Core Exercises
Rectus abdominis, obliques, transverse abdominis. 2 exercises with full strength standards by bodyweight.
Bodyweight
Core Strength Standards
Each core exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What exercises are best for core strength?
For raw core strength, weighted exercises like planks with added load, hanging leg raises, and ab wheel rollouts are most effective. Crunches and sit-ups build endurance. Heavy compound lifts (squat, deadlift, overhead press) also develop significant core strength as a byproduct.
Do I need to train core directly if I squat and deadlift?
Heavy squats and deadlifts develop substantial core strength, particularly the erectors and deep stabilisers. However, direct core work (especially anti-rotation and flexion exercises) fills gaps that compound lifts do not fully address, particularly the rectus abdominis and obliques.
How many sets of core work should I do per week?
Most lifters benefit from 6-12 sets of direct core work per week. This can be split across 2-3 sessions. Prioritise quality over quantity - 3 sets of challenging hanging leg raises is more effective than 10 sets of easy crunches.