Navy

To join the Navy, a Pre-entry Fitness Assessment (PFA) is no longer a requirement for Navy roles, unless you want to be a Diver or Physical Training Instructor.

However, it's important that you meet the necessary medical and physical requirements once you join. Regular exercise before joining will set you up for success as it’s an important part of training and service life.

After 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. You’ll also need to stay fit as part of your job and do regular fitness assessments.

During Initial Military Training, you will be required to complete a 2.4km run or shuttle run alongside a Core Strength test.  

Shuttle run score

One component of the in-service fitness requirements is the Shuttle run (also known as the beep test). To see what score you will need to pass, see the below minimum scores:

Male:

• Under 29: 7.4
• 30-34: 7.2
• Age 35 –39: 6.10
• Age 40-44: 6.8
• Age 44-49: 6.6
• Age 50-54: 6.4
• Age 54-59: 6.2
• Over 60: 5.9

Female:

• Under 29: 6.9
• 30-34: 6.6
• Age 35 –39: 6.4
• Age 40-44: 6.2
• Age 44-49: 5.9
• Age 50-54: 5.7
• Age 54-59: 5.4
• Over 60: 5.2

2.4km Run standards

As a part of the fitness requirements, you’ll need to make sure you can meet the Navy Run standards. Depending on your age and gender, the minimum time to pass will change. To pass, the minimum time standards for the 2.4km run are:

Male:

• Under 29: <13 minutes
• Age 30-34: <14 minutes
• Age 35-39: <14 minutes and 30 seconds
• Age 40-44: <15 minutes
• Age 45-49: <15 minutes and 40 seconds
• Age 50-54: <16 minutes and 15 seconds
• Age 55-59: <17 minutes 
• Over 60+: <18 minutes and 20 seconds

Female:

• Under 29: <15 minutes
• Age 30-34: <15 minutes and 45 seconds
• Age 35-39: <16 minutes and 20 seconds
• Age 40-44: <17 minutes
• Age 45-49: <17 minutes and 15 seconds
• Age 50-54: <17 minutes and 40 seconds
• Age 55-59: <18 minutes
• Over 60+: <19 minutes and 25 seconds

Core strength test

As a part of your in-service fitness requirements, you are required to complete a core strength test. You must be able to do a Forearm plank for a minimum of 1 minute.

• Forearm plank: Minimum 1 minute.

The Navy swim test

During Navy Military Training, you'll need to pass a swim test to graduate. Whether heading to the New Entry Sailor Course (Recruit School) or the New Entry Officer Course, 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.

Navy

The two roles in the Navy that currently require you to pass a Pre-entry Fitness Assessment (PFA) before joining, are Navy Diver, and Physical Training Instructor Roles. To find out the requirements to meet, see the below standards.

Navy Diver

During the application process you’ll be assessed through a questionnaire on your medical history and a physical exam. For Navy Divers, a Pre-entry Fitness Assessment (PFA) is a requirement.

Divers must be able to do:

• 30 push-ups,
• 25 sit-ups,
• Shuttle run to level 10.1. 

Physical Training Instructor 

Physical Training Instructors must also pass a PFA before joining the Navy. In order to pass the assessment, you must be able to do the following:

Male

• 25 push-ups
• 25 sit ups
• shuttle run to level 10.1

Female

• 20 push-ups
• 25 sit ups
• shuttle run to level 8.5.

Army

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

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.