The safest way to self assess your strength is to start exercising using no resistance and record how many repetitions you are able to perform, using a full range of motion and proper form and technique. However, if you are able, you can also perform the one minute sit-up and push-up tests to assess your abdominal and upper body strength and endurance. Record your numbers on your Fitness Assessment Results sheet.

Sit-Up Test

The goal is do as many partial sit-ups (crunches) as you can in one minute to measure you abdominal strength and endurance. You will need a timer, a ruler and two strips of paper.

Scoring: Here are the age-adjusted standards based on guidelines provided by the American College of Sports Medicine (ACSM):

Ratings for Men, Based on Age

Rating < 35 years 35-44 years > 45 years
Excellent 60 50 40
Good 45 40 25
Marginal 30 25 15
Needs Work 15 10 5

Ratings for Women, Based on Age

Rating < 35 years 35-44 years > 45 years
Excellent 50 40 30
Good 40 25 15
Marginal 25 15 10
Needs Work 10 6 4

Push-Up Test

The goal is to do as many push-ups as you can in one minute to measure your upper body strength and endurance in your chest, shoulders and triceps. You will need a timer. Men should perform a traditional push-up; women should use a modified position (on their knees).

Scoring: Here are the age-adjusted standards based on guidelines provided by the American College of Sports Medicine (ACSM):

Ratings for Men based on Age

Rating 20-29 30-39 40-49 50-59 60+
Excellent > 54 > 44 > 39 > 34 > 29
Good 45-54 35-44 30-39 25-34 20-29
Average 35-44 24-34 20-29 15-24 10-19
Poor 20-34 15-24 12-19 8-14 5-9
Very Poor < 20 < 15 < 12 < 8 < 5

Ratings for Women based on Age

 Rating 20-29 30-39 40-49 50-59 60+
Excellent >48 >39 >34 >29 >19
Good 34-48 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Poor 6-16 4-11 3-7 2-5 1-2
Very Poor < 6 < 4 < 3 < 2 < 1