Military Fitness Requirements
Having trained with the British Parachute Regiment which requires the highest levels of fitness outside the of Special Air Service (SAS), you will be shown the most effective science proven methods for improving your fitness level to reach and exceed the minimum requirements needed for your chosen military unit.
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Online Personal Training
Get started with Online Personal Training tailored specifically to YOU and your current fitness level. Your training sessions will be geared towards getting you fit enough to pass all the minimum entry standards for your chosen unit.
You will also learn about what kind of fitness training you can expect during your military training, and learn how you can improve your all round fitness, which isn't just been able to run 2 miles under a certain time. A good level of fitness requires you to excel in all areas, including speed, strength, endurance, stamina, flexibility and more.
Discover how to get fit in all these areas, and more, so you pass your basic entry requirements with ease, and so no element of your physical fitness gets in the way of your goals to becoming a trained and skilled member of your chosen unit.
Check out the fitness requirements for each military regiment below
You've found this page because your looking for what it takes physically to be in your chosen military unit. That's the fitness requirements.
Whether you aspire to join the British Parachute Regiment, the Royal Marine Comandos, the British Army, the Royal Air Force, the Royal Navy, or any specialist units, there's going to be one thing you'll all need to get right first... your fitness levels.
And it's not just about been able to run faster either!
Cardiovascular Endurance
Military personnel are often required to perform prolonged physical activities, such as long-distance marches, endurance runs, or prolonged combat engagements. Developing cardiovascular endurance through activities like running, swimming, cycling, or interval training is crucial.
Strength & Power
Soldiers need to possess strength and power to carry heavy equipment, perform physically demanding tasks, and engage in combat situations. Resistance training, including weightlifting, bodyweight exercises, and functional movements, helps build muscular strength and power.
Flexibility and Mobility
Flexibility and mobility are essential to prevent injuries, maintain proper posture, and perform tasks that require a wide range of motion. Incorporating stretching exercises, yoga, and mobility drills will enhance overall flexibility. A common cause of dropouts from training is injury.
Core Stability
A strong and stable core is vital for maintaining balance, transferring force efficiently, and preventing injuries. Exercises like planks, Russian twists, and leg raises target the core muscles and improve stability.
Agility and Quickness
Military operations often require quick movements, change of direction, and rapid response. Agility ladder drills, cone drills, and sport-specific movements can enhance agility, speed, and reaction time.
Mental Resilience
Physical fitness goes hand in hand with mental resilience. Military training involves high-stress situations, endurance challenges, and the ability to remain focused under pressure. Incorporate mental conditioning techniques such as meditation, visualization, and stress management practices.
Functional Fitness
Military operations involve a variety of functional movements like crawling, climbing, jumping, and carrying heavy loads. Incorporate functional exercises that mimic these movements, such as burpees, kettlebell swings, and bodyweight exercises.
British Army Fitness Requirements
Accurate as of July 2023
The Multi Stage Fitness Test (Bleep Test)
You need to run between two lines, 20m apart, in time with a beep. The beeps get steadily faster. Your score is based on the point where you can no longer keep up. It's not currently clear if there is a pass/fail level to achieve any more, as it seems this may be getting replaced with the 2km run, however expect to come across both. The standards used to be Level 10.2 for males and Level 8.1 for females.
Why test your running? The run measures your aerobic capacity. Aerobic fitness is essential for all military tasks and important for injury prevention.
Medicine Ball Throw
Sitting with your back against a wall, you'll throw a 4kg medicine ball as far as you can. Your best throw of three will count. You must throw at least 2.7m to meet the lowest soldier entry standard. Some trades will need you to throw the ball 3.1m.
Why test your seated throw? The seated ball throw measures your upper-limb explosive strength. This is an important part of fitness and is essential of being able to perform many military tasks well.
Mid Thigh Pull
Standing in front of a bar set to mid-thigh height you'll be asked to pull the bar upwards for 5 seconds then rest and repeat. Your best score of the two attempts will count. You must pull 50kg or more to meet the lowest soldier entry standard, although some trades will need a higher score. Your score will be taken from the best of your two attempts.
