Below is the table of standards. If you are 14-years-old and female, the standard is to be able to complete a mile in 10 minutes and 9 seconds and complete 18 curl-ups, 7 sit-ups, or reach 10 inches on average in a sit-and-reach.
Thirteen-year-old males are expected to perform three pullups. Fourteen-year-olds are expected to perform 2 more reps for a total of 5 reps for meeting the 50th percentile. Fifteen-year-olds are expected to complete 6 reps; while 16-year-olds typically do 7 reps, and 18-year-olds do 8 reps.
You should be doing at least 100 push-ups a day. 4 sets of 25 is probably a good starting point for you. You should probably do 50 crunches in the morning after breakfast, you should probably do about 60 squats a day for your first two weeks, then increase by 20 every weeks after.
In addition to looking great, doing push-ups and sit-ups daily will strengthen your muscles, improve your posture, core and upper body strength, burn calories and more.
If you focus more on arms muscles then it might be difficult for you to do push-ups. Push-up is a full-body exercise and to do that your arms, core, and legs muscles have to be strong. If any of these muscles are weak it might be difficult for you to do push-ups.
A sit-up is actually the least effective abs exercise you can do. Doing 100 sit-ups a day will not change your body in the slightest.
An average person should be able to do about 20-30 sit-ups per minute. A fit individual can do closer to 50-60 per minute.
One reason is that sit-ups are hard on your back - they push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back.
Physical activity guidelines for teens recommend that they get 1 hour or more of moderate to strong physical activity daily. In addition: Most of the physical activity should be aerobic, where they use large muscles and continue for a period of time. Examples of aerobic activity are running, swimming, and dancing.
Experts recommend that teens do 60 minutes or more of physical activity every day. Most of that should be moderate to vigorous aerobic activity. Aerobic activity is anything that gets your heart going — like biking, dancing, or running. Then take a few minutes for some strength training.
Children ages 3 through 5 years need to be active throughout the day. Children and adolescents ages 6 through 17 need to be active for 60 minutes every day. This may sound like a lot, but don't worry! Children may already be meeting the recommended physical activity levels.
Boys nine to 12 should be able to do one pull-up; 13- to 14-year-olds, two pull-ups; 15 to 17, four pull-ups. GIRLS' FLEXED-ARM HANG -- Using an overhand grip, the girl must hang with elbows flexed and chin above the bar. Legs must be straight and feet clear of the floor.
Overall, strength training is safe for teens. The rate of injuries is low, with the most common injuries related to inadequate supervision or instruction, using improper technique, or trying to lift too much weight.
As they point out, at the beginning, even doing 100 sit-ups was pretty difficult, even for a pair of fit and healthy guys. Even in the time-lapse videos (they do, in fact, show you every one of the month's 3000 sit-ups), you can see the difference in form.
But while sit-ups may help you achieve six-pack abs, they won't do much in terms of strengthening the other muscles in your core. Sit-ups definitely have their place in a core workout. But if you prefer sit-ups over planks, plan to strengthen other important core muscles by doing complimentary exercises.
Q: Will sit ups reduce your abdominal fat? A: No. Sit ups are great for tightening your core. They strengthen and tone your rectus abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles.
However, your entire body is not developed by them. You'll have better alternatives that can strengthen your entire body in place. Crunches are fantastic and safe, but you shouldn't overdo them by making yourself do 500 of them every day.
You can do push-ups every day if you're doing a modest amount of them. White defines that as 10 to 20 push-ups if your max is 25 reps, 2 sets of 10 to 20 if your max is between 25 and 50 reps, and 2 to 3 sets of 10 to 20 if your max is above 50 push-ups.
Most bodybuilders do not use push-ups to develop these muscles, as they can do so many; it is more of an endurance workout than a muscle building workout. True muscle building workouts involved sets with a very maximum of 12 reps, and it's usually less than 8 reps.
This can often be the result of improper instruction and technique, inadequate upper body pushing strength and control, but more commonly the main culprit is a lack of sufficient core strength.