The average Reps for sit ups various person to person. There are soo many factors that come in such as workout goals, age, level of strength, endurance, gender and more. Below, all the factors will be considered in a chart form.
Sit up is a bodyweight exercise for the abdominal which require lifting the torso while lying on the back. It’s best to know which muscle is being targeted, which are:
- Rectus Abdominis
- Internal and External Obliques
- Rectus Femoris
So what is the Average reps for Sit ups is?
The Average Sit ups rep for Men is 20-50 reps.
The Average Sit ups rep for Women is 10-40 reps.
Average Sit ups Category Chart Men
|Beginner||3 – 8 Reps|
|Intermediate||9 – 40 Reps|
|Advanced||41 – 90 Reps|
|Elite||91 – 140 Reps|
Average Sit ups Category Chart Women
|Beginner||1 – 5 Reps|
|Intermediate||6 – 30 Reps|
|Advanced||31 – 80 Reps|
|Elite||81 – 120 Reps|
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- Must Read:- What is the Average Reps for Sit ups?
How many Sits ups should I do a day?
After Performing sit ups every day for some time, you need to know how many pull ups you should perform a day. The answer varies from person to person as we all have different levels of pull up fitness.
If you’re new(Beginner) to sit ups then you should do 1-5 pull ups every day for 3 sets. So, it’s 3-15 sits ups in total.
If you’re doing sit ups for some time (Intermediate) then you should do 10-35 sit ups every day for 3 sets. So, it’s 30-105 sit ups in total.
If you’re doing sit ups regularly (advanced) then you should do 40-75 sit ups every day for 3 sets. So, it’s 120-225 sit ups in total.
If you’re a pro(elite) at sit ups then you should be doing 80-125 sit ups every day for 3 sets, So it’s 240-375 sit ups in total.
Benefits of Sit Ups
Most of the exercises require core strength. By doing sit ups you will be strengthening and toning your core and this will lead to less back and core injury in future. If you want a good strong core then sit ups are the exercise that will help you achieve that.
Better balance and stability
Performing sit ups will help increase your balance and stability. With sit ups, your pelvis, lower back and hip muscles work together with abdominal muscles to increase your balance. This is can be very beneficial as you’re less likely to get injured in the future and will have a better balance.
Improved muscle mass
According to a 2016 study, shows that sits help increase the muscle mass in abdominal and hips muscles. If you’re planning to build muscle mass on your abs and lower back then adding sit ups to your workout would be beneficial.
Sit ups help with flexibility as it works on hips and back muscle. This increases mobility and relieves tightness and tension. Furthermore, this leas to reduce stress, increase concentration and boost energy levels.
Sit ups help improve the posture as your core gets stronger your hips, spine and shoulders are easily aligned and that helps with posture.
How to do more reps for sit ups?
The form is very important, you need to ensure you performing sit ups correctly. You can check below how to do sit ups with the correct form. Some tips are to avoid pulling your neck or crunching too high.
Create workout plan
In order to do more reps for sit ups, you need to track how many sit ups can do and add them to your workout plan or create one. It’s best to do sits ups every other day so take one day’s break for recovery (such as Monday, Wednesday, and Friday).
- Warm up with 5 minutes slow jog.
- Exercise (lunges)
- Exercise (Pull ups)
- Exercise (Sit ups) – Choose your Target (20 reps) and perform the sit ups for 3 sets with 30 seconds break between each sets.
- Exercise (Deadlifts)
- End your workout with slow prone back extension to release tension from the core.
Adding resistance will make your sit ups harder but more effective. Best way to do it is by using an incline sit-up bench. This will add intensity to sit ups and help gain core strength a lot quicker.
In order to perform more sit ups reps then you make sure your overall core strength is stronger and increasing endurance. The best way to do this by performing different abdominal exercises as it will help build good core strength and stability.
Some of the exercises you can perform are:
- Captain’s chair
- Plank hold
- Leg raises
Get Enough Rest and Recovery
After performing a number of abdominal exercises you need to ensure that you let one day for your muscle to recover. This is because your ab muscles will be fatigued, in order for it to get stronger and increase in endurance, so make sure to rest.
How to do a sit up with the correct form?
STEP 1 – Lie on your back with a slight bend to your knees. Arms bent to the elbows and hands touching your head by the ears.
STEP 2 – Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears.
Engage your core and lift your upper body so your right elbow touches your left knee.
STEP 3 – Return to the start position then lift your upper body so your left elbow touches your right knee. This is the starting position.
STEP 4 – Return to the start position.
Sit ups vs Crunches
Sit ups and crunches are both abdominal exercises. If you want to increase your core strength then it’s recommended to add both of the exercises to your workout. The main difference is the range of motion.
With sit ups, there is more range of motion as you have to move all the up to your knees. Compared to Crunches its less range of motion. There is more muscle activated with sit ups compared to crunches.