Why Push-ups and Sit-ups Matter More Than You Think

Most guys only train for the 2.4km run. They run every week. They time themselves at the track. But when IPPT day comes, they kena lose points on push-ups or sit-ups.

Then they wonder why their score still not good enough for Silver or Gold.

The push-up station gives you up to 25 points. Sit-ups give you another 25 points. That is 50 points total. Half your whole IPPT score comes from these two stations.

You can run 9 minutes for the 2.4km and still fail to get Gold if your static stations are weak.

A lot of NSFs realise this too late. They skip push-up and sit-up training because they think only the run matters. By the time they figure out what went wrong, the window is already over.

This article covers how to train both stations properly. There are programs inside for every fitness level. Whether you just want to pass or you want to hit Gold and collect the cash, read on.

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IPPT Scoring for Push-ups and Sit-ups

How the points work

IPPT has three stations. Push-ups, sit-ups and the 2.4km run.

Push-ups and sit-ups are worth 25 points each. The run is worth 50 points. Total is 100 points.

You do push-ups first. Then sit-ups. Then the run. Push-ups and sit-ups are each timed for one minute.

The ELISS machine counts your push-up reps. The sit-up machine counts your sit-up reps. Both use sensors. If your form is off, the sensor does not register the rep and you lose the count.

This is why form matters. You can be strong but still score low if you do not know what the machine needs.

You can use the free IPPT Calculator at ipptcalculatorns.com to check your score instantly. Enter your current reps and run time and it tells you your total points and award level right away. No sign-up needed.

Award levels and cash payout

Check Your Exact Push-up Points

Push-up points are awarded on a sliding scale based on your age group. The exact score per rep changes depending on whether you are in age group 1 (below 22), age group 2 (22 to 24), age group 3 (25 to 27) and so on up to age group 7 and above.

For example, in age group 2 (22 to 24 years old), 59 reps gives you the maximum 25 points. Anything from 60 and above also gives 25 points. But a guy in age group 5 (30 to 34) reaches 25 points with fewer reps.

Rather than show a simplified table that may not match your actual age group, the fastest way to get your exact score is to use the calculator. Enter your age group and rep count and it gives you your exact push-up points based on official standards.

As a general guide for males aged 22 to 24:

• 59 reps and above = 25 points (Gold standard for this station)
• Around 50 to 58 reps = Silver range
• Around 35 to 49 reps = Pass range
• Below 35 reps = low points, need more training

These are approximate ranges only. Your age group changes the exact cutoffs. Check ns.sg or use the calculator for your real number.

Check Your Exact Sit-up Points

Sit-up scoring works the same way as push-ups. Points are based on your age group. The exact rep count needed for each point value is different depending on which age group you fall in.

For males aged 22 to 24, 59 reps in one minute gives the maximum 25 points. Guys in older age groups reach the same 25 points with fewer reps.

Use the calculator to find your exact sit-up points. Enter your age group and sit-up rep count and it gives you the number based on official standards.

General guide for males aged 22 to 24:

• 59 reps and above = 25 points (Gold standard for this station)
• Around 50 to 58 reps = Silver range
• Around 35 to 49 reps = Pass range
• Below 35 reps = low points, need more training

These are approximate ranges. Your actual cutoff depends on your age group. Always verify with the official table or the calculator.

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How to Do Push-ups and Sit-ups the Right Way

Push-up form on the ELISS machine

SAF uses the ELISS machine to count push-up reps. It has two handles and a sensor at the top.

The key thing most people do not know: the machine only counts the rep when you straighten your arms fully at the top. If your elbows are slightly bent at the top, no count.

A lot of guys do 70 push-ups but only get 50 counted. The rest were rejected because arms were not locked out. Do not let that happen to you.

Sit-up form

The sit-up machine has hooks for your feet and a sensor pad above you. You must touch the pad with both elbows every single rep.

If only one elbow touches, the rep does not register. Some guys rush through and only one side makes contact. That rep gets wasted.

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Training Programs

Before picking a program, test yourself first. Right now, do max push-ups in one minute and max sit-ups in one minute. Write down both numbers.

Then match yourself to the right program below.

Program A: 6 weeks, aim for Pass

This is for NSFs who can do fewer than 30 reps right now. Train 4 days a week. Always leave at least one rest day between sessions targeting the same muscles. Your muscles grow during rest, not during training.

Program B: 8 weeks, aim for Silver

This is for guys who can currently do 30 to 44 reps. You already have some base strength. Now the goal is to push past your current ceiling and keep going for a full minute without slowing down too much.

Program C: 10 weeks, aim for Gold

This is for guys who can already do 45 to 59 reps and want to push to Gold. For age group 22 to 24, hitting 59 reps on both stations gets you the maximum 25 points per station. That is your target. Train toward 59 solid reps, not just getting tired fast.

Here is the reality. If your training max is 60 reps without a time limit, you will struggle to hit 60 on the actual test because of pressure, fatigue and adrenaline. Your training max needs to be above 70 reps so that 60 on test day feels manageable.

Train harder than the test. Then the test becomes the easier version.

Monthly targets to track your progress

Push-up training methods to reach Gold

• Grease the groove method. Every 2 to 3 hours during the day, do about 40 percent of your max reps. If your max is 50, do 20 reps each time. Never go to failure. Do this 5 days a week. Over weeks your body adapts and your max rep count keeps going up without you ever feeling wiped out from training.
• The 100 push-up program. This is a 10 week structured program where you progressively build to 100 consecutive push-ups. Once 100 is your training baseline, hitting 60 on IPPT day is straightforward.
• Pause push-ups. Hold for 1 second at the bottom and 1 second at the top every rep. Slow and controlled. This builds the explosive strength needed for the push phase when you are tired.
• Decline push-ups with feet on a chair. 3 sets of 15 to 20 reps per session. Hits the upper chest and builds total pressing power.