Why test your mid-thigh pull? This test measures your lower-body strength. In the Army you need lower body strength for many every day military tasks.
Run 2km (1.2 miles)
Whether you are required to do the 2km run, bleep test or both, the British Army typically require all personnel to be able to run 2km (1.2miles) in a maximum of 11 minutes 15 aseconds. Or 11 minutes 30 seconds if you are joining aged between 16 and 17.5. For the infanty and some other jobs, you'll need to finish in 10 minutes and 15 seconds.
Role Fitness Test (Annual)
1. LOADED MARCH:
4km tab with 40kg within 50 mins followed by a further 2km with 25kg in 15 mins
2. FIRE & MOVEMENT
Twenty 7.5m tactical bounds controlled by a PTI, followed by a 15m crawl and 15m sprint in 55 secs
3. CASUALTY DRAG
110kg bag pulled over 20m in 35 secs
4. JERRY CAN CARRY
Simulates moving with a stretcher. Carry two 22kg cans over 240m in 4 mins
5. VEHICLE CASEVAC
70kg lift, hold for 3 secs
6. REPEATED LIFT & CARRY
Shifting bags weighing 20kg 20 times over a 30m distance in 14 mins
Prepare for additional unexpected fitness challenges
These may include sprints to and from various locations. Listen carefully to specific commands, such as direction changes. Expect additional exercises alongside your fitness challenges if you fail to show discapline and respect.
Get a tailored fitness programme, with nutrition support to ensure you are able to pass the your fitness requirements.
British Army Fitness Requirements
Accurate as of July 2023
The Multi Stage Fitness Test (Bleep Test)
You need to run between two lines, 20m apart, in time with a beep. The beeps get steadily faster. Your score is based on the point where you can no longer keep up. It's not currently clear if there is a pass/fail level to achieve any more, as it seems this may be getting replaced with the 2km run, however expect to come across both. The standards used to be Level 10.2 for males and Level 8.1 for females.
Why test your running? The run measures your aerobic capacity. Aerobic fitness is essential for all military tasks and important for injury prevention.
The Parachute Regiment are by far the fittest and most elite regiment in the British Military. From first hand experience going through the vigourous training neeeded to become a Paratrooper I strongly recommend you don't just meet the fitness requirements for the regiment, but exceed their standards, so you can pass the fitness tests with ease. You should be confident and strong enough to do far more repetitions than that required. Don't plan on just scraping through!
I will train you to the fitness and strength standards required by the Paras
Recent 2020 Parachute Regiment Fitness Requirements...
The Run
2km (1.2mile) run, after an 800m (0.5mile) warm up jog for between 6min 30sec and 7min. You must run 2km in 8min 15sec or less to meet the lowest adult Para soldier entry requirement.
Medicine Ball Throw
Sitting with your back against a wall, throw a 4kg medicine ball as far as you can. Your best throw of three will count. You must throw at least 3.1m to meet the lowest Para soldier entry standard. Aim to throw past the minimum standard.
Mid Thigh Pull
Standing in front of a bar set to mid-thigh height, you'll be asked to pull the bar upwards for 5 seconds, then rest and repeat. Your best score of the two attempts will count. You must pull 76 units (kg) or more to meet the lowest entry standard. Your score will be taken from the best of your two attemtps.
These figures are based on 16-29 year olds and may be less for younger/older applicants.
What ever your age, I strongly recommend you aim to be at the fitest of all scores, as listed below...
Aim to achieve not just a 'Pass' but an 'Excellent Score' with the Top Scores
Recent 2020 Royal Air Force Fitness Requirements...
Press-Ups
You will be required to perform best effort (as many as you can) within one minute.
Males should aim for 20+. Females should aim for 10+
Quality repetitions are essential rather than quantity.
Sit-Ups
You will be required to perform best effort (as many as you can) within one minute.
Males should aim for 35+. Females should aim for 32+
Quality repetitions are essential rather than quantity.
Swim
100 meter swim, turning in the pool without touching the sides, then tread water for 2 minutes. You should then be able to climb out the pool unassisted.
Bleep Test (Multi-Stage Fitness Test)
The level you are required varies depending on your age and gender.
