Abdominal muscle strength and endurance is very important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscless. The number of sit-ups are you able to do in one minute? Count how many you'll be able to do in one minute and then check the chart below for your rating.
Starting Position:
Lie on a carpeted or cushioned floor together with your knees bent at approximately right angles, with feet flat on the floor. Your hands should be resting on your thighs.
Technique:
Squeeze your abdomen, push your back flat and lift high enough for your hands to slip along your thighs to touch the tops of your knees. do not pull with you neck or head and keep your lower back on the ground. Then back to the beginning position.
Compare your results to the table below. Try and improve your own score.
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 |
