Fitness requirements
How fit must I be to apply?
Being paid to stay fit and healthy is one of the many benefits of joining the ADF. The good news is, reaching the necessary medical and fitness requirements for the Navy, Army or Air Force for entry is well within most people’s capability. During the application process you may be assessed through:
- Completion of a questionnaire relating to your medical history
- A medical examination
- A Pre-entry Fitness Assessment (PFA).
About the Pre-entry Fitness Assessment (PFA)
Twelve weeks prior to joining the Navy, Army or Air Force, you may be required to take a Pre-entry Fitness Assessment (PFA) depending on the fitness requirements of your chosen role, which involves completing a specific number of exercises to a certain standard.
Fitness requirements vary according to the Service or role you’ve chosen. Depending on your Service and role, you may be required to complete additional exercises.
PFA exercises may include sit-ups, push-ups, and a beep test.
You’ll also need a Body Mass Index (BMI) between 18.5 and 32.9, depending on the role. It's recommended to consult your doctor before starting an exercise program if your BMI is outside of this range.
Fitness requirements by Service
The Navy, Army and Air Force have different benchmarks of fitness as well as different requirements for roles. In addition, you’ll need to fit within the required Body Mass Index (BMI). Once you’re in the Navy, Army or Air Force you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
Navy
To join the Navy, it's important that you meet the necessary medical and physical requirements. Regular exercise prior to joining will set you up for success as it is an important part of training and service life.
Once you join, Navy will support your physical conditioning to ensure you're prepared to serve. You'll also have access to chef-made meals, gyms, sports and fitness sessions run by physical training instructors. Once you’re in the Navy you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
During the application process you’ll be assessed through completion of a questionnaire relating to your medical history and a physical examination. A Pre-entry Fitness Assessment (PFA) is a requirement for Navy Divers which consists of 30 push ups, 25 sit ups and a shuttle run to level 10.1.
The Navy swim test
During Navy Military Training, whether heading to the New Entry Sailor Course (Recruit School) or the New Entry Officer Course, you'll need to pass a swim test to graduate. It involves all the components below:
- safety jump off a 3m tower
- 10m underwater swim
- 50m swim using survival strokes
- treading water or floating for 15 minutes.
Note: You will be wearing your Navy uniform during the swim test.
Army
All roles and ages must complete a Pre-entry Fitness Assessment (PFA).
General Entry Combat roles and Officer Entry roles
Female
- Sit-ups (feet held) 45
- Push-ups 8
- Shuttle Run Score (7.5).
Male
- Sit-ups (feet held) 45
- Push-ups 15
- Shuttle Run Score (7.5).
General Entry Combat Support roles
Female
- Sit-ups (feet held) 20
- Push-ups 4
- Shuttle Run Score (6.1).
Male
- Sit-ups (feet held) 20
- Push-ups 8
- Shuttle Run Score (6.1).
Special Forces
- Sit-ups (feet held) 60
- Push-ups 40
- Shuttle Run Score (10.1)
- Over-grasp heaves (pull-ups) 6.
Weight / Body Mass Index (BMI)
The recommended maximum Body Mass Index (BMI) for entry to the Army is 32.9 and the recommended minimum BMI is 18.5. If your BMI is outside of this range, you may be at greater risk of injury during training.
Your BMI will be measured during your medical assessment and again on the day of entry to the Army. If you are outside the specified range, you may be eligible for a medical waiver, but entry is not guaranteed. Please check your BMI well in advance and, if necessary, talk to your doctor about any lifestyle changes you may have to consider. Once you’re in the Army you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
Air Force
All roles and ages must complete a Pre-entry Fitness Assessment (PFA).
Female
- Sit-ups (feet held) 20
- Shuttle Run Score (5.1).
Male
- Sit-ups (feet held) 20
- Shuttle Run Score (6.1).
Ground Defence Officer
- Sit-ups (feet held) 20
- Shuttle Run Score (6.5)
- Push-ups 10.
Physical Training Instructors
- Sit-ups (feet held) 30
- Shuttle Run Score (9.5)
- Push-ups
- 10 (females)
- 20 (males).
Weight / Body Mass Index (BMI)
The recommended maximum Body Mass Index (BMI) for entry to the Air Force is 32.9 and the recommended minimum BMI is 18.5. If your BMI is outside of this range, you may be at greater risk of injury during training.
