Sit-Up Progression: Under 40 Reps
The under-40 sit-up bracket is the starting tier of the NSW calisthenics progression for candidates whose max set is fewer than 40 sit-ups. The guide uses the same progression table for sit-ups and push-ups, so the prescription is 5-6 sets of 10-15 reps, for 50-90 total reps per session.
What This Bracket Means
Fewer than 40 sit-ups is below the PST minimum of 50, so the candidate cannot yet qualify on this event. That is a solvable problem. Sit-up endurance responds well to frequent, moderate volume, and the guide's first bracket delivers exactly that: many short sets that rehearse the movement without grinding the hip flexors and lower back. The technique matters as much as the reps at this stage. The guide describes the sit-up with arms folded across the chest, knees bent, heels about ten inches from the buttocks, and elbows touching the thighs at the top of every rep.
The Daily Workout
Perform 5-6 sets of 10-15 sit-ups, 4-5 days per week, resting 1-2 minutes between sets. Session totals fall between 50 and 90 reps. Keep the pelvis neutral and the lower back pressed toward the floor, which the guide flags as the way to avoid stress on the lumbar spine. Move slowly on the way down, letting the shoulder blades touch the floor each time. Feet may be stabilized, and a partner holding them mimics the PST. Sit-ups pair with push-ups and pull-ups in the same session, and the guide also lists bridges, planks, and bird dogs as supporting core work.
Testing and Moving Up
Test a single max set of strict sit-ups roughly once per week. Count only reps where the elbows reach the thighs and the shoulder blades return to the floor, since those are the reps the PST will count. When the max set reaches 40, shift to the 40-to-60 bracket. If the neck or lower back complains during training, the form has drifted: hands should not pull on the neck, and the back should not arch. Fix that before adding reps, because a painful sit-up habit is harder to unlearn than a low rep count is to raise.
Daily prescription for this bracket
| Sets | Reps per set | Total reps |
|---|---|---|
| 5-6 | 10-15 | 50-90 |
Do not hold your breath. Exhale on the way up on every rep. Most beginners gas out from breath-holding long before the abs actually fail.
Related Terms
The 40-to-60 sit-up bracket covers candidates whose max set lands between 40 and 60 reps, a range that contains the PST minimum of 50. The NSW guide prescribes 4-5 sets of 15-20 reps, for 60-100 total reps per session, the same numbers used for push-ups at this level.
Sit-ups are a core calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In the NSW preparation program, sit-up training follows the same progressive volume model as push-ups — daily targets scale based on the candidate's most recent PST max to maintain consistent overload.
Core exercises in the NSW preparation program target the trunk stabilizers — abdominals, obliques, lower back, and hip muscles — through a progressive rotation of planks, bridges, bird dogs, supermans, and side planks. These exercises build the trunk stability that supports every movement in BUD/S, from running to swimming to log PT.
PST standards define two thresholds for each of the five Physical Screening Test events: a minimum score that qualifies a candidate to enter the Naval Special Warfare pipeline, and a competitive score that reflects the level successful candidates actually arrive with. The gap between the two is the target of the 26-week preparation program.
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