Initial Test

Before you begin the 200 Situps Training Program, take a few minutes to prepare:

  • obtain medical advice and clearance from your doctor
  • take an initial situps test.

This initial test gives you a starting point. Your result will help you choose the right level for Week 1 and measure your progress as you work through the program.

AGEUNDER 30 YEARS30 – 39 YEARS40 AND OVER
RANK *
number of situps performed
EXCELLENTover 76over 71over 62
VERY GOOD59 – 7652 – 7147 – 61
GOOD50 – 5846 – 5137 – 46
AVERAGE40 – 4938 – 4525 – 36
POOR0 – 390 – 370 – 24

To take the test, perform as many consecutive situps with good form as you comfortably can. Use a controlled movement, avoid pulling on your neck, and stop when you can no longer maintain proper technique. There is no need to chase a particular number: an accurate starting point will help you follow the program at a level that suits you.

Optional Equipment: MERACH Adjustable Ab Trainer

MERACH adjustable ab trainer exercise machine

Planning a home core-training routine? The MERACH adjustable ab trainer is an optional piece of equipment for dedicated abdominal workouts. For your initial situps test, stick with the standard good-form situps described above so you can accurately track your progress through the program.

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Write down the number of good-form situps you completed. You’ll use this result to select your starting level and compare your progress later. When I first took the test, I managed 60 consecutive situps, but your own starting number is what matters.

Before moving on to Week 1, give yourself time to recover from the test and look over the training schedule. The program calls for three workouts each week, with rest days in between. Monday, Wednesday, and Friday worked well for me, but choose days that fit your routine.

Got your starting number? You’re ready to begin Week 1 of the 200 Situps Training Program. Focus on consistent practice and good technique rather than rushing through the workouts.

* A note about your results: Don’t worry too much about where you fall in the ranking table. These categories are intended as a general guide, not a definitive measure of your fitness. Everyone starts at a different level, and what matters most is your own progress. Use your initial test result as a starting point, then see how much you improve as you work through the six-week program.

Whatever your result, treat it as a starting point rather than a judgment of your fitness. The goal is to build consistency, improve your technique, and see how far you progress over the coming weeks. If you already exceed the highest range in the table, you may want to set a different challenge for yourself.