Crunch Test for Women

The crunch test is a safer modification of the sit up test. It is important to test your abdominal strength and improve on the results. Weak abs can lead to lower back pain and poor endurance.

For the best results, we suggest tracking your workout results using a Fitness Log Journal.

Here is how to perform the crunch test for women. 


Printable crunch test norms chart for women and men.

Download crunch test for women (Word format)

Download crunch test for women (Pdf format)

Download Crunch Test Norms Chart (17" by 11") 


1. Lie flat on your back with your knees comfortably bent, arms at your sides with fingers pointing toward feet. The low back should remain on the floor at all times. Curl up with head and shoulders off the floor and slide hands a distance of six inches forward on the floor.

2. Begin the timer, and count the number of correctly performed crunches in one minute. Make sure you exhale with each rep.

3. Look at the chart below to see the norms for women.


RATING 20-29 30-39 40-49 50-59 60+
Excellent >70 >55 >50 >48 >40
Good 37-69 34-54 34-49 23-47 23-39
Average 27-36 21-33 25-33 9-22 13-22
Fair 17-26 12-20 14-24 0-8 3-12
Poor 0-16 0-11 0-13 0 0-2


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