ARE YOU MILITARY FIT? TAKE THESE MILITARY FITNESS TESTS TO FIND OUT!
In response to Defense Secretary Pete Hegseth’s directive requiring all military services to adopt new, stricter fitness and body composition standards, the services have updated their physical fitness tests, which will take effect in 2026.
The tests include gender-neutral "male standards" for those serving in combat roles like special forces. Military members serving in “non-combat roles” will still have different requirements based on gender.
So, do you think you can pass the new physical fitness test for each of the services? Military members are certainly already aware of these new requirements, but what about those of you who aren’t in the military or who may be thinking about joining the military? What about retirees like myself? Let’s break down the new requirements by service so you can see if you’re up to the challenge.
Army Fitness Requirements
In May, the Army released new scorecards that lay out the requirements of the new ‘sex-neutral’ standards announced last month. The cards cover mandatory performance for all five events of the new Army Fitness test under two categories.
One category is labeled “M/C” for male and all combat Soldiers. Another is labeled as “F” for female, which is for non-combat female Soldiers.
Under the rebranded Army Fitness Test (AFT), Soldiers will have to complete a three-repetition maximum deadlift, hand-release push-ups, the sprint-drag-carry, plank, and a two-mile run. The new test got rid of the standing power throw, more informally referred to as the “yeet” event by soldiers.
To pass the AFT, combat Soldiers will have to earn a score of 350 points in total, which averages out to between 60 and 70 points in each event. For non-combat Military Operational Specialties, Soldiers have to score a minimum of 300 points with a minimum of 60 points in each event.
Maximum Deadlift
You must lift the maximum weight possible three times with a 60-pound hex bar and plates.
Hand Release Push Up (HRP)
The HRP assesses the muscular endurance component of fitness by measuring a Soldier’s upper body endurance. The HRP is a strong driver for upper-body and core strength training. Flexibility is a secondary component of fitness assessed by the HRP.
Sprint-Drag-Carry
Conduct five 50-meter shuttles for time - sprint, drag, lateral, and carry.
Plank
Maintain a proper plank position for as long as possible.
Two-Mile Run
Run two miles for time on a measured, generally flat outdoor course.
Air Force Fitness Requirements
In support of the Department of the Air Force “Culture of Fitness” initiative, the Air Force unveiled changes to its Physical Fitness Assessment (PFA) and a new fitness program, which will apply to all Total Force Airmen.
The new PFA reimplements the scored body composition component using the current Waist-to-Height Ratio program and introduces a two-mile run.
Additionally, service members will be required to take the PFA every six months regardless of their score.
The updated PFA features a 100-point scoring system across four categories:
- Cardiorespiratory (50 points)
- Waist-to-Height Ratio (20 points)
- Muscle Strength (15 points)
- Muscle Core Endurance (15 points)
To pass the new Air Force fitness test, Airmen must achieve a composite score of at least 75 points and meet the minimum point value for each component. Meeting the minimums for every category will not result in a passing score, as the minimum scores from each component combined are below 75 points.
Cardiorespiratory
Airmen can choose between the two-mile run or the High Aerobic Multi-Shuttle Run (HAMR). However, airmen must choose the two-mile run on at least one of their two annual PFAs.
Waist-to-Height Ratio (WHtR)
Here’s how you compute your WHtR value.
- Convert your height into inches. Example: 5'11” = 71 inches.
- Take your waist measurement in inches.
- To measure your waist, find the midpoint between the bottom of your ribs and the top of your hips, which is typically just above your belly button. Wrap a flexible tape measure around your middle, ensuring it is parallel to the floor and snug but not digging into your skin.
- Divide your waist measurement by your height measurement. Example: 36 inches divided by 71 inches = 0.507, rounded up to 0.51.
- Find the 0.51 point value on the cardiorespiratory chart of your age group. A 0.51 WHtR value is worth 18 out of the maximum possible 20 points.
Muscle Strength
Airmen can choose between regular push-ups or hand-release push-ups. The score is based on the total number completed within one minute.
Hand-release push-ups are more challenging than regular push-ups because they remove momentum, force a greater range of motion, and increase muscle engagement by making you start each rep from a "dead" position on the floor.
Regular push-ups can be done faster and rely on the stretch reflex and momentum, while hand-release push-ups build more strength and control by forcing you to fully lower your body and lift your hands before starting the next rep.
Muscle Core Endurance
Airmen can choose between the maximum regular sit-ups within one minute, the maximum cross-leg reverse crunch within two minutes, or the maximum time able to sustain the forearm plank.
