How to do the Weighted Sit-up
Lie on your back with your knees bent and feet flat or anchored.
Hold a plate or dumbbell against your chest.
Sit all the way up by contracting your abs, without jerking.
Lower slowly until your shoulders touch the floor.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Sit-up doesn’t suit your gym or your joints.
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