Sit Up Test: Testing Your Fitness at Home

The sit-up test is a measure the endurance of the abdominal and hip-flexor muscles. The aim of this test is to perform as many sit-ups as you can in two minutes. This test forms part of the US Marine Physical Fitness Test (PFT), performed by US Marine personnel every six months.

Sit up test

Required Resources

To conduct this test, you will require:

  • Non-slip surface
  • Exercise Mat
  • Stopwatch
  • Assistant

How to conduct the test

This test requires the athlete to perform as many sit-ups as possible in 30 seconds.

  • The athlete warms up for 10 minutes
  • The athlete lies on the mat with the knees bent, feet flat on the floor and their hands on their ears where they must stay throughout the test
  • The assistant holds the athlete's feet on the ground
  • The assistant gives the command “GO” and starts the stopwatch
  • The athlete sits up touching the knees with their elbows, then returns to the floor and continues to perform as many sit-ups as possible in 30 seconds
  • The assistant keeps the athlete informed of the time remaining
  • The assistant counts and records the number of correct sit-ups completed in the 30 seconds and uses this recorded value to assess the athlete's performance

Analysis Assessment

The following normative data is available for this test.

The following are norms for 16 to 19-year-olds (Davis 2000).

GenderExcellentAbove AverageAverageBelow AveragePoor
Male>3026 - 3020 - 2517 - 19<17
Female>2521 - 2515 - 209 - 14<9

Analysis of the test result compares it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's abdominal strength.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.


Test reliability refers to how a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors that may influence the results and therefore, test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions made based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted almost anywhere


  • Assistant required to administer the test
Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Dr. Rohit Bhaskar, Physio is Founder of Bhaskar Health and Physiotherapy and is also a consulting physiotherapist. He completed his Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. His clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. Bhaskar Health is dedicated to readers, doctors, physiotherapists, nurses, paramedics, pharmacists and other healthcare professionals. Bhaskar Health audience is the reason I feel so passionate about this project, so thanks for reading and sharing Bhaskar Health.

Post a Comment

Listen to this article


* indicates required