Space Force Fitness Requirements
All Guardians are required to complete a Human Performance Assessment (HPA) once a year if they are enrolled in the Continuous Fitness Assessment Personalized Readiness Integrated Through Monitoring and Engagement study and twice per year if they are not.
The HPA measures muscular strength, muscular endurance, and cardiorespiratory fitness on an 80-point scale. Guardians must earn a composite score of 60 or higher to be considered physically ready. One of the HPAs each year must include a two-mile run.
The USSF uses the same scoring tables and elements as the USAF but does not include the WHtR (20 points) in its HPA. This explains the lower max score of 80 in the USSF versus 100 in the USAF.
Navy Fitness Requirements
The Navy Physical Readiness Test (PRT) includes a Body Composition Assessment (BCA) and three core events: a two-minute push-up test, a forearm plank, and a 1.5-mile run/walk.
Alternative cardio options like a 500-yard swim or a 12-minute stationary bike ride are also available. The test is conducted to measure muscular endurance and aerobic capacity, with scoring adjusted for age and sex.
Sailors will test twice per year, and their PRT is gender-normed, meaning there are different scoring tables for males and females.
The Navy’s guidelines for its BCA can be found here.
Marine Corps Fitness Requirements
The Marine Corps has two main physical fitness tests: the Physical Fitness Test (PFT) and the Combat Fitness Test (CFT).
The PFT is a traditional test of endurance and strength, consisting of a timed three-mile run, a timed plank, and either pull-ups or push-ups.
The CFT is a test of combat-related functional fitness and includes a Movement to Contact run, an Ammunition Lift, and a Maneuver Under Fire course. The two tests are accomplished in different halves of a calendar year. For the purpose of this article, we’ll focus on the PFT.
The Marine Corps has gender-normed PFT standards for general fitness and gender-neutral standards for combat-related job-specific tasks. This means that the standard USMC PFT has different scoring for men and women, but certain jobs, like drill instructor positions, require individuals to pass a separate, gender-neutral combat test that is the same for all Marines.
To pass the USMC PFT, you must score at least 150 points and meet the minimum standards in each of the three events (pull-ups or push-ups, plank, and the three-mile run). The maximum score is 300 points. Failing to meet the minimum requirement in any single event results in a failed PFT, regardless of the total score.
Here’s a link to the USMC PFT score calculator.
Passing the Military Fitness Tests Today
Just for fun, I took a look at the new USAF PFA standards to see if I might pass them. Back in my active duty days, I normally scored around 90 points. The waist measurement typically killed my score. I once maxed out every event except for the waist measurement and ended up with a 93. If memory serves, that was my career high score.
It’s been more than 14 years since I took my last USAF fitness test, and, at age 64, my required scores in each category are pretty low. But let’s see how I might do.
Cardiorespiratory
Long-distance running was never one of my strengths, and I never maxed out this event while serving in the USAF. I typically completed the 1.5-mile run in around 10 minutes, not nearly good enough to max out the event.
Nowadays, I’d still choose the run since the HARM is supposedly more difficult. The minimum time for a male over 60 is 23:36, which will earn you 29.5 points.
I’m confident that I can still average 10 minutes a mile for two miles. A time of 20:00 minutes would get me 38.6 points.
WHtR
I’m six feet tall with a 37-inch waist. That computes to a 0.51 WHtR, good for 18 points. Thank goodness I stopped eating chocolate donuts every day for dessert.
Muscle Strength
Back in the day, push-ups were my easiest event, and I always maxed them out. Thankfully, under the new PFA scorecards, old dudes get a huge break. It only takes 30 push-ups in one minute to earn the maximum 15 points. I got this.
Muscle Core Endurance
Unlike push-ups, sit-ups were my least favorite event, and I always struggled to get a maximum score. Some years I did, and most years I didn’t. Luckily, airmen now have the choice to do the forearm plank instead of sit-ups.
I regularly do planks at the gym and find them pretty easy to do. When you’re a guy over 60, you only have to do the forearm plank for 2:55 seconds to earn the maximum 15 points. I think I can do that pretty easily. Thank you, Father Time.
Total Score
Well, it looks like I passed with a total score of 86.6, not too far off my active duty scores. Feel free to check my math! I guess the age categories work.
How do you think you’d do on your preferred military fitness test?
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George Riebling
Air Force Veteran
George Riebling is a retired USAF Colonel with 26 years of distinguished service as an Air Battle Manager, including operational assignments across fi...
Credentials
- Retired USAF Colonel, 26 Years Service
- Former NATO Senior Executive (10 years)
- Boeing Strategy and Business Development (2 years)
- Operational experience across 5 Command and Control weapon systems
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