Sit-Up Fitness Test Instructions
The sit-up test measures muscular endurance of the abdominal muscles.
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.
- Perform a warm-up and practice the technique.
- The participant starts by sitting upright with their knees bent, feet flat on the floor, and the arms across the chest.
- Start in the up position, with the back in a vertical position.
- When the timing starts, lower the back so the shoulder blades touch the floor, then return to the up position.
- Repeat for one minute.
- The total number of correct sit-ups in one minute is recorded as the score.
- Compare the results to the norms below.
- 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)
1 Minute sit-up test (Women)
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.
- see other fitness test protocols