A Helpful Guide: Preparing for the Army Physical Fitness Test

wavebreakmedia/Shutterstock.com

Joining the military is both exciting and scary at the same time. There’s so much to learn and do, especially getting ready for written and physical tests (Army Physical Fitness Test) when you don’t know what to expect.

You’re smart for wanting to prepare because those who want to learn how to prepare for boot camp and military life are much more likely to succeed. Understanding the physical fitness test is the first step of preparation. So, this helpful guide will show you what to expect and how to create the right workout plan to prepare.

What Is the Army Physical Fitness Test (APFT)?

The Army PFT is designed to test your endurance and cardiovascular health, as well as determine your overall health status. Each U.S. Military branch has its own version of this test, each with a different set of criteria for passing. Here are the 2021 APFT standards to refer to for testing purposes.

The test consists of sit-ups, push-ups and a two-mile run. The number of sit-ups and push-ups you need to do depends on your age and gender.

But it’s not just for new soldiers. Active Army military members must pass a physical fitness test every six months. So, be prepared to take this test throughout your entire Army career.

How Is the Army Physical Fitness Test Scored?

There are two different standards for the APFT tests—one for women and one for men. It’s scored by age and gender. All you need is a passing score, but if you want a challenge, the top score is 300. To graduate from Army basic training, you need to get 50 points for each event for a total score of 150. You don’t want to get below 150 or you may get held back.

You don’t need to pass the APFT before you go to basic training. However, you will need the ability to complete the following:

Men

• Run one mile in under eight minutes and 30 seconds
• 17 sit-ups in a minute
• 13 push-ups in a minute

Women

• Run one mile in under 10 minutes and 30 seconds
• 17 sit-ups in a minute
• 3 push-ups in a minute

In addition to these tests, you’ll need to pass an OPAT, or Occupational Physical Assessment Test. This test includes a strength deadlift, interval aerobic run, a standing long jump and a seated power throw. Your recruiter will administer it and explain the scoring before you enter boot camp.

LightField Studios/Shutterstock.com

Discover the Different Tactical Boots LAPG Carries Here

Preparing for Your APFT

The push-ups can be one of the hardest parts of the test. They test your muscular endurance and strength, so to get better at push-ups, these exercises can help you:

• Do more push-ups
• Upper back exercises like seated rows, T- and Y-pulls, pull-ups and more
• Plank exercises—the best are the front and side planks
• Hip and Quadriceps exercises like squats, hip circles, band exercises, chair stands, lunges and more

When you’re preparing for your one- or two-mile runs, you want to focus a lot on your hips and legs. For more strength training, you can do resistance exercises every week, too.

To prepare for the sit-up portion, you can do crunches to strengthen your core.

Building cardiovascular endurance is critical, too. Cycling and running are great ways to build up your endurance. You can do slow-paced and long-distance training. This is the easiest endurance training for beginners.

Interval training works too and consists of training at a repeated, short, high-intensity pace. For example, three to five minutes followed by a rest period.

You can also do circuit training where you do sets of specific exercises for short periods in a quick sequence with very little to no rest between the exercises.

Tempo or pace training is another way to increase your endurance. This exercise involves training at a steady, high-intensity pace for shorter amounts of time.

For more enjoyable exercise, work in walking and hiking.

And you also want to eat healthy to fuel your body as well. What you eat directly affects your exercise performance, so focus on foods rich in protein and good carbohydrates. Also, cut back on sugar, tobacco, caffeine and junk food.

Clothing to Pack for Basic Boot Camp and Army Fitness Training

The military doesn’t allow you to bring a lot of things with you for boot camp. But you will bring your PT gear and attire. Here’s what clothing you should bring with you to basic training:

• White underwear—three sets
• One pair of plain white athletic socks that are calf-length with no logos or designs (you can buy more socks at the PX or post exchange)
• One set of comfortable, casual clothing
• Plain, prescription eyeglasses
• A pair of running shoes or comfortable ones
• A reliable tactical backpack to carry everything you bring

Purchase Your Tactical Backpack

Now you know what to expect when you take the APFT and what scores you need to make. Take this information and plan a regular exercise routine that helps you train for the test. Just like preparing for a written test, training for your physical test will make the real thing much less stressful. Make sure you have a dependable military backpack and pack your favorite pair of tactical boots.