Decline Sit Up Standards

Measured in kg

Decline Sit Up strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Decline Sit Up standards are based on 12,597 lifts by Strength Level users

Male
Female

Male

Male Decline Sit Up Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	11
Intermediate	37
Advanced	70
Elite	107

How many reps of Decline Sit Up should I be able to do?

How many reps of Decline Sit Up can the average lifter do? The average male lifter can do 37 reps of Decline Sit Up. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	12	44	85	133
55	< 1	12	43	81	126
60	< 1	12	41	78	120
65	< 1	12	40	75	115
70	< 1	12	39	72	110
75	< 1	12	37	69	105
80	< 1	12	36	67	101
85	< 1	11	35	64	97
90	< 1	11	34	62	93
95	< 1	11	33	60	90
100	< 1	10	32	58	87
105	< 1	10	31	56	84
110	< 1	10	30	54	81
115	< 1	10	29	52	78
120	< 1	9	28	50	76
125	< 1	9	27	49	73
130	< 1	9	26	47	71
135	< 1	8	25	46	69
140	< 1	8	24	45	67

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

How many sets and reps of Decline Sit Up should I do?

These are the most popular Decline Sit Up workouts done by male lifters:

3x15 23%

3x10 13%

3x12 5%

3x30 4%

3x20 4%

5x12 3%

3x8 3%

2x15 3%

4x15 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	15	23%	326
2	3	10	13%	192
3	3	12	5%	73
4	3	30	4%	61
5	3	20	4%	60
6	5	12	3%	50
7	3	8	3%	48
8	2	15	3%	42
9	4	15	3%	41
10	4	12	3%	40

Calculate Your Strength Level

Female

Female Decline Sit Up Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	14
Intermediate	44
Advanced	81
Elite	123

How many reps of Decline Sit Up should I be able to do?

How many reps of Decline Sit Up can the average lifter do? The average female lifter can do 44 reps of Decline Sit Up. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

How many sets and reps of Decline Sit Up should I do?

These are the most popular Decline Sit Up workouts done by female lifters:

3x10 22%

3x20 10%

3x15 7%

5x5 5%

4x20 4%

2x20 4%

4x12 4%

3x25 4%

5x20 3%

4x10 3%

3x8 3%

3x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	36
2	3	20	10%	17
3	3	15	7%	12
4	5	5	5%	8
5	4	20	4%	7
5	2	20	4%	7
7	4	12	4%	6
7	3	25	4%	6
9	5	20	3%	5
9	4	10	3%	5
9	3	8	3%	5
9	3	12	3%	5

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Other Languages

Decline Sit Up (EN)
Negativ-Rumpfbeugen (DE)
Levantamiento declinado (ES)
Brzuszki klasyczne na ławce skośnej (PL)
Sit up su Panca declinata (IT)
Abdominal declinado (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	12	44	85	133
55	< 1	12	43	81	126
60	< 1	12	41	78	120
65	< 1	12	40	75	115
70	< 1	12	39	72	110
75	< 1	12	37	69	105
80	< 1	12	36	67	101
85	< 1	11	35	64	97
90	< 1	11	34	62	93
95	< 1	11	33	60	90
100	< 1	10	32	58	87
105	< 1	10	31	56	84
110	< 1	10	30	54	81
115	< 1	10	29	52	78
120	< 1	9	28	50	76
125	< 1	9	27	49	73
130	< 1	9	26	47	71
135	< 1	8	25	46	69
140	< 1	8	24	45	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Rank	Sets	Reps	Percent	Workouts
1	3	15	23%	326
2	3	10	13%	192
3	3	12	5%	73
4	3	30	4%	61
5	3	20	4%	60
6	5	12	3%	50
7	3	8	3%	48
8	2	15	3%	42
9	4	15	3%	41
10	4	12	3%	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	36
2	3	20	10%	17
3	3	15	7%	12
4	5	5	5%	8
5	4	20	4%	7
5	2	20	4%	7
7	4	12	4%	6
7	3	25	4%	6
9	5	20	3%	5
9	4	10	3%	5
9	3	8	3%	5
9	3	12	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	12	44	85	133
55	< 1	12	43	81	126
60	< 1	12	41	78	120
65	< 1	12	40	75	115
70	< 1	12	39	72	110
75	< 1	12	37	69	105
80	< 1	12	36	67	101
85	< 1	11	35	64	97
90	< 1	11	34	62	93
95	< 1	11	33	60	90
100	< 1	10	32	58	87
105	< 1	10	31	56	84
110	< 1	10	30	54	81
115	< 1	10	29	52	78
120	< 1	9	28	50	76
125	< 1	9	27	49	73
130	< 1	9	26	47	71
135	< 1	8	25	46	69
140	< 1	8	24	45	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Rank	Sets	Reps	Percent	Workouts
1	3	15	23%	326
2	3	10	13%	192
3	3	12	5%	73
4	3	30	4%	61
5	3	20	4%	60
6	5	12	3%	50
7	3	8	3%	48
8	2	15	3%	42
9	4	15	3%	41
10	4	12	3%	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	36
2	3	20	10%	17
3	3	15	7%	12
4	5	5	5%	8
5	4	20	4%	7
5	2	20	4%	7
7	4	12	4%	6
7	3	25	4%	6
9	5	20	3%	5
9	4	10	3%	5
9	3	8	3%	5
9	3	12	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	12	44	85	133
55	< 1	12	43	81	126
60	< 1	12	41	78	120
65	< 1	12	40	75	115
70	< 1	12	39	72	110
75	< 1	12	37	69	105
80	< 1	12	36	67	101
85	< 1	11	35	64	97
90	< 1	11	34	62	93
95	< 1	11	33	60	90
100	< 1	10	32	58	87
105	< 1	10	31	56	84
110	< 1	10	30	54	81
115	< 1	10	29	52	78
120	< 1	9	28	50	76
125	< 1	9	27	49	73
130	< 1	9	26	47	71
135	< 1	8	25	46	69
140	< 1	8	24	45	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Rank	Sets	Reps	Percent	Workouts
1	3	15	23%	326
2	3	10	13%	192
3	3	12	5%	73
4	3	30	4%	61
5	3	20	4%	60
6	5	12	3%	50
7	3	8	3%	48
8	2	15	3%	42
9	4	15	3%	41
10	4	12	3%	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	36
2	3	20	10%	17
3	3	15	7%	12
4	5	5	5%	8
5	4	20	4%	7
5	2	20	4%	7
7	4	12	4%	6
7	3	25	4%	6
9	5	20	3%	5
9	4	10	3%	5
9	3	8	3%	5
9	3	12	3%	5