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Testing Muscular Endurance
You can measure your muscular endurance by using a one minute press-up
test and a one minute sit-up test. To do this, simply record the
number of press-ups you can do in one minute, then record the number
of sit-ups you can do in one minute.
This testing should be carried
out periodically at regular intervals to test on progress within
your fitness regime. As with all fitness testing, it is important
that you repeat the tests under similar circumstances, for example
at the same time of day, and following the same level of background
activity. This will reduce the impact of extraneous variables and ensure your set of test results can be meaningfully compared.
Plan your muscular endurance testing carefully, so the conditions for each session replicate those of other sessions. |
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Advantages and Disadvantages of the Muscular Endurance Test
We recommend you do two different tests for this because alone,
each exercise is only working on one specific area of the body.
Individually these tests will only give you muscular endurance results
for a specific area, but together they will give you a better overview
of your fitness level. The tables below give an indication of the
results you might expect for these tests. Although the results are
based on tests on men, they will also give a reasonable indication
of the performance women might expect to achieve. They are only
guidelines, and the main thing is that you establish your baseline
fitness level, and then improve it.
One Minute Push Up Test (Men)
| Age: |
17-19 |
20-29 |
30-39 |
40-49 |
50-59 |
60-65 |
| Excellent |
>56 |
>47 |
>41 |
>34 |
>31 |
>30 |
| Good |
47-56 |
39-47 |
34-41 |
28-34 |
25-31 |
24-30 |
| Above average |
35-46 |
30-39 |
25-33 |
21-28 |
18-24 |
17-23 |
| Average |
19-34 |
17-29 |
13-24 |
11-20 |
9-17 |
6-16 |
| Below average |
11-18 |
10-16 |
8-12 |
6-10 |
5-8 |
3-5 |
| Poor |
4-10 |
4-9 |
2-7 |
1-5 |
1-4 |
1-2 |
| Very poor |
<4 |
<4 |
<2 |
0 |
0 |
0 |
One Minute Sit Up Test (Men)
| Age: |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
| Excellent |
>49 |
>45 |
>41 |
>35 |
>31 |
>28 |
| Good |
44-49 |
40-45 |
35-41 |
29-35 |
25-31 |
22-28 |
| Above average |
39-43 |
35-39 |
30-34 |
25-28 |
21-24 |
19-21 |
| Average |
35-38 |
31-34 |
27-29 |
22-24 |
17-20 |
15-18 |
| Below average |
31-34 |
29-30 |
23-26 |
18-21 |
13-16 |
11-14 |
| Poor |
25-30 |
22-28 |
17-22 |
13-17 |
9-12 |
7-10 |
| Very poor |
<25 |
<22 |
<17 |
<9 |
<9 |
<7 |
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