Military Fitness

Are you looking for a career in any of the Army, Navy, Air Force or Special Forces?

Whether your looking to join the Armed Forces, or want to match their fitness levels, you will be guided through the most effective ways to increse your fitness levels up and beyond the neccessary requirements.

Having trained with the British Parachute Regiment which requires the highest level of fitness outside the SAS, Ben you will show the most effective fitness methods to reach the minimum requirements, and guide you through what to expect from miliary training. 

Are you looking to significantly improve your fitness ready to join your chosen regiment of the armed forces?

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 regiment.

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 regiment.

Check out the fitness requirements for each military regiment below

British Army

You must pass the bleep test, situp and press up test within two minutes, a static lift, jerry can test and 1.5mile run...

Royal Air Force

Press ups, sit ups, a bleep test with various times/scores based on age and gender, MSFT Audio file included below...

Parachute Regiment

1.5 mile run in under 9min 40sec (times vary), run 4 miles around the Catterick Garrison training area, 50 Press Ups 2 min....

Royal Navy

Perform a 2.4km run within a specific time, press ups, sit ups, shuttle runs, swim test and strength demonstrations...

Special Air Service

Serve a minimum of 3 years in a regular unit, endurance training, jungle training, escape & evasion, tactical...

NON-MILITARY

Make this yours. Add images, text and links, or connect data from your collection.

 

Recent 2020 Army Fitness Requirement Updates...

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 11min and 15secs or less to meet the lowest adult soldier entry requirement. Some trades, such as the Paras require faster. Aim to beat the minimum requirement before joining.

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 2.9m to meet the lowest soldier entry standard. Some trades, such as the Paras require you to throw the ball 3.1m. 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 46 units (kg) or more to meet the lowest entry standard. Your score will be taken from the best of your two attemtps.

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.

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).