Sit Ups / Curl Ups Test

The sit up, also called curl up, test is used to test your abdominal (stomach) strength and endurance. We recommend doing half sit ups. These are considered safer than full sit ups and will allow you to focus on more your mid-section, the part of your body sit ups are intended for.

Starting Position: Lie on your back on a mat or cushioned floor with your knees bent at approximately right angles, with your feet flat on the ground. Your hands should be resting on your stomach or arms crossed on your chest.

Technique: Start with your back flat to on the floor and your head slightly raised off the floor. Slowly raise your upper body, bending at your waist. Your head should remain in the slightly forward position. Never jerk your head forward to try and use your heads momentum to help your sit-ups. Raise your body just enough for your lower back to just leave the floor (your body should be bent at about a 30 degree angle from the floor). Then slowly return to the starting position. Breath out on your way up, and in on your way down.

If you feel any pain, particularly in your lower-back or neck, stop the test.

Count how many sit ups you can do in one minute.

1 Minute Sit Ups / Curl Ups Results (Men)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent
> 70
> 61
> 61
> 58
> 53
Very Good 56-69 51-60 50-60 50-57 43-52
Silver Above average 48-55 43-50 43-51 42-51 36-42
Average 40-47 35-42 34-42 34-41 29-35
Bronze Below average 35-39 31-34 29-33 29-33 25-28
Poor 27-34 25-30 22-28 22-28 18-24
Very Poor < 26 < 24 < 21 < 21 < 17

1 Minute Sit Ups / Curl Ups Results (Women)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent > 61 > 54 > 51 > 46 > 39
Very Good 51-60 41-53 40-50 36-45 33-38
Silver Above Average 44-50 36-40 34-39 30-35 26-32
Average 36-43 31-35 30-33 26-29 22-25
Bronze Below average 31-35 25-30 24-29 21-25 17-21
Poor 25-30 20-24 19-23 15-20 10-18
Very Poor < 24 < 19 < 18 < 14 < 9


Return to our Fitness Tests main page.

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