Your BMI will be measured during your medical assessment and again on the day of entry to the Air Force. If you are outside the specified range, you may be eligible for a medical waiver, but entry is not guaranteed. Please check your BMI well in advance and, if necessary, talk to your doctor about any lifestyle changes you may have to consider. Once you’re in the Air Force you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
The Navy, Army and Air Force have different benchmarks of fitness as well as different requirements for roles. In addition, you’ll need to fit within the required Body Mass Index (BMI). Once you’re in the Navy, Army or Air Force you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
Navy
To join the Navy, it's important that you meet the necessary medical and physical requirements. Regular exercise prior to joining will set you up for success as it is an important part of training and service life.
Once you join, Navy will support your physical conditioning to ensure you're prepared to serve. You'll also have access to chef-made meals, gyms, sports and fitness sessions run by physical training instructors. Once you’re in the Navy you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
During the application process you’ll be assessed through completion of a questionnaire relating to your medical history and a physical examination. A Pre-entry Fitness Assessment (PFA) is a requirement for Navy Divers which consists of 30 push ups, 25 sit ups and a shuttle run to level 10.1.
The Navy swim test
During Navy Military Training, whether heading to the New Entry Sailor Course (Recruit School) or the New Entry Officer Course, you'll need to pass a swim test to graduate. It involves all the components below:
- safety jump off a 3m tower
- 10m underwater swim
- 50m swim using survival strokes
- treading water or floating for 15 minutes.
Note: You will be wearing your Navy uniform during the swim test.
Army
All roles and ages must complete a Pre-entry Fitness Assessment (PFA).
General Entry Combat roles and Officer Entry roles
Female
- Sit-ups (feet held) 45
- Push-ups 8
- Shuttle Run Score (7.5).
Male
- Sit-ups (feet held) 45
- Push-ups 15
- Shuttle Run Score (7.5).
General Entry Combat Support roles
Female
- Sit-ups (feet held) 20
- Push-ups 4
- Shuttle Run Score (6.1).
Male
- Sit-ups (feet held) 20
- Push-ups 8
- Shuttle Run Score (6.1).
Special Forces
- Sit-ups (feet held) 60
- Push-ups 40
- Shuttle Run Score (10.1)
- Over-grasp heaves (pull-ups) 6.
Weight / Body Mass Index (BMI)
The recommended maximum Body Mass Index (BMI) for entry to the Army is 32.9 and the recommended minimum BMI is 18.5. If your BMI is outside of this range, you may be at greater risk of injury during training.
Your BMI will be measured during your medical assessment and again on the day of entry to the Army. If you are outside the specified range, you may be eligible for a medical waiver, but entry is not guaranteed. Please check your BMI well in advance and, if necessary, talk to your doctor about any lifestyle changes you may have to consider. Once you’re in the Army you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
Air Force
All roles and ages must complete a Pre-entry Fitness Assessment (PFA).
Female
- Sit-ups (feet held) 20
- Shuttle Run Score (5.1).
Male
- Sit-ups (feet held) 20
- Shuttle Run Score (6.1).
Ground Defence Officer
- Sit-ups (feet held) 20
- Shuttle Run Score (6.5)
- Push-ups 10.
Physical Training Instructors
- Sit-ups (feet held) 30
- Shuttle Run Score (9.5)
- Push-ups
- 10 (females)
- 20 (males).
Weight / Body Mass Index (BMI)
The recommended maximum Body Mass Index (BMI) for entry to the Air Force is 32.9 and the recommended minimum BMI is 18.5. If your BMI is outside of this range, you may be at greater risk of injury during training.
Your BMI will be measured during your medical assessment and again on the day of entry to the Air Force. If you are outside the specified range, you may be eligible for a medical waiver, but entry is not guaranteed. Please check your BMI well in advance and, if necessary, talk to your doctor about any lifestyle changes you may have to consider. Once you’re in the Air Force you will be expected to maintain the sufficient level of fitness to successfully do your job and will regularly conduct a fitness assessment.
Answers to your most frequently asked fitness requirement questions
How strenuous is life in the ADF?
What are the medical and physical fitness requirements for entry?
Can I join the ADF if I have asthma?
Can I join the ADF with a food allergy (e.g. coeliac, lactose intolerance or nut allergy)?
Can I join the ADF with diabetes? Does it make a difference what type of diabetes I have?
Can I join the ADF if I have a history of mental health, psychological issues, discomfort or illness?
How difficult is military training?
How fit do I have to be to join the ADF?
How does the ADF support my physical and mental health?
How strenuous is life in the ADF?
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Technique and Training
ADF Ready
Need a fitness partner? Download the ADF Ready mobile app. Sign in and add your details to get your baseline fitness analysed, learn proper techniques and get a plan designed to help you achieve your PFA.
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