7 Ways To Pass Us Army Physical Fitness Test

Preparing for the US Army Physical Fitness Test (APFT) can be a daunting task, especially for those who are new to the military or have been out of shape for a while. However, with a solid understanding of the test components and a well-structured training plan, anyone can achieve a passing score. In this article, we will discuss the seven ways to pass the US Army Physical Fitness Test.

The APFT is a three-part test that measures a soldier's physical fitness and endurance. The test consists of push-ups, sit-ups, and a 2-mile run. To pass the test, soldiers must score a minimum of 60 points in each event, with a maximum score of 100 points. The test is administered twice a year, and soldiers who fail to meet the minimum standards may face penalties, including extra duty and possible separation from the military.

Understand the Test Components

Before we dive into the seven ways to pass the APFT, it's essential to understand the test components. The test consists of three events:

1. Push-ups: This event measures a soldier's upper body strength and endurance. Soldiers must perform as many push-ups as possible in two minutes.
2. Sit-ups: This event measures a soldier's core strength and endurance. Soldiers must perform as many sit-ups as possible in two minutes.
3. 2-mile run: This event measures a soldier's cardiovascular endurance. Soldiers must complete the 2-mile run in under 14 minutes and 30 seconds.

1. Create a Training Plan

The first step to passing the APFT is to create a training plan. A training plan will help you stay focused and motivated, ensuring that you're consistently improving your physical fitness. Your training plan should include specific goals, workout routines, and a timeline. It's essential to make sure your training plan is realistic and achievable, taking into account your current fitness level and the time you have available to train.

2. Build Upper Body Strength

Building upper body strength is crucial for the push-up event. To improve your push-up performance, focus on exercises that target your chest, shoulders, and triceps. Some effective exercises for building upper body strength include:

• Push-ups: Perform push-ups regularly to build endurance and strength.
• Dumbbell chest press: This exercise targets your chest muscles, which are essential for push-ups.
• Incline dumbbell press: This exercise targets your upper chest muscles, helping to improve your push-up performance.
• Tricep dips: Tricep dips target your triceps, which are critical for push-ups.

3. Improve Core Strength

Improving core strength is essential for the sit-up event. To improve your sit-up performance, focus on exercises that target your core muscles. Some effective exercises for building core strength include:

• Sit-ups: Perform sit-ups regularly to build endurance and strength.
• Plank: Hold a plank position for 30-60 seconds to target your core muscles.
• Russian twists: Russian twists target your obliques, which are essential for sit-ups.
• Leg raises: Leg raises target your lower abs, helping to improve your sit-up performance.

4. Increase Cardiovascular Endurance

Increasing cardiovascular endurance is critical for the 2-mile run event. To improve your running performance, focus on exercises that target your cardiovascular system. Some effective exercises for building cardiovascular endurance include:

• Running: Perform regular runs to build endurance and speed.
• High-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief periods of rest.
• Cycling: Cycling is a low-impact exercise that targets your cardiovascular system.
• Swimming: Swimming is a low-impact exercise that targets your cardiovascular system.

5. Practice Proper Form

Practicing proper form is essential for all three events. Make sure to practice proper form for push-ups, sit-ups, and running to avoid injury and ensure you're targeting the correct muscles.

6. Incorporate Plyometric Exercises

Incorporating plyometric exercises can help improve your power and speed, which are essential for the APFT. Plyometric exercises involve rapid, high-intensity movements that target your muscles. Some effective plyometric exercises include:

• Box jumps: Box jumps target your legs and glutes, helping to improve your running performance.
• Burpees: Burpees target your entire body, helping to improve your endurance and strength.
• Jump squats: Jump squats target your legs and glutes, helping to improve your running performance.

7. Stay Motivated

Staying motivated is essential for passing the APFT. Find a workout buddy or join a fitness group to stay motivated and accountable. Reward yourself for reaching milestones, and don't be too hard on yourself if you encounter setbacks.

Gallery of US Army Physical Fitness Test Images

US Army Physical Fitness Test Image Gallery

Frequently Asked Questions

What is the minimum score required to pass the APFT?

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The minimum score required to pass the APFT is 60 points in each event.

How often is the APFT administered?

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The APFT is administered twice a year.

What are the consequences of failing the APFT?

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Failing the APFT can result in penalties, including extra duty and possible separation from the military.

By following these seven ways to pass the US Army Physical Fitness Test, you'll be well on your way to achieving a passing score. Remember to stay motivated, practice proper form, and incorporate plyometric exercises into your training plan. With dedication and hard work, you'll be able to pass the APFT and excel in your military career.