Marco Crisciotti Let's find out how many sit-ups you need to do in a minute to pass the FBI test. Requirements, training techniques and curiosities to test yourself as a real federal agent.
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If you think sit-ups are just another gym exercise routine, think again. The FBI, one of the world’s best investigative agencies, requires its candidates to pass a rigorous Physical Fitness Test (PFT). Not only does this test assess muscular endurance, but also willpower and discipline. One of the most difficult exercises? Sit-ups. But how many do you need to complete in a minute to avoid failure?
The FBI Physical Fitness Test is the most feared part of the new agent hiring process. Aside from background screening and psychological testing, applicants are also required to demonstrate themselves as being in the top physical shape. The test consists of four exercises:
- Sit-ups: up to a maximum in one minute.
- Sprint: 328-yard sprint time.
- Push-ups: as many as possible with no time requirement.
- Endurance run: 1.5-mile run for time.
- Pull-ups: only for Tactical Recruitment Program (TRP) candidates.
The sit-up test: accuracy and stamina
The FBI sit-up is more stringent than regular gym sit-ups. The applicants must lie down with shoulder blades on the ground, arms crossed over the chest with fingers on shoulders. Knees should be bent at 90 degrees, and a partner must hold their feet on the ground firmly. The goal is to lift the top part of the body up to where the elbows touch the center of the thighs and return to the original position. Hips are not allowed to be removed from the floor, and failure to stop even for a brief moment automatically fails you.
How many sit-ups must you complete in order to pass?
Candidates need to have at least a point, which is equal to:
- 38 sit-ups for men
- 35 sit-ups for women
Below this score, failure is automatic. Furthermore, less than 32 sit-ups for men or 30 for women results in a two-point deduction from the final score. Candidates must score at least 12 points in total on all exercises in order to pass the entire PFT.
For a perfect score of 10 points in the sit-up test, you’ll need to complete at least 57 sit-ups in one minute—more than one sit-up per second. Achieving this requires significant core strength and precise control over rhythm and breathing.
How does the fbi compare to other agencies?
Notably, the FBI has higher standards than other agencies in the United States. While the CIA only demands 27 sit-ups in a minute, the Department of Homeland Security also demands 32. This demonstrates the high physical requirements of the FBI to prepare agents for intensive situations at all times.
How to train for the test
Passeivating the FBI’s sit-up exam isn’t an issue of raw power—it calls for intelligent conditioning. One source suggests that tripling your immediate number of sit-ups and repeating it for 10 days should do the trick. The purpose is to shoot sets of 20-25 sit-ups as frequently as each 30-second interval, little by little strengthening endurance.
But that is only half of core strength. Lower back strengthening must be done in order to prevent injury and increase performance. Stretching the hip flexors, thighs, and lower back along with plank exercises can enhance stability and flexibility and enable easier access to peak performance.
A record to beat
Love extreme challenges? The Guinness World Record for most sit-ups completed in one minute is 71, achieved by Indian fitness trainer Tejinder Singh on September 4, 2023. This record indicates the unbelievable potential of human endurance and discipline.
Here’s an informative video on the FBI Physical Fitness Test (PFT) Protocol:
