 times a week.

Keep increasing the distance every week. It will take several months, but you’ll be able to run 10km a day!

And lastly, even if Saitama says to do it every day, it's better not to. Between 3-4 days a week is a good start already. Your body needs rest so it can solidify your strength and endurance.

What to eat


You need food to build muscle, including for this workout. Saitama’s rule is simple: 3 meals a day, don’t skip breakfast. But to make sure this workout is optimal, you need two things:

1. More protein: At least 0.8g per pound of your weight. Lean beef and eggs are great.

2. More vegetables: for vitamins and minerals, and fibers for your digestive system.

It’s also good to take protein powder after working out.

Best of luck and have fun trying Saitama workout!