Measuring your fitness level regularly is one way to find out if you're making progress. You have everything you need to measure your fitness level in your own house!
Abdominal muscle strength and endurance is important for body stability and back support. This sit up test measures the strength and endurance of the abdominal and hip-flexor muscles. How many sit-ups can you do in 1 minute?
Abdominal muscle strength and endurance is important for body stability and back support. This sit up test measures the strength and endurance of the abdominal and hip-flexor muscles. How many sit-ups can you do in 1 minute?
After exercise, compare your results to the table below
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 |
Adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)
Whatever is the outcome,you are looking for improvement in yourself.Just try to improve gradually over time from where you started. As long as you are improving, your fitness plan is working.
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