Saitama Workout – If you’re into anime and fitness, you’ve probably heard about the legendary Saitama Workout—the grueling routine that turned the ordinary hero Saitama into the unstoppable One Punch Man.
But is this minimalist yet intense routine just a joke, or could it work? In this article, we’ll break down the Saitama Workout plan, explore its effectiveness, benefits, and risks, and show you how to tailor it for your own fitness goals.
What Is the Saitama Workout?
Inspired by the anime One Punch Man, the Saitama Workout is a bodyweight training routine that the main character claims to have followed every single day for three years without rest. It includes:
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
- 10 km run (6.2 miles)
- Every single day
- No air conditioning or heating
- No rest days
It’s as intense as it sounds—but also incredibly simple. No gym, no equipment, just grit and consistency.
Why Did Saitama Choose This Routine?
According to the show, Saitama’s simple workout was the key to unlocking his superhuman strength. While it’s clearly an exaggeration for comedic effect, many fans and fitness enthusiasts have taken up the challenge to test its limits—and their own.
But does it hold up in real life? Let’s take a look.
Is the Saitama Workout Effective in Real Life?
The effectiveness of the Saitama Workout depends on your current fitness level, goals, and how you structure the challenge.
Pros:
Improves cardiovascular endurance (thanks to the 10 km run)
Builds muscular endurance and strength in core muscle groups
Requires no equipment
Boosts mental toughness and discipline
Perfect for beginners seeking consistency
Cons:
Risk of overtraining, especially without rest days
Neglects upper back, pulling, and posterior chain movements
Repetitive, with no progression plan
Not optimal for hypertrophy or muscle building
No flexibility or mobility component
How to Modify the Saitama Workout (Without Breaking Yourself)
Jumping straight into 100 reps of everything and a 10 km run daily can cause injury, especially for beginners. Here’s how to adapt the workout to make it more realistic:
Beginner-Friendly Saitama Routine:
20–30 Push-ups
20–30 Sit-ups (or crunches for safer form)
20–30 Bodyweight Squats
1–2 km Run or 10–15 min Jog
3–4 times per week (not daily)
As you build strength and endurance, gradually increase your reps and distance.
Progression Plan:
Weeks 1–2: 30 reps, 2 km run
Weeks 3–4: 50 reps, 4 km run
Weeks 5–6: 75 reps, 6 km run
Week 7+: Aim for 100 reps, 10 km run
What Muscles Does the Saitama Workout Target?
While the workout is basic, it effectively targets major muscle groups:
Exercise Primary Muscles Targeted
Push-ups Chest, shoulders, triceps, core
Sit-ups: Rectus abdominis, hip flexors
Squats, Quads, hamstrings, glutes, calves
Running Heart, lungs, legs, core
However, pulling muscles like your back and biceps are left out, so it’s smart to add pull-ups or rows into the mix if you’re doing this long-term.
Sample Weekly Schedule for the Saitama Workout
Here’s a safe and effective way to structure the Saitama Workout without risking burnout:
4-Day Weekly Plan
Monday – Saitama Lite
50 push-ups
50 sit-ups
50 squats
5 km run or 30 min jog
Tuesday – Active Recovery
Stretching, yoga, or a light walk
Wednesday – Saitama Standard
75 push-ups
75 sit-ups
75 squats
8 km run
Thursday – Rest
Friday – Saitama Max
100 push-ups
100 sit-ups
100 squats
10 km run
Saturday – Pull & Core Add-ons
Pull-ups: 3 sets to failure
Planks: 3 sets, 1 min each
Mountain climbers: 3 sets of 30 secs
Sunday – Rest or light cardio
Can You Build Muscle with the Saitama Workout?
You can build muscular endurance and some lean muscle, particularly if you’re a beginner. But for serious hypertrophy (muscle growth), the routine lacks the progressive overload, volume variation, and resistance needed.
To build mass, you’d eventually need to:
Add weights or resistance bands
Include pulling exercises (like rows and pull-ups)
Focus on different rep ranges (6–12 reps for hypertrophy)
Include rest and recovery days
Safety Tips for the Saitama Workout
If you’re planning to take on the One Punch Man challenge, keep these safety tips in mind:
- Warm up properly before each session (dynamic stretches, jumping jacks, light jog)
- Listen to your body—pain is not a badge of honor
- Maintain proper form, especially with push-ups and squats
- Hydrate and eat enough to support recovery and performance
- Take rest days—even heroes need sleep
Who Should Try the Saitama Workout?
The Saitama Workout is ideal for:
- Beginners looking to build discipline and endurance
- Anime fans seeking motivation and a fun challenge
- Bodyweight training enthusiasts
- People with limited equipment
But if your goal is maximum muscle growth or advanced strength training, this routine should be viewed as a starting point or supplement, not a long-term solution.
Final Thoughts
The Saitama Workout might be based on an overpowered anime hero, but it’s surprisingly practical, at least in modified form. It teaches us the value of consistency, simplicity, and mental toughness.
While the original version is extreme (and unsustainable), a tailored version can be a fantastic entry point into fitness, especially if you’re just starting out or want a no-equipment challenge.
Remember, you don’t have to be able to destroy monsters with one punch—but building real strength starts with showing up every day.
