Achieve Exceptional Core Endurance: Mastering Sit-Ups After Age 55

An expert reveals the ideal sit-up benchmark for older adults to aim for.

Including sit-ups in your fitness routine can significantly enhance core endurance. This exercise involves controlled, repetitive movements that engage the abdominal muscles through full-range spinal flexion. Regularly performing sit-ups strengthens the entire midsection and improves functional stability, crucial for everyday activities as you age. Think of it as excellent conditioning for actions like standing up from a chair, bending, and lifting.

Wondering if your core endurance stands out? An expert shares the number of sit-ups you should aim for after turning 55 to gauge your fitness level.

“For individuals over 55, performance expectations change due to natural declines in muscle mass, recovery capacity, and spinal disc hydration,” notes Karen Ann Canham, CEO and founder of Karen Ann Wellness. With nearly 20 years of experience as a Board-Certified Wellness Coach and Nervous System Specialist, Canham provides valuable insights into maintaining wellness and fitness in later life.

Sit-Up Benchmarks

“For adults over 55, performance expectations shift because muscle mass, recovery capacity, and spinal disc hydration naturally decline with age,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in wellness and corporate leadership

Realistic benchmarks for healthy individuals in the 55 to 65 age bucket include:

• Men: 15 to 25 controlled sit-ups completed in one minute
• Women: 10 to 20 controlled sit-ups completed in one minute

Exceptional core endurance would be as follows:

• Men: 30+ clean, controlled reps
• Women: 25+ clean, controlled reps

Things To Keep in Mind

Quality matters far more than speed. Canham stresses that after 55, it’s less about how many reps you’re able to complete and more about focusing on breathing, spinal control, and moving without pain.

“It’s also important to note that sit-up performance may decline slightly due to: reduced fast-twitch muscle fibers, decreased trunk flexion strength, and lower recovery tolerance. Exceptional at 60 doesn’t look like exceptional at 30—and that’s normal physiology,” Canham notes.

Tips

Keep these tips in mind the next time you complete a round of sit-ups.

• Avoid reps based on momentum.
• Keep your knees bent to avoid hip flexor dominance.
• Stop immediately if you experience sharp pain in the back.
• Emphasize exercises that keep the spine neutral and flexion-based workouts.
• High-rep sit-ups aren’t suitable for everyone—especially those with chronic back pain.

How To Improve Your Sit-Ups

To improve sit-up endurance, it’s key to strengthen the stabilizers. Canham recommends the below exercises.

1. Dead bugs help boost deep core control without placing strain on the spine. Complete 2 to 3 sets of 8 to 10 reps on each side.
2. Bird dogs enhance spinal stability and endurance. Perform 2 sets of 8 reps on each side with 3-second holds.
3. Forearm planks improve anti-extension strength. Complete 2 to 3 sets of 20 to 40 seconds.
4. Glute bridges decrease hip flexor dominance during sit-ups. Perform 2 to 3 sets of 10 to 12 reps.
5. Side planks shield the spine while strengthening the obliques. Complete 2 sets of 15 to 30 seconds per side.

“Sit-ups are a traditional benchmark—but they are not the gold standard for older adults,” Canham says. “They primarily measure trunk flexion endurance, not total core stability.”