Would Saitama’s Training Method Make Real People Superhuman?

A warm spring evening in Charleston, South Carolina, set the stage for the conclusion of my vacation. My girlfriend and I raised our glasses at the rooftop bar of a luxurious Southern hotel. As moments of silence filled our conversation, I instinctively reached for my phone.

The time read 11:50 p.m. With just 10 minutes left in the day, I realized I had 25 more push-ups to complete. Letting out a sigh, I lowered myself into a plank position and got to work. As I moved through the repetitions, my girlfriend continued to enjoy her rosé, while curious onlookers cast puzzled glances in my direction.

Their expressions likely mirrored their thoughts: Why was this guy dropping to the floor for a workout at this hour? Perhaps they assumed I had lost a bet. Maybe they thought I was trying to show off in front of my girlfriend or impress the well-dressed patrons of this upscale bar. None of those were true.

I was simply committed to finishing my daily goal for the One Punch Man challenge, and I had no intention of failing on a technicality.

Understanding the One Punch Man Challenge

The anime One Punch Man tells the story of Saitama, a superhero unmatched in strength, capable of defeating any opponent with a single punch. While this might seem like the ultimate advantage, the series revolves around his struggle with boredom, as he longs for a foe worthy of his power.

By satirizing common superhero and anime tropes, the show plays with the exaggerated training regimens typically seen in the genre. Saitama’s routine is laughably simple compared to characters like Dragon Ball Z’s Goku, who famously performed one trillion sit-ups to prepare for battle.

His secret to unparalleled strength? A daily regimen of 100 push-ups, 100 sit-ups, 100 squats, and a 10K run—repeated every single day for a year and a half. To make it even more grueling, he swore off air conditioning in summer and heating in winter to strengthen his mind, while maintaining three meals a day, with just a banana for breakfast.

The concept took the internet by storm, inspiring countless individuals to take on the challenge, with some attempting it for days, weeks, or even months. As someone who enjoys running, occasionally hits the gym, and thrives on pushing personal limits, I felt compelled to give it a shot.

However, I did grant myself one small exception—I wasn’t about to abandon air conditioning or heating.

A Personal Trainer Weighs In on the Challenge

Before committing to the challenge, I sought the perspective of Anthony J. Wall, a certified personal trainer and director of international business development for the American Council on Exercise (ACE). I asked if he was familiar with the challenge and what his thoughts were on it.

Wall’s response was direct: “From ACE’s perspective—and as a certified personal trainer—there are obvious concerns with a workout like this.”

The first issue, he explained, is that the body needs time to adapt to physical stress. Someone without a background in strength training who suddenly attempts this level of volume risks serious overload injuries.

Jumping straight into 100 push-ups, 100 sit-ups, 100 squats, and a daily 10K run without gradual progression is a recipe for strain and fatique. Another concern he raised was recovery time. Performing the same exercises every day leaves little room for the body to repair itself. Without adequate rest, soreness compounds, making it increasingly difficult to sustain the routine.

Eventually, this can result in more severe injuries. The final point Wall made was psychological. Challenges like this can discourage beginners, leading to negative associations with fitness. “Not everyone understands that discomfort is temporary, that muscle soreness fades,” he said. “So if someone is thinking, ‘I’m this sore now—how much worse will it get in two weeks?

Or six weeks?’ It’s difficult to convince them that the pain will subside.” Given my background as a runner and my experience with weight training twice a week, I felt reasonably prepared. Still, Wall advised me to start with a two-week trial rather than commit to the full year and a half.

While this was a far cry from Saitama’s timeline, it turned out to be just the right length.

Taking on the Challenge

Optimism filled my first day. Following Wall’s suggestion, I broke the exercises into sets. While some might see this as bending the rules, Saitama never specified that the reps had to be consecutive—and besides, attempting 100 push-ups in one go would have been impossible for my runner’s arms.

The 10K run, on the other hand, was well within my comfort zone given my experience logging 80 to 90 miles per week as a post-collegiate athlete. For the first few days, my confidence remained intact—likely because I was still on vacation, with plenty of time to complete the workouts.

I developed a routine: running in the morning, completing half of the strength exercises, going about my day, then finishing the remaining sets before bed.

Pushing Through Fatigue

By the fifth day, the challenge took its toll. My shoulders and chest ached from the push-ups, and my squats became noticeably shallower. Rest periods between sets grew longer. Social outings became obstacles to completing my daily goal.

I even found myself squeezing in push-ups at a bar while out for drinks, determined to stay on track no matter what.

By day 11, my initial excitement had faded. My body ached—my abs, arms, and glutes felt perpetually sore. Running, once effortless, became sluggish. Mentally, I was exhausted. Gone were the days of tackling most of the exercises early; now, I procrastinated until late at night, dragging myself through slow, reluctant sets.

At that point, my focus had shifted from progress to simply making it through. I missed the variety of my usual workouts—playing tennis, basketball, or lifting weights without worrying about the lingering soreness making my next day’s push-ups unbearable.

With only three days remaining, I pushed forward, determined to see it through. I spaced out my sets during the day, ran after work, and hoped I would recover enough to avoid dreading the next round.

At last, after two weeks, I completed the challenge. My strength didn’t reach superhero levels, but I did look noticeably more muscular.

Reflections on the Challenge

Once I wrapped up the two-week experiment, I reconnected with Wall to review my experience. His initial concerns had been accurate.

Since my body was already conditioned for running, that aspect of the challenge wasn’t particularly difficult. However, the daily strength training at such high volume overwhelmed my muscles. The lack of recovery led to tightness, compromised form, and exhaustion.

Instead of growing stronger, my body became worn down. The repetitive structure, combined with persistent soreness, drained my motivation. Each passing day, I felt less engaged with the process.

When Wall asked how long I could realistically maintain this routine, I admitted that while I might be able to push through another two weeks physically, mentally, it wasn’t sustainable. I enjoy fitness when it’s dynamic—switching between running, playing sports, and lifting weights.

Doing the exact same workout every day felt more like a chore than a challenge.

A Trainer’s Perspective on Fitness Challenges

Wall had strong opinions about the way fitness trends are often promoted. He criticized viral challenges that encourage extreme routines, warning that workouts should be tailored to individual needs rather than copied from influencers or professional athletes.

Fitness programs should be structured around personal goals, whether improving cardiovascular endurance, building strength, increasing flexibility, or changing body composition. Wall pointed out that most people don’t seek to develop every area of fitness simultaneously—they usually have a specific goal in mind.

While the One Punch Man challenge touches on endurance, strength, and body composition, Wall argued that it lacks proper structure. Most people cannot safely jump into 10K runs or perform 100 reps of multiple exercises without the risk of injury or burnout.

Checking off boxes for the sake of completion isn’t an enjoyable or effective approach to training. True fitness is about being engaged in the moment, feeling stronger, more energetic, and confident—not just enduring the process.

I won’t be repeating this challenge. And unless you’re already in peak condition and looking for a novelty experience, you probably shouldn’t either. Wall’s advice? Approach viral fitness trends with skepticism, but don’t be afraid to experiment—as long as you listen to your body.

“Pay attention to how you feel,” Wall emphasized. “Take breaks when needed, and stop if necessary. Fitness should be both physically and mentally rewarding.” If a workout leaves you burned out and frustrated, it’s worth reconsidering whether it’s truly benefiting you.