Sit Up Test: Determine Your Own Fitness Level

Objective
The objective of the Sit Ups Test is to monitor the development of the athlete’s abdominal muscles.

Required Resources
To undertake this test you will require :

• flat surface
• mat
• a partner to hold the feet

How to conduct the test
The Sit Ups Test is conducted as follows:

• Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
• Start each sit up with back on the floor.
• Raise yourself to the 90 degree position and then return to the floor
• The feet can be held by a partner
• Record the number of sits up completed in 30 seconds

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Check This Chart To Determin Your Level Of Fitness 

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	<9	<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	<20	<7	<5	<3	<2

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