If your New Year’s resolution involved “getting fitter” — or just making it up the stairs without wheezing — it might be time to see how your core’s holding up. Because according to one fitness expert, the humble sit-up could reveal a lot more about your health than you think.
While most of us associate sit-ups with PE lessons or the painful pursuit of a six-pack, experts say they’re actually one of the simplest ways to measure core stability — a muscle group that quietly does the heavy lifting for your day-to-day movements.
British Army veteran turned physiotherapist Nell Mead explained that core strength isn’t just about looks, telling the Daily Mail: “Your core doesn’t function in isolation. It works as an integrated system to stabilize your entire body during real-world movements.”
In other words, even if you’ve retired your gym membership and swapped leg day for loading the dishwasher, keeping that midsection strong can make a real difference — from balance and posture to reducing the risk of falls and back pain.
The Sit-Up Standard, By Age
Physiologist Nico Schwandt of Stone London gyms — who specialises in pain management and chronic conditions — spoke to The Telegraph about what a “good” number of crunches looks like at each stage of adulthood.
His advice? Forget about chasing impossible numbers; focus on achievable, age-appropriate benchmarks instead.
According to Schwandt:
- People in their 30s should aim for 40 crunches, at least two or three times per week.
- In your 40s? 30 crunches is a solid target.
- By your 50s, it’s 20.
- For those aged 60 to 69, around 10 crunches will do.
- And anyone 70 or older can aim for five — yes, five is absolutely fine.
Schwandt was keen to point out these are “markers to aim for”, not hard rules or tests to fail. Technique and gradual improvement matter far more than speed or volume.
He added: “All functional movements (standing, sitting, carrying, walking) require core strength to maintain stability and prevent you falling over. Working core strength also reduces injury risk (especially in the lower back) as it strengthens the muscles and tissues in the spine region.”
And if you’re already feeling discouraged by those numbers, Schwandt says not to compare yourself to others: “Remember Mike Tyson is 59 and can probably perform more crunches than most people at 29.”
How To Do Sit-Ups Properly
Crunches might seem simple — but done wrong, they’re more neck strain than ab gain.
Josh Silverman, head of education at Third Space gym, explained what most people miss. He said: “Crunches are one of the most commonly performed abdominal exercises, but also one of the most misunderstood.
The goal is not to sit up, but to create controlled spinal flexion, shortening the distance between the rib cage and pelvis without the hips taking over.”
Silverman recommends:
- Lying flat with your knees bent and feet lightly anchored (if at all).
- Keeping your lower back in contact with the floor.
- Slowly lifting your shoulder blades as if peeling your spine off the mat — and exhaling as you crunch.
It’s not about racing through reps. Schwandt advises that you should push until “the last few crunches become very challenging.” If you finish your set and feel like you could’ve done four or more, you haven’t gone hard enough.
For anyone struggling to do a single crunch, there are alternatives. Try assisted crunches, where your elbows provide support, or standing crunches, where you tense your core while upright. It’s about progress, not perfection.
Why Core Strength Really Matters
Your core isn’t just a vanity project — it’s your body’s control centre. From walking the dog and carrying the shopping to navigating icy pavements, those midsection muscles are what keep you upright and injury-free.
And while you don’t need to train like a bodybuilder to stay healthy, keeping your core active a few times a week can generally improve your strength, balance and long-term mobility – and reduce the risk of injury.
So, whether you’re smashing 40 crunches before breakfast or tentatively starting with five, the message is simple: consistency beats intensity. Strengthen your centre, and the rest of your body will thank you.
Featured image credit: SportManual
