Sit-Up

Sit-Up is a core exercise focused on Rectus abdominis. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 60

Women 44

Sit-Up: Average reps

Level
Beginner	< 1	< 1
Novice	23	13
Intermediate	60	44
Advanced	106	83
Elite	159	128

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	25	69	128	196
55	< 1	25	67	122	185
60	< 1	25	65	117	176
65	< 1	25	63	112	168
70	< 1	24	61	108	161
75	< 1	24	59	104	154
80	< 1	24	57	100	148
85	< 1	23	56	96	142
90	< 1	23	54	93	137
95	< 1	22	52	90	132
100	< 1	21	51	87	128
105	< 1	21	49	84	123
110	< 1	20	48	82	120
115	< 1	20	47	79	116
120	< 1	19	45	77	112
125	< 1	19	44	75	109
130	< 1	18	43	73	106
135	< 1	18	42	71	103
140	< 1	17	41	69	100

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	15	46	86	131
20	< 1	22	57	103	155
25	< 1	23	60	106	159
30	< 1	23	60	106	159
35	< 1	23	60	106	159
40	< 1	23	60	106	159
45	< 1	20	55	99	150
50	< 1	17	50	91	139
55	< 1	14	44	82	126
60	< 1	10	38	72	113
65	< 1	7	31	63	99
70	< 1	4	25	53	86
75	< 1	< 1	19	44	73
80	< 1	< 1	14	37	63
85	< 1	< 1	10	30	53
90	< 1	< 1	7	24	45

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	53	104	165
45	< 1	14	51	98	154
50	< 1	14	49	93	144
55	< 1	14	47	88	136
60	< 1	14	45	84	129
65	< 1	13	43	80	122
70	< 1	13	41	76	116
75	< 1	12	39	72	110
80	< 1	12	37	69	105
85	< 1	11	36	66	101
90	< 1	11	34	64	97
95	< 1	10	33	61	93
100	< 1	10	32	59	89
105	< 1	9	31	57	86
110	< 1	9	29	55	83
115	< 1	9	28	53	80
120	< 1	8	27	51	77

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	66	105
20	< 1	12	42	80	124
25	< 1	13	44	83	128
30	< 1	13	44	83	128
35	< 1	13	44	83	128
40	< 1	13	44	83	128
45	< 1	10	40	77	120
50	< 1	9	36	71	111
55	< 1	6	31	63	100
60	< 1	3	25	55	89
65	< 1	< 1	20	47	78
70	< 1	< 1	15	39	67
75	< 1	< 1	10	32	56
80	< 1	< 1	7	25	47
85	< 1	< 1	4	20	39
90	< 1	< 1	< 1	15	33

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	25	69	128	196
55	< 1	25	67	122	185
60	< 1	25	65	117	176
65	< 1	25	63	112	168
70	< 1	24	61	108	161
75	< 1	24	59	104	154
80	< 1	24	57	100	148
85	< 1	23	56	96	142
90	< 1	23	54	93	137
95	< 1	22	52	90	132
100	< 1	21	51	87	128
105	< 1	21	49	84	123
110	< 1	20	48	82	120
115	< 1	20	47	79	116
120	< 1	19	45	77	112
125	< 1	19	44	75	109
130	< 1	18	43	73	106
135	< 1	18	42	71	103
140	< 1	17	41	69	100

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	15	46	86	131
20	< 1	22	57	103	155
25	< 1	23	60	106	159
30	< 1	23	60	106	159
35	< 1	23	60	106	159
40	< 1	23	60	106	159
45	< 1	20	55	99	150
50	< 1	17	50	91	139
55	< 1	14	44	82	126
60	< 1	10	38	72	113
65	< 1	7	31	63	99
70	< 1	4	25	53	86
75	< 1	< 1	19	44	73
80	< 1	< 1	14	37	63
85	< 1	< 1	10	30	53
90	< 1	< 1	7	24	45

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	53	104	165
45	< 1	14	51	98	154
50	< 1	14	49	93	144
55	< 1	14	47	88	136
60	< 1	14	45	84	129
65	< 1	13	43	80	122
70	< 1	13	41	76	116
75	< 1	12	39	72	110
80	< 1	12	37	69	105
85	< 1	11	36	66	101
90	< 1	11	34	64	97
95	< 1	10	33	61	93
100	< 1	10	32	59	89
105	< 1	9	31	57	86
110	< 1	9	29	55	83
115	< 1	9	28	53	80
120	< 1	8	27	51	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	66	105
20	< 1	12	42	80	124
25	< 1	13	44	83	128
30	< 1	13	44	83	128
35	< 1	13	44	83	128
40	< 1	13	44	83	128
45	< 1	10	40	77	120
50	< 1	9	36	71	111
55	< 1	6	31	63	100
60	< 1	3	25	55	89
65	< 1	< 1	20	47	78
70	< 1	< 1	15	39	67
75	< 1	< 1	10	32	56
80	< 1	< 1	7	25	47
85	< 1	< 1	4	20	39
90	< 1	< 1	< 1	15	33

