Push-Up / Sit-Up Test Tracker
Ratings are general and may not match specific military or sport standards.
| Date | Type | Reps | Duration | Rating | Notes |
|---|
What is the Push-Up / Sit-Up Test?
The Push-Up / Sit-Up Test is a quick way to track upper body and core endurance over time. By repeating the same test (for example, a 1-minute push-up test), you can see how your strength and stamina improve session after session.
Use this tracker to log each test so you can spot trends, plateaus, and progress.
How the tracker works
- Select whether you are testing Push-Ups or Sit-Ups.
- Choose the test format (for example, 1-minute or max reps).
- Set the test date (today by default) and enter the total repetitions completed.
- Add any notes, such as how you felt or details about form or rest.
- Click Add Result to save the session to your history.
- Use the summary to quickly see your best scores and total sessions.
Typical test structure
- Warm up your shoulders, wrists, hips, and core for a few minutes.
- Start a timer and perform steady, controlled reps.
- Count only reps done with good form (no half reps).
- Stop when the time is up or when you can no longer maintain form.
- Record the number of clean repetitions in the tracker.
Simple rating guide
These general descriptions help you quickly interpret your numbers for most adults. Real standards vary by age, sex, and training level.
Use this table as a rough reference, not an official fitness test standard.
Tips to get the most from the tracker
- Test under similar conditions (time of day, warm-up, surface) for more consistent data.
- Focus on clean form rather than chasing bigger numbers at any cost.
- Use the notes field to record sleep, soreness, or changes in training.
- Look at trends over weeks, not just a single “good” or “bad” workout.
Common mistakes
- Counting partial reps that don’t reach the full range of motion.
- Letting hips sag or rush through reps just to increase the total.
- Changing the test format (for example, switching from 1-minute to 2-minute) and comparing them directly.
- Testing hard every day without enough recovery.
Frequently asked questions
How often should I repeat the test?
Many people test once every 1–2 weeks. Testing too often can add fatigue and make progress harder to see. Choose a schedule that fits your training and stick to it.
Can I compare my results to other people?
You can use general tables, but the most useful comparison is with your own past results. The tracker is designed to help you see your progress over time.
Should I push to absolute failure each time?
Not necessarily. Going to technical failure too often can increase fatigue and injury risk. You can still track progress with sub-max tests done consistently.
Do these tests replace a full fitness assessment?
No. Push-up and sit-up tests measure specific aspects of strength and endurance. They don’t replace medical checks, VO₂ max tests, or professional performance evaluations.
Important safety note
Always warm up before intense testing. If you feel pain, dizziness, or discomfort, stop immediately. This tool is for tracking only and does not provide medical advice. Speak with a qualified professional before starting a new exercise program.