Standard U.S. Military Fitness Requirements For Each Branch 2023
Addition to Must-know Essential U.S. Military Requirements regarding Age Requirements, Citizenship Requirements, Educational and Testing Requirements, The Army, Air Force, Navy, Marine Corps, Coast Guard and Space Force, six branches of the U.S. Armed Forces all have similar but distinct military physical fitness exams and requirements. Additionally, there are other ways to enlist as an officer or enlisted individual. Here is a list of the standard U.S. military fitness requirements for incoming officers and recruits.
Check out these military fitness criteria for each branch if you’re interested in joining the military, a veteran or retiree, or a civilian simply curious about what it takes to pass the fitness exam. Let them serve as motivation for your efforts and a constant reminder of how physically fit our soldiers are.
1. Army Fitness Requirements
If you wish to serve in the United States Army, you need to meet the army physical fitness test requirements used from basic training and throughout a Soldier’s career.
The Army Combat Fitness Test, so-called ACFT, is the Army’s current physical fitness test. It consists of 6 distinctive components representing muscular strength, power, flexibility and coordination. If you meet or exceed each task’s minimum requirements, you will earn points. These constituents include:
1.1. 3 Repetition Maximum Deadlift
You are required to deadlift the maximum weight you can three times.
1.2. Standing Power Throw
You have to throw a 10-pound exercise ball backward and overhead as far as possible.
1.3. Hand- Release Push-Up – Arm Extension
Within 2 minutes, you need to accomplish as many hand-release push-ups as possible.
1.4. Sprint-Drag-Carry
You must complete 50-meter shuttles five times as fast as possible – including: sprint, drag, lateral, carry and sprint.
1.5. Leg Tuck
Without excessive swinging, you need to not only maintain a relatively vertical posture but also move the hips and knees up and down in order to complete as many leg tucks as possible with a bar.
Keep in mind that you mustn’t cross your legs since you trip over if your legs are crossed in combat situations such as jumping off a wall or a helicopter quickly.
1.6. 2-Mile Run
You have to run 2 miles on a flat outdoor course and your performance will be timed
The maximum score a soldier can obtain on the APFT is 300 points. Furthermore, to pass the APFT, you need to score at least 60 points on each event and an overall score of at least 180 points.
Read More >>> U.S. Army Height And Weight Standard Requirements
2. Air Force Fitness Requirements
To become a physically fit Airman, you are required to overcome some exercises which build cardio, core and upper body strength so as to form your stamina for everyday life. Here are the minimum standards for the Air Force’s Basic Training Physical Fitness test that you need to pass to fly, fight and win. Let’s check it out!
2.1. 1-minute Sit-ups
You have to sit up from a supine position without using the arms for leverage to measure how strong your abdominal muscles are.
| Under 30 years old | From 30 to 39 years old | From 40 to 49 years old | From 50 to 59 years old | Over 60 years old | |
| Male’s Sit-ups Minimum | 42 | 39 | 34 | 28 | 22 |
| Female’s Sit-ups Minimum | 38 | 29 | 24 | 20 | 11 |
2.2. 1- minute Push-ups
You must lie facing the floor and, keep your back straight, raise your body by pressing down on your hands.
| Under 30 years old | From 30 to 39 years old | From 40 to 49 years old | From 50 to 59 years old | Over 60 years old | |
| Male’s Push-ups Minimum | 33 | 27 | 21 | 15 | 14 |
| Female’s Push-ups Minimum | 18 | 14 | 11 | 9 | 7 |
2.3. Timed 1.5-mile Run
You have to run 1.5 miles on a flat outdoor course and your performance will be timed.
| Under 30 years old | From 30 to 39 years old | From 40 to 49 years old | From 50 to 59 years old | Over 60 years old | |
| Male’s Run Time | 13m36s | 14m00s | 14m52s | 16m22s | 18m14s |
| Female’s Run Time | 16m22s | 16m57s | 18m14s | 19m43s | 22m28s |
3. Coast Guard Physical Fitness Requirements
As part of its duty to defend both domestic and foreign seas, the Coast Guard responds to tens of thousands of cases and saves thousands of lives annually. Therefore, you must be physically fit on land and in water in order to train like a Coastie.
