Saitama, or the One Punch Man, as he is commonly known, is one of the strongest characters in the anime world. He is so strong that he can pulverize all his opponents with a single punch. But it wasn’t always like this. Saitama was a normal human being like you and me. He went through a 3-year core training regime that made him powerful. 

What Is The One Punch Man Workout Routine?

The one punch man training program has become very popular, and now everyone wants to try it. The routine is pretty straightforward and involves: 

• 100 pushups
• 100 sit-ups
• 100 squats
• 10 km run 

In the anime, Saitama follows this routine every day for three years. There are ten levels to help you to reach this point gradually: 

One Punch Man Workout Levels:

Saitama goes through ten levels in the period of 30 days to reach the level of the one punch man workout routine. He starts with 10 push-ups, 10 sit-ups, and 10 squats and runs a distance of 1-kilometre in level one. 

As he moves on to the higher levels, the number of push-ups, sit-ups, and squats increases. As well as the distance he runs. At the end of thirty days, the one punch man reaches level 10. Level 10 is 100 push-ups, 100 sit-ups, 100 squats, and a 10-kilometer run. 

Saitama continues working out on level 10 for the rest of the three years in the anime. As per the anime, you have to do this one punch man workout every day of the week and reach level 10 after 30 consecutive days. The question is, is it even humanly possible? 

Remember that this workout has been planned for a fictional character. This is somewhat a challenging workout to carry out for humans in real life. That too without any break. 

One Punch Man Routine Results:

To understand the benefits and flaws of the One Punch Man Workout Routine, we have to analyze the training program. 

100 Pushups: 

The first part of the routine involves 100 pushups. Pushups train the shoulders, chest, traps, and upper abs. 

100 Sit-Ups:

Situps train our abs and obliques. They target multiple muscle groups simultaneously, making them an excellent all round exercise to have in a routine.

100 Squats:

Squads train our quads and hips. It is essential that you know the right way to squat. Squats should strain your legs. Squats place undue stress on the lower back and knees if you do it wrongly or with poor techniques.

10km Running: 

Running helps in enhancing the body’s muscular endurance. 

Benefits Of The One Punch Man Workout

Builds Endurance

Regular workout builds endurance. Building endurance improves the heart, lungs, and circulatory system. This also helps in improving your muscles’ strength. 

No Training Equipment Required

One of the reasons the one punch man workout routine gained popularity is that it doesn't require any fancy training gear. Nor does a person have to head to the gym to follow the routine. 

Lowers Body Fat Percentage

Squats help reduce the body’s fat and improve the thickness of the leg muscle. 

Cardiovascular Health

Running does wonders to your heart. It raises the oxygen levels in your blood. 

Straightforward Routine

The one punch man workout is not difficult to follow. It doesn’t involve any complicated exercises. The trainer knows exactly what he has to do in the routine.

Motivational

The fact that a fan-favorite anime character carries out this workout motivates people to follow it and stick to it. Plus, the one punch man workout can be exciting as people know what they have to do every day. You feel a sense of accomplishment every day after working out. 

Drawbacks Of The One Punch Man Workout

Anime fans and fitness experts alike find the one punch man workout routine fascinating and wish to try it out as a challenge. However, not everyone considers the potential dangers of this workout due to overtraining. Overtraining results in adverse effects on your body. 

You cannot practically carry out this exercise 7 days a week for three years. Even if you take breaks and carry out this routine, it is not easy enough to include in your long-term fitness goals. It is time taking and requires a lot of self-discipline. 

Doesn't Target All Muscles

The one punch man training program doesn't include all the muscles of the body, and hence you will require certain modifications in your routine from time to time.

It is important to note that the workout does not focus on the body’s back muscles. If these muscles are ignored during training, there can be posture problems. Moreover, it may cause muscle imbalance.

Unbalanced

There is an imbalance in the overall one punch man workout routine. For example, the 100 pushups and 10 km are extremely hard even for seasoned athletes to accomplish every day of the week. In contrast, the 100 situps and squats are moderately easy. 

No Progression:

It also offers absolutely no progression. So afterward, you have to move on to more challenging exercises. 

Muscle Soreness

Exercising a lot can make the muscles sore and cause them to swell. You also feel heavy limbs. In severe cases, there can be permanent damage to the muscles. 

Risk Of Injuries

There are a lot of risks involved due to incorrect technique, not taking breaks, and over-exercising. 

Misleading

At the end of the day, this workout is purely fictional. The end results that one punch man achieves after this routine are impossible to achieve in real life, no matter how much you work out. You can't expect to pulverize a person with just one punch after this workout. Neither does it help a lot in improving the power of your punch. Learning how to punch requires a proper technique that isn't included in this routine.

Before Starting the One Punch Man Workout Routine

Consult Your Doctor

Before you begin the one punch man workout, consult your doctor. You have to know whether the workout will be safe for you. Also, you have to take care of your diet and sleep along with working out to witness positive results. 

This is important as the workout is pretty intense, so not taking care of your sleep and dietary needs may cause more harm than good. 

It is also essential to self-evaluate and keep track of changes that are happening to your body. If you notice anything unusual (for example, some people complain of nausea and vomiting)  after following this workout for several days, you should stop the workout and consult a doctor.

Nutrition

It is common to see the one punch man workout routine discussed on Instagram and Tiktok. There are a lot of online influencers attempting the Saitama workout. 

However, social media only lists the exercises done by Saitama. Many people do not mention that the anime also talks about how important it is to eat three meals a day.

The one Punch Man talks about a well-balanced diet in the anime. He says to eat three meals daily and not skip breakfast (a banana in the morning is fine). Breakfast is essential. However, you don’t have to eat only a banana for breakfast as Saitama does.