Sit-up training methods to reach Gold

• Weighted declined sit-ups. Hold a 5kg plate on your chest and do sit-ups on a slightly declined bench. When you train with weight, your bodyweight sit-ups on test day feel much lighter. Your reps per minute will go up.
• 60 rep time trials. Try to complete 60 sit-ups as fast as possible. Time yourself. When you can do 60 reps in under 50 seconds, you are well past the Gold threshold for the actual 1 minute test.
• Resistance band sit-ups. Anchor a resistance band and do sit-ups against the tension. Your core has to work harder each rep. This builds speed and power at the same time.
• Bicycle crunches. 3 sets of 40 reps per side. Works your core from a different angle and builds the endurance you need to hold pace in the last 20 seconds of the sit-up station.

Program D: Already at Gold, just maintain

You already have Gold. The goal now is to keep it without spending too much time on it. Three days a week is enough. Each session takes about 30 minutes.

• Day 1. Push-up session. Do 3 sets at 70 percent of your current max. Then one final max set. Write down your rep count.
• Day 2. Sit-up session. Do 3 sets at 70 percent of your current max. Then one timed 60 second set at full pace.
• Day 3. Full IPPT run-through. Push-ups for 1 minute, rest 5 minutes, then sit-ups for 1 minute. Record the score exactly as if it is a real test.

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Mistakes People Make on Test Day

You can train well for weeks and still underperform on the actual day. Most of the time it is small, avoidable mistakes. Here are the ones that come up most often among Singapore NSFs.

Push-up mistakes

Sit-up mistakes

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What to Eat and How to Rest

The night before your IPPT

• Eat your normal dinner. Rice, chicken or fish, some vegetables. Nothing special needed.
• Avoid very oily food or very spicy food. These can cause stomach discomfort the next morning and affect your sit-up performance.
• Drink enough water through the day. About 2 to 3 litres is a good guide.
• Get at least 7 hours of sleep. Your strength drops noticeably with under 6 hours. Do not stay up late the night before.

Morning of IPPT

• Eat about 1.5 to 2 hours before you report. Not too close to test time or your stomach will feel heavy during sit-ups.
• Keep the meal light. Two slices of bread with peanut butter and a banana works well for most guys.
• Coffee is fine if you normally drink it. If you never drink coffee, do not start on test day. It may make you jittery if you are not used to it.
• Avoid energy drinks unless you already train with them regularly. Unfamiliar stimulants can spike your heart rate and make you anxious before stations.

How to rest and recover between training sessions

• Sleep 7 to 9 hours every night. Most of your muscle repair happens while you sleep. There is no shortcut here.
• Eat enough protein. About 1.6 to 2 grams per kilogram of body weight per day is a good guide. For a 70kg person that is roughly 112 to 140 grams of protein daily. Chicken breast, eggs, tofu, fish and Greek yogurt are easy sources.
• Stretch after every session. Spend 10 minutes on your chest, shoulders, triceps and hip flexors. This keeps you from getting tight and slowing down over time.
• Never train the same muscle two days in a row. Give it at least 24 to 48 hours of rest. Muscles grow during rest, not during the training session itself.
• For soreness after hard sessions, use ice in the first 24 hours. Use heat after that to loosen stiff muscles.

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Simple Ways to Add More Reps

For push-ups

1. Do push-ups throughout your day. Every few hours, do about half your max reps. Stop before you feel tired. This method is called greasing the groove. Your muscles keep adapting without ever being pushed to failure. Over 4 to 6 weeks, your max rep count goes up significantly with almost no soreness.
2. Train your triceps on the side. Your triceps are the main muscle for locking out at the top of a push-up. Weak triceps mean you cannot lock out, and the machine does not count the rep. Do tricep dips and close grip push-ups a few times per week.
3. Try the actual ELISS machine before your test date. The handles are wider and feel different from floor push-ups. Go to your nearest FCC and get a few practice sets in before the real thing. Your body adapts to the specific equipment quickly.
4. Warm up your wrists before every session. Do wrist circles and forearm stretches for 2 minutes. Push-up training puts stress on your wrists. Skipping wrist prep leads to pain that limits your sessions over time.
5. Use slow reps during warm-up. Before going fast, do 5 to 10 very slow reps. This switches on the right muscles so your technique is already dialled in when the timer starts.

For sit-ups

1. Practice timed 1 minute sit-up sets every week. Do not just do random reps. Set a timer for exactly 1 minute and count how many you get. This trains the specific physical and mental demand of the real test. Do this once or twice a week and track the number.
2. Add planks 3 times per week. A stronger core means each sit-up takes less effort. Plank for 30 to 60 seconds per set, 3 sets each session. You will notice the improvement in the second half of the sit-up minute.
3. Stretch your hip flexors every day. This is the most overlooked thing. Tight hip flexors make your lower back arch and ache during sit-ups. Just 2 to 3 minutes of hip flexor stretching every morning makes a visible difference over 2 to 3 weeks.
4. Breathe with every rep. Breathe out when you sit up. Breathe in when you lie back. Holding your breath even for a few reps causes a sharp drop in energy and pace.
5. Track your weekly max every Friday. Write it down in your phone notes. Seeing your number go from 42 to 48 to 54 over 6 weeks keeps you showing up to train consistently.

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What to Do the Week Before Your IPPT

The week before is not for training harder. It is for letting your body recover so you turn up fresh and strong on the day.

Many NSFs make the mistake of pushing hard right up to the day before. They show up tired. Then they wonder why their score is lower than in training.

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NSF vs NSman: What Is Different

NSFs doing full-time service and NSmen who have already ORD have different IPPT situations. Here is what changes between the two.

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Frequently Asked Questions

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