Sit-Ups (1-Min, Cooper)

Sit-ups (1-minute) measure abdominal muscular endurance. Data are from Physical Fitness Assessments and Norms for Adults and Law Enforcement (Cooper Institute, Dallas TX, 2013), a reference library of about ten fitness test norm charts. The 1-minute sit-up norm chart in that monograph is labelled as drawn from Cooper Institute data (i.e. Cooper Clinic patients rather than the Law Enforcement Studies cohort), and the chart is widely referenced by US police academies, the FBI, and military branches. The participant performs as many bent-knee sit-ups as possible in 60 seconds. Because the Cooper Clinic population is self-selected for preventive-health assessment and is typically fitter than the general public, these norms may be higher than population-wide averages. Note: this source is an institutional monograph with no DOI and undisclosed sample sizes; it is the only publication providing full percentile tables by age and sex for this test.

How to Perform This Test (Protocol)

Equipment
  • Exercise mat
  • Stopwatch
Protocol Steps
  1. Lie on your back with knees bent at approximately 90 degrees and feet flat on the floor.
  2. Cross your arms over your chest or place fingertips behind your ears.
  3. A partner holds your feet down or you anchor them under a stable object.
  4. On the signal, curl your upper body up until your elbows touch your thighs.
  5. Lower back until your shoulder blades touch the mat.
  6. Repeat as many times as possible within 60 seconds.
Scoring

Count the total number of complete sit-ups performed in 60 seconds. A rep is only counted if the elbows touch the thighs at the top and the shoulder blades touch the mat at the bottom.

Notes

The Cooper Institute protocol uses a bent-knee position. Arms may be crossed on the chest or hands placed behind the ears, whichever is used should remain consistent throughout the test.

Data source: Cooper Institute (2013 Monograph) (2013) About this study

Sit-Ups (1-Min, Cooper) Strength

Sit-Ups (1-Min, Cooper) Norms Chart by Age and Sex (reps)

Age Sex Percentile
5th 25th 50th 75th 95th
20-29 Male 27 35 40 46 55
Female 18 28 35 42 51
30-39 Male 23 31 36 42 51
Female 11 21 27 33 42
40-49 Male 17 26 31 37 47
Female 7 16 22 28 38
50-59 Male 12 20 26 33 43
Female 5 11 17 22 30
60+ Male 7 16 20 28 39
Female 0 4 8 15 28

What to expect by age group

Typical range (25th to 75th percentile) by age group (reps)
Age MalesFemales
20-29 35 to 4628 to 42
30-39 31 to 4221 to 33
40-49 26 to 3716 to 28
50-59 20 to 3311 to 22
60+ 16 to 284 to 15

Detailed Breakdowns

Select an age group and sex below for detailed percentile charts, tables, and ratings.

Males
20-2930-3940-4950-5960+
Females
20-2930-3940-4950-5960+
Age trend (percentiles)

Frequently Asked Questions

Why are these norms higher than other sit-up tables I've seen?

This chart is drawn from Cooper Clinic patients — a self-selected population that opts into preventive-health assessment and is typically more physically fit than the general adult population. These norms should be treated as performance benchmarks for health-conscious adults rather than population-representative percentiles.

How reliable is the source data?

The Cooper Institute monograph is the industry standard for law enforcement fitness assessments and is widely cited in peer-reviewed research. However, it is an institutional publication (not a peer-reviewed journal article) and sample sizes are not publicly disclosed. A peer-reviewed alternative for males exists (Dawes et al., 2017, doi:10.1186/s40557-017-0173-0, n=597 male officers), but it does not include female data, so we use the Cooper Institute tables to provide norms for both sexes.

What is the difference between sit-ups and crunches?

Sit-ups involve a full range of motion, rising until the elbows touch the thighs, whereas crunches only raise the upper back off the floor. The Cooper Institute protocol uses full sit-ups. Norms for crunches are not directly comparable.

Is there an age group above 60+?

The Cooper Institute tables combine all adults aged 60 and above into a single 60+ bracket. Separate norms for ages 70+ are not available from this source.

Related Metrics

Cooper Institute Fitness Norms

This test is one of about ten norm charts in the Cooper Institute's 2013 monograph. Law enforcement academies pick five to six of these tests to build their own field batteries.