Understanding the Importance of Military Fitness

The bottom line up front is to master your body weight. Anyone interested in joining the military must know that fitness is a key factor in success, not only in entry-level training, but also on active duty, reserves, and in the national guard. Every branch of the military has its own unique physical fitness test, usually tailored to the demands one might see upon assignment to a command. Once you choose what branch recruiter to approach, you will be given a physical assessment to see if you meet the minimum requirements to enter service.

If you want to ensure better odds at success on that first physical evaluation, read the tips below.

Why Physical Fitness is Critical in the Military

Here is a reality check. When you enter service, you are now actively stating you are ready to train for, and possibly go to war. We do not hope for it, but we must be ready. One main component of mission readiness is physical fitness. The better shape you are in, the better you can perform on the job. It does not matter what your occupational specialty or rating is, you will need to be fit, not just for you, but those around you. The performance of your duties will be easier and you will be more effective.

Fitness Requirements Across Different Military Branches

Over the years, the fitness tests within each branch have evolved as more has been learned about the body and how it operates optimally. Below is what you can expect, by branch, to encounter when signing up for the military or if you want to test yourself against military standards. All scores vary based on age and gender. Many of the branches have an alternative form of cardio to choose from that includes exercise options such as swimming, elliptical, stationary bike, and the rowing machine.

Army Combat Fitness Test (ACFT)

• 3 rep max deadlift (lift the maximum weight possible three times using a 60 pound hex bar and standard plates)
• Standing Power Throw (Throw a 10 pound medicine ball backyard and overhead as far as possible)
• Hand-Release Push-Up (Complete as many hand-release push-ups as possible in 2 minutes)
• Sprint-Drag-Carry (Do 5 50-meter shuttles (sprint, drag, lateral, carry, sprint) as fast as possible using 2 40-pound kettlebells, and a 90-pound sled)
• Plank (Hold a plank for as long as possible)
• Two mile run (timed on a flat, outdoor course)

Navy Physical Readiness Test (PRT)

• Push Ups (maximum amount in 2 minutes)
• Planks (hold for as long as possible)
• 1.5 mile run

Air Force Physical Fitness Test

• Sit-Ups (maximum amount in 1 minute)
• Push-Ups (maximum amount in 1 minute)
• 1.5 mile run

Marine Corps Physical Fitness Test (PFT) and Combat Fitness Test (CFT)

        PFT

• Pull-Ups or Push Ups (2 minute time limit)
• Plank (hold for as long as possible)
• 3 mile run

        CFT

• 880 yard sprint
• 30 pound ammunition can lift overhead (as many times as possible)
• 300 yard course including crawling, ammunition resupply, grenade throwing, agility running, and the dragging and carrying of another Marine

Basic Fitness Components Assessed

The military fitness standards have commonalities across the branches. There is a cardiovascular component and a strength component. These vary based on the needs of the mission of a particular armed force. One additional component that is not scored, but definitely important, is the application of mobility and flexibility. 

Cardiovascular Endurance

While serving in the military, there will be long nights and assignments that will challenge you physically. Good cardiovascular endurance will aid in the ease of success. Training for the events you will be tested on is very important. The better shape you can get in prior to entry-level training, the more manageable it will be. Get into a routine as soon as you make the decision to sign up. Progressive longer distance work along with high intensity interval training will get your body ready for the rigors it will be facing. Training both short and longer distances will allow you to build your wind as well as maintain or gain the necessary strength for the other events. Training specificity matters when starting the journey. You must train to the branch you choose. It is easy to get caught up in the fitness influencer world. Stay focused and train to your job.

Muscular Strength and Endurance

In order to complete the entry-level and then semi-annual physical requirements, you must stay strong. No one ever completed a task and wished they were weaker. You can keep your cardio endurance as well as build strength. To do this, you must train them concurrently. Body weight exercises are very important as most of the tests you will be asked to complete include them in some form. In addition, weights may be added for additional strength gains, as well as a solid gym routine. Once you begin to get stronger, then you can begin to work on muscular endurance a bit more, which will transfer over to your bodyweight movements.

Flexibility and Mobility

I cannot emphasize enough how crucial the need for flexibility and mobility are within the physical fitness routine. Warming up the body prior to exercise will prepare the muscles and connective tissues for work. Dynamic mobility warm ups coupled with the use of bands, will get you ready and mobile for training. Once warm, you may conduct a stretching routine to ensure you can exert full range of motion on each movement properly and with less likelihood of injury. The more mobile you are, the stronger and faster you can become. It does not take much time, but it is part of training that is easily skipped. Make yourself disciplined enough to stay flexible and mobile, it will help not only in strength training, but also in cardiovascular training. 

