The APFT sit-up event is one component of the United States Army Physical Fitness Test (APFT); it measures a soldier’s physical strength and endurance.
The Army uses the APFT to measure the physical fitness of its soldiers; the Army ACFT has since replaced it.
- The APFT sit-up event tests the endurance of a soldier’s abdominal and hip flexor muscles, which are essential for core strength and stability.
- The Army requires soldiers to complete as many sit-ups as possible within a set time limit, usually 2 minutes.
APFT Sit-Up Standards and Scoring
The APFT scores on a scale from 0 to 100, with a minimum of 60 points required in each event to pass for active-duty soldiers.
The minimum score required to pass the sit-up event in the APFT depends on the age and gender of the soldier.
- The maximum score you get in the sit-up event is 100 points
- The minimum score required to pass the APFT sit-up event is 60 points
Below is a table showing the number of sit-ups required to get a minimum of 60 points and a maximum of 100 points for male and female soldiers
|Age Group||Sit-ups Required |
for 60 Points
|Sit-ups Required |
for 100 Points
APFT Sit-up Instructions
- Position: Start by lying on your back with knees bent at 90-degree angles and feet 12 inches apart.
- You must interlock your fingers behind your head, and another person may hold your ankles.
- Execution: Raise your upper body to or beyond the vertical position (base of the neck above the base of the spine), then lower until shoulder blades touch the ground. Repeat.
- Time Limit: You have two minutes to perform as many correct sit-ups as possible.
- Form Requirements: Incorrectly performed sit-ups will not be counted.
- This includes failing to reach the vertical position or using improper techniques like arching the back or raising the buttocks off the ground.
- APFT sit-up scoring is based on the number of correctly executed sit-ups performed within two minutes.
- Scores are categorized into points ranging from 0 to 100.
- 100 points: Performing the maximum number of sit-ups required for your age and gender group
- 60 points: Meeting the minimum required sit-ups for your age and gender group
- Below 60 points: Failing to meet the minimum requirements; scoring decreases with fewer sit-ups performed.
- 0 points: Failing to perform any sit-ups correctly.
Failure and Retesting
- Failure: If you perform the first two sit-ups incorrectly, the scorer tells you to stop and explains the deficiencies, and you are sent to the end of the line for retesting.
- Retesting Rules: No restarts are allowed after the first ten sit-ups have been performed and counted. Any incorrectly performed sit-ups afterward will not be counted.
APFT Sit-up Repetition Guidelines
- Scorer: The score announces the number of sit-ups correctly performed.
- Incorrect Repetitions: A repetition will not count if you fail to follow the correct form (e.g., reaching the vertical position, keeping fingers interlocked behind the head, not arching or bowing the back, keeping buttocks on the ground, and maintaining knees at a 90-degree angle).
- Repetition Count: If repetition does not count, the scorer will repeat the number of the last correctly performed sit-ups.
Rest Position and Termination Rules
- Authorized Rest Position: The up position is the only permissible rest position.
- Resting in the Incorrect Position: The scorer will terminate the APFT Sit-Up event if you stop and rest in the down or start position.
- Continuous Effort: The event will not be terminated as long as you continuously try to sit up.
- Unauthorized Assistance: You may not use your hands or other means to pull or push yourself into the rest position or to hold yourself there. If you do, the event will be terminated.
Male & Female APFT Sit-up Score Sheet
The following is the comprehensive APFT sit-up scoring sheet for both male and female soldiers.
Max Your Score in the Army APFT Sit-Up
To max out and perform well in the APFT Sit-up event, do the following:
- Ensure that you have a solid technique nailed down tight.
- Make sure that you complete full sit-ups.
- Reach as far back with your shoulder blades as possible at the beginning of each repetition.
- Touch elbows with knees at the apex point of each one-up cycle.
- Maintaining an even pace matters greatly.
- It might be tempting to push yourself from day one. Doing so won’t do much good overall.
- Instead, implement a measured tempo.
- This enables good form without tiring out prematurely.
- Exhaling deeply is vital for high scores.
- Ensure that inhaling involves deep lungfuls when moving back into the rest position.
Strengthening Core Muscles:
- Consistent training is key.
- Embracing exercises that target areas like the abs will help considerably towards better results.
- In the military, fitness assessment is vital.
- It measures one’s preparedness for various activities.
- The Army Physical Fitness Test (APFT) is one such assessment. One component is the sit-up event.
- The sit-ups evaluate strength and endurance in the abdominals.
- These are necessary for tasks like lifting heavy equipment.
- Regular sit-ups offer health benefits as well.
- Toning the abdominal muscles and lower back muscles has advantages.
- It reduces the chances of back-related injuries through good posture.
- It also improves stability and balance.
- Proper form is also essential for efficient sit-ups.
- It will positively impact both APFT results and individual well-being.
- It helps increase muscle endurance over time.
- To achieve this feat, you must keep perfect spine alignment.
- You must also work out all muscle groups during reps consecutively.
- Regular sit-up training can guarantee higher APFT scores.
- This leads to increased muscle endurance. It also brings the bonus of toned six-pack abs.
- The time is now! Get started. Enjoy great fitness, perfect posture, balance, and overall well-being.