Group	Muscles
Primary muscles	Rectus abdominis
Secondary muscles	None
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	25	69	128	196
55	< 1	25	67	122	185
60	< 1	25	65	117	176
65	< 1	25	63	112	168
70	< 1	24	61	108	161
75	< 1	24	59	104	154
80	< 1	24	57	100	148
85	< 1	23	56	96	142
90	< 1	23	54	93	137
95	< 1	22	52	90	132
100	< 1	21	51	87	128
105	< 1	21	49	84	123
110	< 1	20	48	82	120
115	< 1	20	47	79	116
120	< 1	19	45	77	112
125	< 1	19	44	75	109
130	< 1	18	43	73	106
135	< 1	18	42	71	103
140	< 1	17	41	69	100

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	15	46	86	131
20	< 1	22	57	103	155
25	< 1	23	60	106	159
30	< 1	23	60	106	159
35	< 1	23	60	106	159
40	< 1	23	60	106	159
45	< 1	20	55	99	150
50	< 1	17	50	91	139
55	< 1	14	44	82	126
60	< 1	10	38	72	113
65	< 1	7	31	63	99
70	< 1	4	25	53	86
75	< 1	< 1	19	44	73
80	< 1	< 1	14	37	63
85	< 1	< 1	10	30	53
90	< 1	< 1	7	24	45

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	53	104	165
45	< 1	14	51	98	154
50	< 1	14	49	93	144
55	< 1	14	47	88	136
60	< 1	14	45	84	129
65	< 1	13	43	80	122
70	< 1	13	41	76	116
75	< 1	12	39	72	110
80	< 1	12	37	69	105
85	< 1	11	36	66	101
90	< 1	11	34	64	97
95	< 1	10	33	61	93
100	< 1	10	32	59	89
105	< 1	9	31	57	86
110	< 1	9	29	55	83
115	< 1	9	28	53	80
120	< 1	8	27	51	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	66	105
20	< 1	12	42	80	124
25	< 1	13	44	83	128
30	< 1	13	44	83	128
35	< 1	13	44	83	128
40	< 1	13	44	83	128
45	< 1	10	40	77	120
50	< 1	9	36	71	111
55	< 1	6	31	63	100
60	< 1	3	25	55	89
65	< 1	< 1	20	47	78
70	< 1	< 1	15	39	67
75	< 1	< 1	10	32	56
80	< 1	< 1	7	25	47
85	< 1	< 1	4	20	39
90	< 1	< 1	< 1	15	33

Sit-Up

Average reps: Intermediate

Sit-Up: Average reps

Sit-Up: Rep standards

Men by bodyweight (kg) [Reps]

Men by age [Reps]

Women by bodyweight (kg) [Reps]

Women by age [Reps]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	25	69	128	196
55	< 1	25	67	122	185
60	< 1	25	65	117	176
65	< 1	25	63	112	168
70	< 1	24	61	108	161
75	< 1	24	59	104	154
80	< 1	24	57	100	148
85	< 1	23	56	96	142
90	< 1	23	54	93	137
95	< 1	22	52	90	132
100	< 1	21	51	87	128
105	< 1	21	49	84	123
110	< 1	20	48	82	120
115	< 1	20	47	79	116
120	< 1	19	45	77	112
125	< 1	19	44	75	109
130	< 1	18	43	73	106
135	< 1	18	42	71	103
140	< 1	17	41	69	100

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	15	46	86	131
20	< 1	22	57	103	155
25	< 1	23	60	106	159
30	< 1	23	60	106	159
35	< 1	23	60	106	159
40	< 1	23	60	106	159
45	< 1	20	55	99	150
50	< 1	17	50	91	139
55	< 1	14	44	82	126
60	< 1	10	38	72	113
65	< 1	7	31	63	99
70	< 1	4	25	53	86
75	< 1	< 1	19	44	73
80	< 1	< 1	14	37	63
85	< 1	< 1	10	30	53
90	< 1	< 1	7	24	45

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	14	53	104	165
45	< 1	14	51	98	154
50	< 1	14	49	93	144
55	< 1	14	47	88	136
60	< 1	14	45	84	129
65	< 1	13	43	80	122
70	< 1	13	41	76	116
75	< 1	12	39	72	110
80	< 1	12	37	69	105
85	< 1	11	36	66	101
90	< 1	11	34	64	97
95	< 1	10	33	61	93
100	< 1	10	32	59	89
105	< 1	9	31	57	86
110	< 1	9	29	55	83
115	< 1	9	28	53	80
120	< 1	8	27	51	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	33	66	105
20	< 1	12	42	80	124
25	< 1	13	44	83	128
30	< 1	13	44	83	128
35	< 1	13	44	83	128
40	< 1	13	44	83	128
45	< 1	10	40	77	120
50	< 1	9	36	71	111
55	< 1	6	31	63	100
60	< 1	3	25	55	89
65	< 1	< 1	20	47	78
70	< 1	< 1	15	39	67
75	< 1	< 1	10	32	56
80	< 1	< 1	7	25	47
85	< 1	< 1	4	20	39
90	< 1	< 1	< 1	15	33