Intro
Unlock the secrets to achieving the 7 Essential Fitness Requirements for Army success. Discover the crucial physical fitness standards, including push-ups, sit-ups, and 2-mile runs, to prepare for the Army Physical Fitness Test. Learn how to excel in endurance, strength, and agility with expert training tips and workouts.
The Army is one of the most physically demanding careers in the world. To prepare for the rigors of military life, it's essential to develop a strong foundation of physical fitness. The Army has specific requirements for fitness, and meeting these standards is crucial for success in Basic Training and beyond.
In this article, we'll explore the 7 essential fitness requirements for the Army and provide tips on how to prepare.
1. Push-ups
Push-ups are a classic upper body exercise that targets the chest, shoulders, and triceps. The Army requires soldiers to perform a minimum of 30-40 push-ups in 1 minute, depending on age and sex.
- Men aged 17-21: 30-40 push-ups
- Men aged 22-26: 25-35 push-ups
- Men aged 27-31: 20-30 push-ups
- Women aged 17-21: 19-29 push-ups
- Women aged 22-26: 15-24 push-ups
- Women aged 27-31: 11-20 push-ups
To improve your push-up performance, focus on building upper body strength through exercises like bench press, dumbbell press, and rows.
Push-up Tips:
- Start in a plank position with hands shoulder-width apart
- Lower your body until your chest almost touches the ground
- Push back up to the starting position
- Focus on proper form and engage your core
2. Sit-ups
Sit-ups target the core muscles, including the abs and obliques. The Army requires soldiers to perform a minimum of 30-40 sit-ups in 1 minute, depending on age and sex.
- Men aged 17-21: 30-40 sit-ups
- Men aged 22-26: 25-35 sit-ups
- Men aged 27-31: 20-30 sit-ups
- Women aged 17-21: 19-29 sit-ups
- Women aged 22-26: 15-24 sit-ups
- Women aged 27-31: 11-20 sit-ups
To improve your sit-up performance, focus on building core strength through exercises like planks, Russian twists, and leg raises.
Sit-up Tips:
- Start in a seated position with hands behind your head
- Lift your torso off the ground, curling up towards your knees
- Lower your body back down to the starting position
- Focus on proper form and engage your core
3. 2-Mile Run
The 2-mile run is a cardiovascular endurance test that evaluates a soldier's ability to perform aerobic exercise. The Army requires soldiers to complete the 2-mile run in under 14-17 minutes, depending on age and sex.
- Men aged 17-21: 13:30-14:30 minutes
- Men aged 22-26: 14:00-15:00 minutes
- Men aged 27-31: 14:30-15:30 minutes
- Women aged 17-21: 15:30-16:30 minutes
- Women aged 22-26: 16:00-17:00 minutes
- Women aged 27-31: 16:30-17:30 minutes
To improve your 2-mile run performance, focus on building cardiovascular endurance through exercises like running, cycling, and swimming.
2-Mile Run Tips:
- Start with a warm-up, including stretching and light cardio
- Pace yourself, aiming for a consistent speed throughout the run
- Focus on proper form, including posture and breathing
- Cool down after the run, stretching and rehydrating
4. Body Fat Percentage
The Army has strict body fat percentage requirements to ensure soldiers are at a healthy weight. The requirements vary depending on age and sex.
- Men:
- 17-20 years: 20-24% body fat
- 21-27 years: 22-26% body fat
- 28-39 years: 24-28% body fat
- 40-49 years: 26-30% body fat
- Women:
- 17-20 years: 24-28% body fat
- 21-27 years: 26-30% body fat
- 28-39 years: 28-32% body fat
- 40-49 years: 30-34% body fat
To meet the body fat percentage requirements, focus on maintaining a healthy diet and exercise routine.
Body Fat Percentage Tips:
- Eat a balanced diet, including plenty of fruits, vegetables, and lean protein
- Exercise regularly, including cardio and strength training
- Get enough sleep and manage stress levels
- Monitor your body fat percentage regularly
5. Power
Power is the ability to generate force quickly. The Army requires soldiers to perform exercises that test power, such as the vertical jump and the standing broad jump.
- Vertical Jump:
- Men: 24-30 inches
- Women: 18-24 inches
- Standing Broad Jump:
- Men: 6-8 feet
- Women: 5-7 feet
To improve your power performance, focus on building explosive strength through exercises like jump squats, box jumps, and medicine ball throws.
Power Tips:
- Focus on building explosive strength through plyometric exercises
- Incorporate exercises that target the lower body, such as squats and lunges
- Practice proper form and technique
6. Speed and Agility
Speed and agility are critical components of military fitness. The Army requires soldiers to perform exercises that test speed and agility, such as the 100-meter dash and the zig-zag drill.
- 100-Meter Dash:
- Men: 12-15 seconds
- Women: 14-17 seconds
- Zig-Zag Drill:
- Men: 15-20 seconds
- Women: 18-22 seconds
To improve your speed and agility performance, focus on building quickness and reaction time through exercises like sprints, shuttle runs, and cone drills.
Speed and Agility Tips:
- Focus on building quickness and reaction time through agility drills
- Incorporate exercises that target the lower body, such as sprints and shuttle runs
- Practice proper form and technique
7. Endurance
Endurance is the ability to sustain activity over a prolonged period. The Army requires soldiers to perform exercises that test endurance, such as the 5-mile run and the obstacle course.
- 5-Mile Run:
- Men: 35-45 minutes
- Women: 40-50 minutes
- Obstacle Course:
- Men: 10-15 minutes
- Women: 12-18 minutes
To improve your endurance performance, focus on building cardiovascular endurance through exercises like running, cycling, and swimming.
Endurance Tips:
- Focus on building cardiovascular endurance through aerobic exercise
- Incorporate exercises that target the upper body, such as push-ups and pull-ups
- Practice proper form and technique
By focusing on these 7 essential fitness requirements, you'll be well-prepared for the physical demands of Army life.
Gallery Section:
Army Fitness Requirements Image Gallery
FAQs:
What are the Army's fitness requirements?
+The Army's fitness requirements include push-ups, sit-ups, the 2-mile run, body fat percentage, power, speed and agility, and endurance.
How do I prepare for the Army's fitness test?
+To prepare for the Army's fitness test, focus on building upper body strength, core strength, cardiovascular endurance, and power. Practice proper form and technique, and incorporate exercises that target the lower body.
What is the Army's body fat percentage requirement?
+The Army's body fat percentage requirement varies depending on age and sex. For men, the requirements are 20-24% for 17-20 years, 22-26% for 21-27 years, 24-28% for 28-39 years, and 26-30% for 40-49 years. For women, the requirements are 24-28% for 17-20 years, 26-30% for 21-27 years, 28-32% for 28-39 years, and 30-34% for 40-49 years.
By focusing on these 7 essential fitness requirements, you'll be well-prepared for the physical demands of Army life. Remember to practice proper form and technique, and incorporate exercises that target the lower body. With dedication and hard work, you'll be able to meet the Army's fitness requirements and succeed in your military career.