Here are the minimum Coast Guard physical fitness requirements by gender:
3.1. 1-minute Push-ups
- Male: 29
- Female: 15
3.2. 1- minute Curl-ups or Sit-ups
- Male: 38
- Female: 32
3.3. 1-minute 1.5-Mile Run
- Male: 12m51s
- Female: 15m26s
3.4. Swim Circuit
You need to complete your swim circuit by jumping off a 1.5-meter platform into a pool, swimming 100 meters unassisted.
4. Marine Corps Fitness Requirements
To find out who has the stamina and determination to serve in the U.S. Marine Corps, USMC requires their service members pass the Marine Corps Physical Fitness Test
Minimum Standard Marines’ Physical Fitness Requirements
4.1. Pull-ups or Push-ups
Pull-up is an upper body strength exercise. With your palms facing outward and your body completely extended, you hang onto a pullup bar to begin a pullup. Then you lift yourself till your chin is over the bar. In contrast to chinups, pull ups are different. When performing a chin up, your palms and hands should be facing you.
| 17 – 20 years old | 21-25
years old |
26-30
years old |
31-35
years old |
36-40
years old |
41-45
years old |
46-50
years old |
Over 51 years old | |
| Men’s Pull-ups Minimum | 4 | 5 | 5 | 5 | 5 | 5 | 4 | 3 |
| Women’s Pull-ups Minimum | 1 | 3 | 4 | 3 | 3 | 2 | 2 | 2 |
To conduct a push-up you need to lay face-down on the ground in the prone position. Do not separate your feet. Use your arms to elevate yourself while keeping your weight on your chest.
| 17 – 20 years old | 21-25
years old |
26-30
years old |
31-35
years old |
36-40
years old |
41-45
years old |
46-50
years old |
Over 51 years old | |
| Men’s Push-ups Minimum | 42 | 40 | 39 | 36 | 34 | 30 | 25 | 20 |
| Women’s Push-up Minimum | 19 | 18 | 18 | 16 | 14 | 12 | 11 | 10 |
4.2. Timed Crunches or Plank
| 17 – 20 years old | 21-25
years old |
26-30
years old |
31-35
years old |
36-40
years old |
41-45
years old |
46-50
years old |
Over 51 years old | |
| Men’s Crunch Minimum | 70 | 70 | 70 | 70 | 70 | 65 | 50 | 40 |
| Women’s Crunch Minimum | 50 | 55 | 60 | 60 | 60 | 55 | 50 | 40 |
Marines are now permitted to perform the plank stance in place of crunches as of January 1, 2020. To ace the test, practice holding a plank position for about 4 minutes 20 seconds. To plank correctly you need to
- Create a broad, stable base, spread your fingers widely.
- Position your shoulders over your hands, and your heels above your toes.
- maintain a straight line with your body from your head down to your heels, m
- Hold your core tight and watch your back and stomach for signs of sagging.
Take note: By 2022, the minimum hold duration required to pass the exercise will be 1 minutes and 10 seconds, while the maximum hold time required to pass will be 3 minutes and 45 seconds.
4.3. Timed 3-mile Run
- Men: 3-mile run in 28 minutes or less.
- Women: 3-mile run in 31 minutes or less.
The Marines’ fitness test is presumably the most challenging. Push-ups can be substituted for pull-ups, although doing so will only result in a score of 70% of the possible. For instance, a new Marine will receive 100 points if they do the maximum number of pull-ups (23). Only 70 points are awarded if the Marine completes all 87 push-ups. The USMC PFT has a maximum score of 300.
5. Navy Fitness Requirements
As far as you know, to ensure the fleet stays mission-ready, sailors must maintain physical excellent fitness. More specifically, the Navy Physical Readiness Test— so-called PRT—is a fitness assessment which is given to both recruits during boot camp and Navy sailors including active duty and reservists.
To graduate from boot camp and become a sailor, recruits must pass the test in order to graduate from boot camp and become sailors. Meanwhile, Navy members are tested twice each year.
