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The one-minute sit-up test scores trunk flexor endurance against age norms of about 41 reps for men and 34 for women in their mid-twenties, declining roughly 0.45 a year. Forty reps at 30 is about 107% of norm. Many organisations have replaced it with the plank, because repeated spinal flexion under load is a questionable loading pattern.
Age-adjusted norm
expected = base - 0.45 x (age - 25)
Score
percentage = reps / expected x 100
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Repeated loaded spinal flexion is associated with disc stress, so plank and dead bug variants are now preferred for trunk endurance testing.
Yes. Knees at 90 degrees with feet held is the standard protocol; straight legs shift work to the hip flexors and inflate counts.