How Many Sit-Ups Should You Do? Age-Based Fitness Targets Revealed
The debate over sit-ups continues to spark discussion in fitness circles. Some experts champion them as essential for building a strong core, while others warn they could lead to back injuries if performed incorrectly. Personal trainers note that many people do sit-ups with poor form, increasing the risk of harm.
To minimize injury, ensure you exercise on a flat, even surface and avoid curving your spine or straining your neck. The effort should focus on your abdominal muscles, not your back. Since proper sit-ups are challenging, the number you can achieve varies widely based on age, health, and mobility.
Dr. Suzanne Wylie, a GP and medical advisor for IQdoctor, has outlined how many sit-ups you should aim for in about one minute, assuming you are physically fit and able to perform the exercise correctly. Her insights might surprise you.
Teens: Building Foundation Over High Numbers
For adolescents who are regularly active, a good level of core endurance typically means completing 25 to 30 sit-ups in one minute. However, Dr. Wylie emphasizes that there is considerable variation among teens, influenced by training frequency and body composition.
She advises, "What matters most at this stage is developing good technique and balanced strength across the whole core rather than pushing for very high numbers, as poor form can place unnecessary strain on the lower back."
20s: Peak Physical Capacity
In your 20s, you are at your peak physical capacity, according to Dr. Wylie. Those who exercise regularly might comfortably achieve around 35 sit-ups in a minute. However, many healthy adults may fall below this if they do not specifically train their abdominal muscles.
Dr. Wylie reassures, "If you can't do 35, it doesn't mean you have a health problem." She adds that the priority at this age should be establishing consistent exercise habits, including core strengthening, resistance training, and cardiovascular activity, which support long-term metabolic and musculoskeletal health.
30s and 40s: Maintaining Core Strength
As you enter your 30s and 40s, muscle mass may decline, especially with sedentary jobs and less time for exercise. Despite this, a very healthy adult in this age bracket can reasonably manage 20 to 30 sit-ups in a minute.
The exact number depends on lifestyle factors. Dr. Wylie stresses that maintaining core strength is crucial, as it supports spinal health and reduces the risk of chronic lower back pain, which is common in this age group.
50s: Combatting Age-Related Muscle Loss
In your 50s, age-related muscle loss, known as sarcopenia, becomes more noticeable without strength training. Sit-up capacity often drops to 12 to 20 repetitions per minute.
Dr. Wylie notes, "This is not necessarily concerning, but it highlights the importance of regular resistance exercise." Core strength remains vital for posture, spinal stability, and functional movements like bending and lifting.
60 and Beyond: Focusing on Functional Strength
For those aged 60 and older, the focus shifts to functional strength and injury prevention rather than performance numbers. Healthy older adults may achieve only 8 to 15 sit-ups in a minute.
If you experience neck or back discomfort, it might be best to avoid sit-ups altogether. Dr. Wylie recommends alternatives like planks, modified crunches, or physiotherapy-guided strengthening exercises, which are safer for ageing joints and spines.
Dr. Wylie concludes, "The number of sit-ups a person should be able to perform is less important than what their ability to do them tells us about their overall core strength, musculoskeletal health, and general level of physical activity."
She explains that sit-ups primarily measure endurance in the abdominal muscles and hip flexors but are not a complete reflection of fitness or long-term health. In clinical practice, functional strength, mobility, balance, and cardiovascular fitness are viewed as more meaningful indicators of healthy ageing.
However, abdominal endurance can serve as a useful, simple marker of core strength, which plays a key role in supporting the spine, maintaining posture, and reducing the risk of back pain and injury.