Pre-workout nutrition is essential to achieve your fitness goals much better. Pre-workout meals should include carbs, proteins, and fats in the right amounts. The ideal time to consume a pre-workout meal is 2 hours before the workout. 

Drinking water before and after a workout is very important to compensate for the water and electrolytes lost during exercise. 

You also have to know about your post-workout meals and when you should be eating them. Like pre-workout meals, the post-workout meals should include a balance of carbs, fats, and proteins. 

To maximize the benefits of one punch man workout routine, you must take care of your nutritional needs. 

Supplements

Before starting the workout, it is crucial to take supplements to aid muscle development and boost performance. Taking protein supplements is always good because it is one of the most essential nutrients for building muscle mass. Beta-alanine is also a good supplement to take to reduce fatigue, especially if you're new to the workout.

Taking Breaks

Many doctors have emphasized taking breaks when carrying out this workout. There can be extreme adverse effects of carrying out the one punch man workout without having any breaks, especially for beginners. Saitama has carried out this regime 7 days a week for 3 years. 

However, this is not advisable for humans. You can take breaks between two workouts, and that is important. Moreover, you can also modify the exercises according to your body’s capabilities and needs. 

You don’t have to keep the goal of doing 100 pushups and 10 Km running for thirty days straight. You can go at your own pace and gradually work towards reaching level 10 of the workout. 

One Punch Man Workout For Beginners

To minimize your risk of injury you have to start one punch man workout slowly. You can start by training three days a week. You don’t have to do the entire workout in one go. 

Instead, you can divide the pushups and sit up throughout the day. So, for example, you can start by doing 10 pushups and 10 sit-ups in the morning. Then, after 2-3 hours, repeat it. 

As a beginner, you should not do this daily. You must take a break to let your body recover. Taking breaks allows the body to develop endurance and strength without getting torn down.

You can skip running for now. Many people tend to steer away from exercise when it involves running. So if you think you won’t be consistent with running, don’t do it in the beginning. 

You can start small and first get used to the pushups, situps, and squats. Most people prefer running a bit after their workout. Perhaps you can do it this way also. 

How To Reach 10km?

The idea of running for 10 km daily seems impossible for many people. It is only possible if you are already an athlete and have been training for years. 

Running many miles can be hard and painful, as mentioned by the One Punch Man himself. You can start slow and include running as part of your workout too. 

Start by running 3 km thrice a week. Gradually increase the distance and speed every week until you reach 10 km. 

Going Bald

The character also mentions that you have to exercise until you lose every strand of hair on your head. So, are you willing to make yourself bald after following this one punch man workout like the one punch man?

Extreme exercise leads to hair fall because you are giving your body stress. Your body starts focusing on muscle regeneration instead of your hair. 

Consuming proper nutrition can fix this problem. If you want to follow Saitama's routine, you HAVE to take proper nutrition, or you will end up with health issues. 

Avoid The Plateau Of Progression

Many people complain that one of the drawbacks of the one punch man workout routine is that you stop seeing any progress after doing the same workout for several months. You can alter the exercises in the workout to continue to see progress in your body. 

Firstly, this workout does not include some muscle groups that support your back and chest. Hence, you can add exercises to your routine that include these muscle groups. 

Some suggestions to avoid doing the same workout and continuing to progress: 

• Adding a pull motion
• Use different weights and machines. 
• Use pushup bars to change the way you do push-ups. 
• Doing pushups from different heights or altering your hand positions. 
• You do squats by using small weights to continue to build your muscles. 
• As with squats, you can add weights to situps as well. Or you can do planks differently. 

One Punch Man Workout for Ladies

So, is the one punch man workout routine suitable for the ladies out there?

If you want to be a woman with muscles, this one punch man workout is for you. If you follow this training program routinely for several months then it won't take long before you start developing muscles. 

A word of caution for beginners is to avoid doing this workout in quick progression. Do not follow the one punch man workout just like Saitama did. It is not going to work. Firstly, Saitama is a fictional character, and you aren't. 

Frequently Asked Questions

How Effective Is The One Punch Man Workout Routine?

The one punch man workout routine may seem crazy at first. But it can be a great way to begin your fitness journey. It can be overwhelming for beginners. We have written about how to gradually start the one punch man workout for beginners later in this guide. 

The one punch man workout routine has been a popular topic in the forums online and many people want to know how effective it is. 

Every exercise in this workout training routine is a compound bodyweight exercise. Different muscles of the body are trained simultaneously. However, this workout does not improve one’s punching power as it did for Saitama in the anime. 

What Changes Happen To Your Physique After Carrying Out The One Punch Man Workout Routine?

While people are interested in knowing about the One Punch Man Workout Routine, no one has tried this workout as it is for three years. There aren’t any real-life examples. 

Many people have done this routine for 100-200 days, and different people got different results. But, you can expect your body to become leaner and muscular. The body fat decreases, and your strength improves tremendously several months after the workout.

Will My Body Be Like The One Punch Man By Following This Workout Routine? 

Every person has a unique body. After following the one punch man workout routine different people may achieve different results. The result depends on various factors like:

• Age 
• Body type
• Genetic makeup
• Daily activity
• Metabolism 
• Lifestyle

If you think you can achieve the same power as the one punch man after following this routine, you have to know that it may not be possible. You will undoubtedly get a fabulous physique, but unfortunately, not the same power. 

In fact in reality many training athletes also follow similar training routines.

Endnote

In the end, this is an anime, but it is interesting to view the training and workout of an anime character from a real-life standpoint. We believe after altering the routine slightly by the suggestions and tips provided here; you too can easily follow a realistic human version of the One Punch Man workout. And you never know, you could perhaps be the next Saitama a.k.a. One Punch Man.

If you enjoyed this routine, check out some of our other bodybuilder, celebrity, and athlete workout routines:

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