General
The home sit up test provides a good estimation of torso strength. The test is relatively easy and can therefore be done at home.
Content
The test consists of the following components:
- Test period
Procedure
Lie flat on the floor with your legs bent and your feet flat on the ground. Tighten your ab muscles and slowly sit up. Your hands should touch the top of your knees. Lie back to your starting position and repeat the exercise. Count the number of repeats within one minute.
Steps
- Lie flat on the floor with your legs bent and your feet flat on the ground;
- Tighten your ab muscles and sit up;
- Your hands should touch the top of your knees;
- Go back to your starting position and repeat the exercise;
- Count the number of repeats within one minute;
- It is important that you perform the exercise properly, as described above.
Results
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 |
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 |
Required equipment
For this test you need the following:
- Mat you can lie on
- Stopwatch
