Fitness Testing

Sit-Up Fitness Test Instructions

The sit-up test measures muscular endurance of the abdominal muscles.

Requirements

You will need a clear flat surface such as a gymnasium floor, plus a stopwatch for timing. You will also need an assistant to monitor the correct technique and record the results.

Procedure

  1. Perform a warm-up and practice the technique.
  2. The participant starts by sitting upright with their knees bent, feet flat on the floor, and the arms across the chest.
  3. Start in the up position, with the back in a vertical position.
  4. When the timing starts, lower the back so the shoulder blades touch the floor, then return to the up position.
  5. Repeat for one minute.
  6. The total number of correct sit-ups in one minute is recorded as the score.
  7. Compare the results to the norms below.

Video Example

 

Notes

  • Any resting should be done in the 'up' position.
  • This is just an example test protocol of a sit-up test. There are many ways you can perform a sit-up test (see variations below). When comparing to norms, make sure the test procedures match the technique used when creating the norms.

What is a Good Score?

You should be aiming for at least 30 sit-ups in one minute. A result of 45 is very good.

Here are some norms for the 1-minute sit-up test.

1 Minute sit-up test (Men)

Age  18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

 

1 Minute sit-up test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2

 

Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.), pages 113-124.

Sit-Up Test Variations

  • Vary the time: This test is based on the maximum number of sit-ups you can do in one minute. Other tests may require you to do as many as you can over a different time period, such as 30 seconds or 2 minutes
  • Follow a set tempo: some sit-up fitness tests require the participant to perform sit-ups in time to a regular tempo, such as one every two seconds, for as long as possible.
  • Vary the technique: some sit-up fitness tests allow the feet to be held, or anchored in some other way. The position of the arms may also be different in some tests.

More Information