You finished the first season, opened your notes app and wrote the daily quest: 100 push-ups, 100 sit-ups, 100 squats, a 10 km run. Day one hurt. On day three you could barely walk downstairs, and by day five the quest was gone.
The quest wasn't the problem. Starting at the final rank was.
What is the Solo Leveling workout?
It's the daily quest the System gives Sung Jinwoo: 100 push-ups, 100 sit-ups, 100 squats and a 10 km run, every day. Fans also search for it as the Sung Jinwoo workout or the Solo Leveling daily quest. It's simple, needs no gym, and is a lot of volume for anyone who isn't training already.
Can you really do the Solo Leveling daily quest?
You can work toward it; starting there is the mistake. The US Physical Activity Guidelines advise inactive people to "start low and go slow": pick lower-intensity activity, then increase how often and how long gradually, to reduce the risk of injury.
The run is the slowest part to build. The NHS Couch to 5K plan takes beginners 9 weeks to reach 5 km, with three runs a week and rest days in between. So the quest is a goal you level toward, not a test you pass on day one.
Solo Leveling workout for beginners: the 24-week plan
A suggested progression, not a medical programme: daily targets for five days a week, about four weeks per rank.
| Rank (weeks) | Push-ups | Sit-ups | Squats | Run |
|---|---|---|---|---|
| E (1–4) | 10 | 10 | 15 | 1 km walk |
| D (5–8) | 20 | 20 | 30 | 2 km walk-jog |
| C (9–12) | 35 | 35 | 50 | 3 km walk-jog |
| B (13–16) | 50 | 50 | 70 | 5 km |
| A (17–20) | 75 | 75 | 85 | 7 km |
| S (21–24) | 100 | 100 | 100 | 10 km |
- Rank up when it's manageable, not when the calendar says so. Repeat a rank as often as you need.
- Split it up: 4 sets of 25 spread over the day count the same as 100 in a row. Knee push-ups are fine in the early ranks.
- Easy days: two a week, a walk or stretching. They are part of the quest, not a break from it.
- Minimum quest: on a bad day, 10 of each and a short walk. Then never miss twice.
General fitness only, not medical advice. With a health condition or injury, check with a doctor first; stop if something hurts.
Track it like a daily quest
We build Taskoria, so weigh this with that in mind. Add push-ups, sit-ups, squats and the run as four daily tasks: each one you complete deals damage to a monster, so a tired day with three done still counts.
Skills (Pro) give strength and running their own level and XP. Miss a day and only the streak bonus resets; no levels or gear are lost. Limits: no web app, and it isn't a workout planner. More in the player guide, or compare Solo Leveling System apps.
Frequently Asked Questions
How long does it take to work up to 100 push-ups?
On the rank plan in this post, about 24 weeks at the earliest, and longer is normal: repeat any rank that doesn't feel manageable yet. The reps can be split into several sets across the day.
Do I have to do the Solo Leveling workout every day?
No. The plan has five quest days and two easy days a week. US guidelines suggest muscle-strengthening on at least 2 days a week, so you don't need every day to get started.
Is the Solo Leveling workout safe for beginners?
Not at full volume from day one. Health guidelines advise inactive people to start low and build up gradually. With a health condition or injury, check with a doctor first, and stop if something hurts.
Is there a Solo Leveling workout app?
Several independent apps are inspired by the System; none is official. We compared five in our Solo Leveling System apps post. Taskoria is a habit RPG where each completed task damages a monster.
Try Taskoria free
Your daily quest deals damage, bosses fall, and a missed day only resets the streak bonus. Free to download on iOS and Android.