Preparing for Military Fitness Tests

Once you have chosen which branch or fitness test you will attempt, you must first do a self assessment to identify strengths and weaknesses. Once this is complete, you can look up the minimum and maximum scores to see how you measure up. Once weaknesses are identified, you can begin to build a program based on your timeline. If you are not headed to entry-level training and just want to try out the different military physical fitness tests, conduct the self assessment in the same manner as if you were. Then, if you don’t like the score, set a timeline for a retest and build your progressive program accordingly, based on your weaknesses.

Developing a Comprehensive Training Plan

Once you have completed your initial attempt of the physical fitness test of your branch of choice, now you can work on getting your scores higher. You probably noticed that you will need a balance of cardio, strength, and flexibility. Everyone starts at a different level, so don’t be discouraged if your scores are lower than the minimum standards. It just means there is work to be done. Your programming should be progressive in nature and tailored to your current fitness level. You can’t fake the numbers, so be honest with yourself and build a solid foundation. 

Sample Workout Routines

Your routine will be based on your timeline to head out to training, so the earlier you start, the higher the readiness level will be. Some example weekly routines can be broken down by your current level whether it be beginner, intermediate, or advanced. Remember, these training splits are basic military wide EXAMPLES, your plan should reflect what you need to work on based on your branches physical requirements. 

Nutrition and Hydration

You must have adequate nutrition and hydration to function optimally. If you are new to fitness, especially on the military side, you are going to need to fuel your body properly. The more you increase the intensity/volume of the workout, the more your body will need to intake in order to keep up. 

Eating for Optimal Performance

If you want to perform at your best, you must fuel your body accordingly. Nutrition can get tricky if you let it and it is very easy to get down into the weeds on things. When starting out, it’s best to keep your diet simple. The healthier you eat, the better output you will have. Breaking your meals down by macronutrients (protein, carbohydrates, and fats) is very effective. Protein helps to repair and build muscle, carbohydrates and fats are utilized for energy production. If you stay away from packaged foods and keep more towards the outer sections of the grocery store, you will be doing well. Meats, vegetables, fruits, and potatoes will get you where you need to be. A good macronutrient ratio would be 40% protein, 40% carbs and 20% fats for an athlete. You stop training and you will want to adjust. This too, is just a general example. Ensure you get a meal prior to exercise and not too long after. In military life, you will be able to go to the dining facilities on base three times a day. If you find that is not enough, there’s nothing wrong with some healthy snacks. Your input to your body directly correlates to your output.

Importance of Hydration

Hydration is very simple. If you are thirsty, drink something. Water is your friend. If you are training hard, increase your hydration prior to, during, and post exercise. If you get dehydrated, then you are setting your body up for a shutdown. 

Mental Preparation

The tail always follows the head. If you break down mentally or are weak between the ears, then your body will follow suit and give up on you. Having a strong mind will get you through almost any scenario. 

Building Mental Resilience

Motivation is fleeting, but discipline stands the test of time. Anyone can get fired up for a short burst, but discipline is one of the hallmarks of military service. The more regimented you are in the way you go about your daily living, the easier military life will be. You can train your mind by putting yourself through challenges. It can be something simple like trying to exercise every day. Sacrifice something you like, such as sweets. Set a goal, make milestones along the way and stay on the road to getting stronger. This works for the mind, body, and spirit. 

Stress Management Strategies

Military service comes with stress like you have never seen. It is not normal to have someone yelling at you while you try to work. There are many frustrations at entry-level training and different stressors throughout your time in service. If you mentally prepare for what is coming, then you will be much better off. Talk with your peers about things and chances are, they are going through something similar. Keeping communications with family back home can help relieve stress. Throughout your time in, you will be tested in quite a few ways. Preparation will help immensely, talk to those who have done it, pay attention during training, and get adequate sleep to ease and rest your brain.

Rest and Recovery

While in the military, you will definitely burn the candle at both ends. Having an awareness that this is coming, but will not last forever, will help in your preparation and handling of such stressors. You must actively seek down time to recover. Just because you are off duty, doesn’t mean you spend most of your time out in town with friends. It is necessary to blow off steam, but you have to balance between entertainment and rest.

Importance of Sleep and Rest Days

I would argue that sleep is the most glossed over recovery mechanism in the military. It’s very easy to get the mindset of, “you get plenty of sleep when you’re dead.” While true, you still must sleep to recover. This is the time where your brain and body get a chance to recover from the daily punishment they are put through. You have to find out how much your body needs to work optimally. If you have erratic times when you sleep, have no consistency, and don’t prioritize it, your body will react negatively. Long-term poor sleep health can lead to a myriad of issues including hormone imbalance and heart issues. You also should not train every day, your body needs to rest and slow down. Rest does not mean you are not on the job and you are out at the bars to the wee hours. It means you are taking the time to lie down and sleep.

