Air Force Sit-Up Scoring Chart 2026 — By Age & Gender

About the Core Endurance Component

The Core Endurance component is worth up to 15 points (15% of total). Airmen choose one of three exercises: sit-ups (1 minute), cross-leg reverse crunches (2 minutes), or a forearm plank (timed hold). Medical exemptions grant full 15 points.

Minimum to pass: At least 9 points (60% of 15) on this component is required, regardless of overall composite score.

Sit-Ups (1 Minute) — Male

Age Group	Min Reps (9 pts)	Max Reps (15 pts)
< 25	33	58
25–29	30	55
30–34	27	52
35–39	24	49
40–44	22	47
45–49	20	45
50–54	19	44
55–59	18	43
60+	17	42

Sit-Ups (1 Minute) — Female

Age Group	Min Reps (9 pts)	Max Reps (15 pts)
< 25	29	58
25–29	26	54
30–34	22	50
35–39	18	46
40–44	15	43
45–49	12	40
50–54	10	37
55–59	8	34
60+	6	31

Cross-Leg Reverse Crunches (2 Minutes) — Male

Lie on your back, legs elevated 90°, cross ankles. Raise hips off the ground and lower under control. Each rep = 1 count.

Age Group	Min Reps (9 pts)	Max Reps (15 pts)
< 25	40	75
25–29	35	70
30–34	31	63
35–39	28	57
40–44	24	52
45–49	20	45
50–54	17	40
55–59	15	37
60+	13	33

Cross-Leg Reverse Crunches (2 Minutes) — Female

Age Group	Min Reps (9 pts)	Max Reps (15 pts)
< 25	36	70
25–29	31	65
30–34	27	58
35–39	23	53
40–44	20	47
45–49	16	41
50–54	13	36
55–59	11	32
60+	9	28

Tips to Improve Your Sit-Up Count

Hip Flexor Strength

Sit-ups heavily engage the hip flexors. Add hip flexor exercises (leg raises, flutter kicks) to your training.

Anchor Your Feet

On test day your feet will be held. Practice anchored to simulate real test conditions and maximize rep count.

Tempo Control

Find a rhythm — rushing causes fatigue spikes. Aim for steady, controlled reps at ~1 rep per second.

Core Circuit

Add 3 sets of 20 bicycle crunches and 15 leg raises after your main workout, 4× per week.