Think you can stomach the FBI’s sit-up test?
The FBI accepts applications from people between 23 and 37 — though veterans may qualify for an age waiver. Besides a background check, applicants must pass a physical fitness test that consists of sit-ups, push-ups, a 300-meter sprint and a 1.5-mile run.
These aren’t the sit-ups you phoned into gym class. Candidates lie on their backs with their shoulder blades touching the floor and arms crossed over their chests. Fingers should be touching shoulders.
A partner holds the person’s feet flat on the floor. Knees are bent at a 90-degree angle.
Applicants raise their upper body until their elbows touch the mid part of their thigh before they return to the starting position. Hips must remain in contact with the ground during the motion.
Everyone gets a minute to complete as many sit-ups as possible — a momentary pause means the test is over.
At least one point must be earned in the sit-up portion of the fitness test.
One point is awarded to women who log 35 sit-ups and men who do 38 — anything less means the applicant has failed the overall test.
Women who complete less than 30 sit-ups and men who do less than 32 lose two points from their total before they’re disqualified.
Applicants must score at least 12 points between the four events.
Logging at least 57 sit-ups can mean 10 points, the most given.
Crunching the numbers, that’s slightly over a second per sit-up.
The Guinness World Record for the most sit-ups in one minute is 71. Fitness trainer Tejinder Singh, 51, of India, achieved the feat on Sept. 4, 2023.
The CIA requires 27 sit-ups in a minute to be an agent, while the Department of Homeland Security wants 32.
If you want to dramatically improve your sit-up count, you need to practice, practice, practice. A former Navy SEAL recommended multiplying the maximum number of sit-ups you can do in a minute by three.
Do this total for 10 consecutive days — aim for 20 to 25 sit-ups per 30-second set.
Besides doing sit-ups, you should strengthen your lower back by adding plank poses to your daily routine and stretch your hip flexors, thighs, lower back and stomach often.