Active Recovery Techniques

Along with rest comes recovery. They are two exclusive things. Yes the body and mind rejuvenate while sleeping, however, there are means of helping your body heal by increasing mobility and blood flow. Active recovery can be doing simple bandwork, stretching, foam rolling, myofascial release, cold tubs, sauna, cryogenic tank, hyperbaric chamber, chiropractor, vestibular therapy, red light therapy, cupping, dry needling, and even walking. Each of these modalities will aid in the faster healing of your body and get you to the optimal level you are looking to achieve. Though all may not be available and can get quite expensive, go to the fitness facilities on base/post and see what is available to you. If you can find out what works best for you while training to enter the military, then the better off you will be once entry-level training is complete.

Common Challenges and How to Overcome Them

Depending on sports played or general upbringing, one can have multiple challenges when attempting a military physical fitness test. You may be strong in cardio but not in bodyweight movements. You may have an issue in the strength events, or you could be strong, but are weak in the cardio realm. The only way to figure out what you are not good at, is to attempt the fitness test and assess your weaknesses and strengths. 

Addressing Weaknesses

Once a weakness is identified, you must now program a progressive training regiment to build up your problem areas. If a bodyweight exercise is the problem and you cannot complete the minimum number of repetitions, then you know you need more volume and intensity. If you can only do a few reps, then start by increasing your weekly rep count. Just doing something this simple can get you better. Another option is to add weight to the exercise. Put a plate on your back doing push ups or attach a kettlebell to your belt and do pull ups that way. One way is to strengthen the muscles used in an exercise and then they will transfer over to the actual event. If the triceps are weak, then the push up repetitions are most likely not high. 

If you are coming in over the run time, then you have to figure out where your issue is. Is it your VO2 Max, is it your technique or are you just not explosive enough? Yes, you can run more but will only go so far and so fast before you reach your speed barrier. You must switch things up by doing sprints, sled drags and even weight training. 

Staying Consistent

Consistency in training, recovery, and nutrition will get you closer to reaching an optimal level of military fitness. If you build a schedule for each of these items, then you not only will be able to manage your time better, but you will be building in a sense of discipline and accountability for yourself. The military is built on routine and scheduling. You may not do everything exactly as written, but just having a guide to veer from helps to accomplish what needs to be done. 

Tips from a Marine and Navy SEAL

Your path in the military will decide what the fitness routine will require. Once you figure out what you want to do, then you tailor your preparation to meet the demands of the chosen profession. The basics of entry-level training do not vary much and a general level of fitness will get you across the goal line. The stronger your mind, the easier the path will be.

Insights or Tips Learned after Passing the Tests

There is no secret and no specialized quick way to approach military training. Success boils down to simplicity in doing the work. Look at the goal, build a plan, stay consistent and progressive, and don’t quit. Your body will only be able to accomplish what your mind limits it to do. Talk to those who have walked the path you are about to embark upon, then learn from their success and mistakes. Train smart. One tool that really helps is visualization. See yourself step-by-step going through the challenge ahead, tackle the problem areas and how you will solve them in your mind. If you do this, then it is much like you have already completed the task. This helps with nerves and potential anxiety. Stay calm and breathe easy. Nothing lasts forever.

Overcoming Common Obstacles

Rarely will you be good at everything you set out to accomplish in the military. There will be some obstacles or barriers you have to overcome. This is where mental toughness comes in. Just because you cannot do something initially does not mean that you quit. You take the challenge for what it is and then do what is needed to push through. Mission accomplishment is what drives you as you do not want to fail. If you do, get up, dust yourself off, and keep trying.

FAQs

Q: What are the main fitness requirements for different military branches?

A: Most military physical fitness tests consist of bodyweight movements such as push ups, pull ups, sit ups/planks, and running. There are some events, depending on the branch of choice that include a strength or strength endurance event. The official websites of the different branches outline the physical requirements, times, reps, and scores needed to meet minimum requirements.

Q: How can I prepare for the physical fitness tests required by the military?

A: Understand the requirements for the branch you want to join, conduct a self assessment to discover any weaknesses, and build a plan to get the scores needed to enter initial training. Talk to those who have succeeded and utilize the recruiters to help get you to your goal.

Q: How do I manage stress and stay motivated while preparing for military fitness tests?

A: There are several strategies to manage stress. Some examples are speaking with peers, adequately preparing for an upcoming event, and building a routine. The goal is your motivation. Motivation leads to drive and drive will get you through the tough times.