Saitama workout guides & training tips
Honest, practical guides to the 100 push-ups, 100 sit-ups, 100 squats and 10km run routine: how to start, how to progress safely, and what to expect.
The Saitama workout for beginners
Start the Saitama workout from where you are today. A realistic week-by-week build-up to 100 push-ups, sit-ups, squats and a 10km run, with rest days.
Read the guide →Does the Saitama workout work?
What 100 push-ups, sit-ups, squats and a 10km run a day will and won't do for you, the real risks, and how to make the Saitama workout work in real life.
Read the guide →How to build up to 100 push-ups
A progressive plan to build up to 100 push-ups a day, even from 0–5. Form cues, easier variations, weekly targets and how to break through plateaus.
Read the guide →100 push-ups a day
Thinking about 100 push-ups a day? How to split the reps, what changes after 30 days, the risks, and a safer way to build up to it.
Read the guide →Rest days and recovery
Should you really do the Saitama workout every single day? Why rest days make you stronger, how to use them, and what active recovery looks like.
Read the guide →How long does it take?
How many weeks it takes to reach 100 push-ups, sit-ups, squats and a 10km run a day, from beginner to fit, with realistic milestones along the way.
Read the guide →Running your first 10km
Can't run yet? How to build up to the Saitama workout's 10km run safely: walk-run intervals, easy pace, weekly increases, shoes, and shin pain.
Read the guide →Exercise modifications
Easier and harder versions of push-ups, sit-ups and squats, so you can start the Saitama workout at any level and keep progressing once 100 gets easy.
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