Males should aim for a minimum of Level 11 Shuttle 6. Females should aim for a minimum of Level 8 Shuttle 6.
RAF MSFT: Intro Audio File
RAF MSFT: Bleep Test Audio File
A 2KM Run in under 9 minutes 30 seconds
4KG Floor Seated Medicine Ball Throw over 4 Meters
Mid-Thigh Pull over 95KG for 5 seconds
Perform a 2.4km run on a treadmill at a local fitness centre
Age 15-24 - Males 11min 09secs - Females 13min 10secs
Age 25-29 - Males 11min 33secs - Females 13min 37secs
Age 30-34 - Males 11min 58sec - Females 14min 05secs
Age 35-39 - 12min 23secs - Female 14min 33secs
These are also the same times required when performing the test at the Royal Navy Fitness Centre
Press-Ups
Males 23+ Females 17+
Sit-Ups
Males 39+ Females 29+
Shuttle Run
You will be required to run 5 shuttles of 55 meters in a gymnasium/sports hall
Males should aim for under 59 seconds - Females should aim for under 72 seconds
Swim Test
To pass the swimming test, you will be required to jump into deep water wearing overalls
Tread water for two minutes - Then swim 50 meters - and climb out at the deep end
You may also be required to demonstrate physical strenth
So be sure to prepare your body and follow a full body strength/weight training programme
Special Air Service (SAS)
Typically you will be required to serve a minimum of 3 years with a regular military unit to apply for selection with 22SAS
About 10 people out of an intake of 125 candidates will pass
Phase 1 - Endurance
A combination of endurance, fitness and navigation, takiing place in the Brecon Beacons and Black Hills of South Wales.
The Long Drag is a 40 mile tab/route carrying a 55lb bergen in less than 24 hours.
The Fan Dance is a 24km tab/route up Pen Y Fan carrying a 40lb bergen with rifle and water.
Phase 2 - Jungle Training
This takes place deep in the Belze Jungles where you will learn how to survive and patrol in these areas
You will be required to survive on rations in patrols of 4 for several weeks behind enemy lines.
Phase 3 - Escape & Evasion & Tactical Questionning
This is a 3 day trek across the land wearing World War 2 vintage coats with instructions to naviate between different way points, whilst been hunted by a force of other soldiers. Tactical Questioning involves interrogation and the ability to resist interrogation under intense mental and physical fatigue
Probation Period
Even after successful completion of all 3 phases, this may not guarentee you a pass mark with the SAS, although many will become newly badged members of the SAS. Others will be returned to unit (RTU'd).
Royal Marine Commandos Fitness Requirements
Pre-Joining Fitness Test (PJFT)
1.5 Mile Run
Complete two 1.5 mile (2.4km) runs. The first will be on a treadmill set at 2% incline, which you must perform in under 12 minutes 30 seconds to pass. You will then have a one-minute break, before immediately peforming a second 1.5mile (2.4km) run in under 10 minutes. This is an absolute minimum requirement to pass.
Potential Royal Marines Course (PRMC)
20 Meter Bleep Test
You will need to complete the 20 meter Multi-Stage Fitness Test / Bleep Test beyond the minimum requirement to pass of Level 11. If you fail to meet this minimum requirement, you will be withdrawn from the course.
Press Ups
Perform a best effort of full press ups within a 2 minute time period. Achieving a minimum of 60 press ups will get you maximum points. If you score less than 60, you may be able to make up points with other fitness exercises, but this may not always be the case.
Sit Ups
Perform a best effort of sit-ups (arms crossed over chest, fingers on shoulders). Achieving a minimum of 85 sit ups will get you maximum points. If you score less than 85, you may be able to make up points with other fitness exercises, but this may not always be the case.
Overhand Grasp Pull Ups
These are completed on a wooden beam with an overhand grip, shoulder width. You should aim to complete a minimum of 8. Performing 16 or more will get you maximum points. You should note that these are performed to a steady beat, one for up, and one for down, so you shouldn't be practicing these fast. If you perform less than 3 you will automatically fail.
Book a Free Personal Training Consultation to discover how you can get the strength, speed, fitness and stamina to pass all of these tests and others with ease.