If you’ve ever wanted to train like a superhero without fancy gym equipment, mutant genetics, or an elderly sensei perving out instead of properly educating you—you’re in luck. Today on Nerd Fitness, we’re breaking down the now-infamous Saitama Workout, the ultra-minimalist training regimen followed by the caped bald guy himself: One Punch Man.

What started as a gag in this one-punch powerhouse of a hit manga and anime adaptation became a real-life internet phenomenon. But is there any truth behind the gains? Can you become superhuman by doing the same thing every day?

What started as a gag in this hit manga and its anime adaptation became a real-life internet phenomenon. But is there any truth behind the gains? Can you become superhuman by doing the same thing every day?

Let’s break it down:
Who is Saitama and why should I give a crap about his workout?

For those unaware, One Punch Man centers around a superhero who is so powerful that he can defeat any enemy in one hit (hence the title). Anybody that witnesses his herculean strength is boggled at how he achieved such power. Before too long into the story, protagonist Saitama finally reveals what he did to gain his one-punch prowess:

You heard him right, folks; the secret to O.K.O.ing everything ever is as simple as:

100 Push-ups
100 Sit-ups
100 Squats
10 Kilometer Run (~6.2 Miles)

Every. Single. Day.

And absolutely no air conditioning or heat, to “build mental toughness.”

He insists that this routine—performed daily for three years—is what made him so powerful that he can fell any enemy with a single punch. As far as origin stories go, it’s hilariously simple. But is it effective IRL?

Does This Workout Actually Work Out?

Satire aside, let's treat this like a real training regimen. What happens if a real human follows the Saitama Workout?

Simplicity and Accessibility

No gym, no equipment. Anyone with space to move can start this today. Bodyweight workouts are legit — see convict conditioning or military calisthenics for similar philosophies.

Cardiovascular Conditioning

Running 10 km daily builds endurance and burns calories. Over time, you’ll see big gains in aerobic fitness and fat loss — provided you’re not canceling it out with 10,000 calories of ramen.

Daily Discipline

Repeating the same tough routine every day is serious mental training and, most importantly, discpline. Consistency is key; reps over weight, right? There’s a reason martial arts and military programs emphasize consistency over complexity.

The Cons (Because not living in an anime sucks)

No Rest Days = Burnout Risk

Recovery is when muscles actually grow. Without rest, you’ll likely plateau or get injured. Even elite athletes program rest days and deload weeks.

Lack of Progression

Strength gains require overload — gradually increasing difficulty over time. Doing the same reps forever? Your body adapts. Real-world training needs progressive resistance (like weighted vests, harder variations, or speed).

Limited Upper Body Pulling

This routine lacks pulling movements (e.g., pull-ups, rows), which are critical for balanced muscle development and shoulder health.

How to Make Saitama’s Workout Actually Work Out (For You)

If you don't want to try this regimen raw, here’s a science-meets-anime version of the program. We call it the "Nerd Fitness One-Punch Mod," and have it layered into the levels that you can gradually work your way up to.

Level 1

– Beginner Hero (3x per week):

3 sets of:
10 Push-ups (modify to incline if needed)
15 Sit-ups (or crunches)
15 Bodyweight Squats
1–2 km jog or brisk walk

This level is for beginners. Believe us, you gotta work your way up if you're not already an exercise junkie.

Level 2

– Hero-in-Training (5x per week):

100 total reps each of:
Push-ups (can break into sets: e.g., 5x20)
Sit-ups
Squats
5 km run

Add pull-ups or rows: 3 sets to failure

By this point you're getting used to the routine pretty well, but how far can you go, girlfriend?

Level 3

– Serious Saitama Mode (6x per week):

100 Push-ups
100 Sit-ups
100 Squats
10 km run

We also recommend throwing in these alterations:

Replace sit-ups with planks or leg raises for better core engagement
Add pull work (pull-ups or resistance bands)
1 rest/recovery day per week (Saitama would understand if you're not fighting subterranean monsters daily)

Congratulations, you've graduated to superhero status! Get running, broski!

The last important detail: Will this workout make you bald?

No. There’s no scientific evidence that extreme bodyweight training causes hair loss. Saitama’s baldness is a running joke — likely stress-induced from the crushing boredom of being too powerful. But if your form is bad and you push too far, you could injure yourself. That’s worse than baldness.

Final Thoughts

You don’t need a hyper-optimized program to get stronger or fitter. You just need to show up daily, do the work, and gradually improve. Whether you want to punch asteroids or just fit into your con cosplay, this is a good place to start.

Train like Saitama. Just don’t skip your rest days, eat like a raccoon, or fight mosquito girls without bug spray.

Let’s break it down:Who is Saitama and why should I give a crap about his workout?