The Navy Readiness Test encompasses some exercise assessments which must be completed properly and within a time limit. It should be noted that some exercise assessments are measured based on the recruit’s or sailor’s gender, whereas, the others are only based on age.
Since 2020, the Navy Physical Readiness Test has undergone several changes which help to improve the sailors’ physical performance and minimize their risk of injury. More specifically, Sailors will perform a forearm plank instead of “curl-ups,” which is similar to sit-ups. The push-ups are cadence push-ups now. Additionally, a 2-kilometer row has been added as an optional cardio event.
Navy Physical Readiness Test includes:
5.1. Two – minute Push-ups
On a level, flat surface, push-ups are executed while wearing shoes. The toes and hands should support the body in a straight line. The participant lowers their body for two minutes, bending their arms at least 90 degrees. Only push-ups that are executed successfully are recorded. The minimum requirements are:
| Ages | Minimum 2-minute push-ups requirements for Males | Minimum 2-minute push-ups requirements for Females |
| 17 – 19 | 46 push-ups | 20 push-ups |
| 20-24 | 42 push-ups | 17 push-ups |
| 25-29 | 38 push-ups | 15 push-ups |
| 30 – 34 | 35 push-ups | 13 push-ups |
| 35 – 39 | 33 push-ups | 11 push-ups |
| 40 – 44 | 29 push-ups | 9 push-ups |
| 45 – 49 | 25 push-ups | 7 push-ups |
| 50 – 54 | 23 push-ups | 5 push-ups |
| 55 – 59 | 12 push-ups | 3 push-ups |
| 60 – 64 | 10 push-ups | 3 push-ups |
| 65 + | 6 push-ups | 2 push-ups |
5.2. Forearm plank for maximum time
The “curl-up” or modified sit-up that was formerly necessary has been replaced with the plank in the Navy. The forearm plank is a better test of core strength and abdominal muscular endurance, according to Navy advice, which also noted that the traditional curl-up had physical disadvantages.
Read More >>> The U.S. Navy Height And Weight Standards
5.3. Cardio-respiratory fitness
A 1.5-mile run/walk is the Navy standard for a cardiac event. It must be carried out on a level, stable surface, like a track. The recruit or sailor attempts to cover the 1.5 miles as rapidly as possible by running, walking, or combining running and walking.
Swimming 500 yards or 450 meters in the quickest time possible typically constitutes an event. Only a regular 25 or 50 yard/meter swimming pool is allowed for the swim test.
As an alternative, recruits and soldiers can take part in cardiac tests like a 500-yard swim, 12 minutes of stationary cycling, or 12 minutes of elliptical training.
Take note: In the Navy Physical Readiness Test, sailors on active duty have the option of swimming 500 yards (450 meters) or running 1.5 miles. Swimming is not permitted until you have completed your basic training or officer training program if you are enrolled in boot camp, the Naval Academy, or any Navy ROTC program.
The maximum run times are:
| Ages | Minimum 1,5-mile run requirements for Males | Minimum 1,5-mile run requirements for Females |
| 17 – 19 | 12m15s | 14m45s |
| 20-24 | 13m15s | 15m15s |
| 25-29 | 13m45s | 15m45s |
| 30 – 34 | 14m15s | 16m15s |
| 35 – 39 | 14m45s | 16m38s |
| 40 – 44 | 15m15s | 17 mins |
| 45 – 49 | 15m45s | 17m08s |
| 50 – 54 | 16m15s | 17m15s |
| 55 – 59 | 16m51s | 18m18s |
| 60 – 64 | 18m20s | 19m25s |
| 65 + | 19m47s | 20m31s |
Each of the three fitness competitions receives a score based on a range of completed reps and timings deemed to be Satisfactory, Good, Excellent, or Outstanding. The sum of the scores received for each event is then used to get the final PRT score. The following criteria must be met to pass:
- Recruits: A good score, on average, is sixty (Low)
- Average score for active and reserve sailors is 50, which is regarded as satisfactory (Medium)
6. Space Force Fitness Requirements
To date, the U.S. Air Force’s physical fitness standards, which consist of sit-ups, push-ups, and a 1.5-mile run, are being followed by Guardians in the Space Force. The Space Force will eventually create its own method of evaluating physical fitness.