Army PT Requirements by Age: 5 Fitness Standards
The United States Army requires its soldiers to maintain a high level of physical fitness, regardless of age. The Army’s Physical Fitness Test (PFT) is used to assess a soldier’s endurance, strength, and agility. The test consists of five events: push-ups, sit-ups, a 2-mile run, and two new events introduced in 2020, the plank and the leg tuck.
Age Groups and Fitness Standards
The Army divides its soldiers into five age groups, each with its own set of fitness standards. These standards are based on the average physical abilities of soldiers within each age group.
| Age Group | Push-ups | Sit-ups | 2-mile Run | Plank | Leg Tuck |
|---|---|---|---|---|---|
| 17-21 | 30-40 | 30-40 | 14:00-15:30 | 30-40 seconds | 3-5 reps |
| 22-26 | 25-35 | 25-35 | 14:30-16:00 | 25-35 seconds | 2-4 reps |
| 27-31 | 20-30 | 20-30 | 15:00-16:30 | 20-30 seconds | 1-3 reps |
| 32-36 | 15-25 | 15-25 | 15:30-17:00 | 15-25 seconds | 0-2 reps |
| 37-41 | 10-20 | 10-20 | 16:00-17:30 | 10-20 seconds | 0-1 rep |
Push-ups
Push-ups are a fundamental exercise for building upper body strength and endurance. Soldiers are required to perform push-ups with proper form, engaging their core and keeping their body in a straight line from head to heels.
- Proper Form: Hands shoulder-width apart, fingers facing forward or slightly inward. Engage core, squeeze shoulder blades together, and lower body until chest nearly touches the ground. Push back up to starting position.
- Common Mistakes: Letting hips sag or back arch. Not engaging core or keeping body in a straight line.
👊 Note: Soldiers who cannot perform push-ups due to injury or medical condition may be allowed to substitute with alternative exercises, such as knee push-ups or chair push-ups.
Sit-ups
Sit-ups are an exercise that targets the abdominal muscles, including the rectus abdominis and obliques.
- Proper Form: Hands behind head or on shoulders, feet anchored. Lift torso until shoulders clear the ground, then lower back down to starting position.
- Common Mistakes: Using momentum or jerking the torso up. Not anchoring feet or using proper hand placement.
🏋️♀️ Note: Soldiers who experience back pain or discomfort during sit-ups should modify the exercise or substitute with alternative exercises, such as planks or Russian twists.
2-mile Run
The 2-mile run is a test of cardiovascular endurance, requiring soldiers to run at a moderate to high intensity for an extended period.
- Proper Form: Run with good posture, engaging core and keeping shoulders relaxed. Land midfoot or forefoot when striking the ground.
- Common Mistakes: Running with an uneven stride or overstriding. Not pacing oneself or running too aggressively.
🏃♂️ Note: Soldiers who experience cardiovascular or respiratory issues during the 2-mile run should consult with a medical professional and may be allowed to modify the exercise or substitute with alternative cardio exercises.
Plank
The plank is an exercise that targets the core muscles, including the abs, obliques, and lower back.
- Proper Form: Start in a push-up position, engaging core and keeping body in a straight line from head to heels. Hold for specified time.
- Common Mistakes: Letting hips sag or back arch. Not engaging core or keeping body in a straight line.
💪 Note: Soldiers who experience back pain or discomfort during the plank should modify the exercise or substitute with alternative exercises, such as side planks or bird dogs.
Leg Tuck
The leg tuck is an exercise that targets the abdominal muscles, including the rectus abdominis and obliques.
- Proper Form: Hang from a pull-up bar with hands shoulder-width apart, then lift knees up towards chest. Lower legs back down to starting position.
- Common Mistakes: Using momentum or jerking the legs up. Not engaging core or keeping body in a straight line.
👍 Note: Soldiers who experience back pain or discomfort during the leg tuck should modify the exercise or substitute with alternative exercises, such as leg raises or bicycle crunches.
In conclusion, the Army’s Physical Fitness Test is a comprehensive assessment of a soldier’s physical abilities, including endurance, strength, and agility. By meeting the fitness standards for their age group, soldiers can ensure they are ready to perform their duties safely and effectively. Remember to always prioritize proper form and technique when performing exercises, and consult with a medical professional if you experience any pain or discomfort.
What is the purpose of the Army’s Physical Fitness Test?
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The Army’s Physical Fitness Test is designed to assess a soldier’s physical abilities, including endurance, strength, and agility. The test consists of five events: push-ups, sit-ups, a 2-mile run, plank, and leg tuck.
How often do soldiers need to take the Physical Fitness Test?
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Soldiers are required to take the Physical Fitness Test twice a year, with at least 6 months between tests.
What happens if a soldier fails the Physical Fitness Test?
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If a soldier fails the Physical Fitness Test, they will be required to retake the test after a specified period of time. Failure to meet the minimum standards may result in additional training or disciplinary action.
