Getting Fit for Service
Joining the Army Reserve requires a certain level of physical fitness. Meeting the Army Reserve physical requirements is essential to ensure that you can perform your duties safely and effectively. Whether you’re looking to join the Army Reserve or are already a member, here are five ways to meet the physical requirements.
Understanding the Army Reserve Physical Requirements
Before we dive into the ways to meet the physical requirements, it’s essential to understand what’s expected of you. The Army Reserve uses the Army Physical Fitness Test (APFT) to assess your physical fitness. The test consists of three events:
- Push-ups: You’ll be required to perform as many push-ups as possible in two minutes.
- Sit-ups: You’ll be required to perform as many sit-ups as possible in two minutes.
- 2-mile run: You’ll be required to complete a 2-mile run in under a certain time.
The minimum requirements for each event vary depending on your age and sex. You can find the specific requirements on the Army Reserve website.
1. Create a Workout Plan
To meet the Army Reserve physical requirements, you’ll need to create a workout plan that targets the specific events of the APFT. A good workout plan should include a mix of cardiovascular exercise, strength training, and flexibility exercises.
Here’s an example workout plan:
- Monday (Cardio Day):
- 30-minute jog or run
- 10-15 minutes of stretching
- Tuesday (Upper Body Strength Training):
- Push-ups: 3 sets of 10-15 reps
- Dumbbell rows: 3 sets of 10-15 reps
- Shoulder press: 3 sets of 10-15 reps
- Wednesday (Rest Day)
- Thursday (Lower Body Strength Training):
- Squats: 3 sets of 10-15 reps
- Lunges: 3 sets of 10-15 reps
- Calf raises: 3 sets of 10-15 reps
- Friday (Core Strength Training):
- Plank: 3 sets of 30-60 seconds
- Russian twists: 3 sets of 10-15 reps
- Leg raises: 3 sets of 10-15 reps
- Saturday (Cardio Day):
- 30-minute jog or run
- 10-15 minutes of stretching
- Sunday (Rest Day)
Remember to adjust the workout plan based on your fitness level and goals.
2. Incorporate High-Intensity Interval Training (HIIT)
HIIT is a great way to improve your cardiovascular fitness and increase your endurance. HIIT involves short bursts of high-intensity exercise followed by brief periods of rest.
Here’s an example HIIT workout:
- Warm-up: 5-10 minutes of jogging or jumping jacks
- Sprints: 30 seconds of sprinting followed by 30 seconds of rest
- Burpees: 10-15 reps followed by 30 seconds of rest
- Jumping jacks: 30 seconds followed by 30 seconds of rest
- Cool-down: 5-10 minutes of stretching
Repeat the HIIT workout 2-3 times a week to see improvements in your cardiovascular fitness.
3. Focus on Functional Training
Functional training involves exercises that mimic everyday activities. Functional training can help improve your strength, flexibility, and coordination.
Here are some functional training exercises:
- Squats: Stand with your feet shoulder-width apart and squat down until your thighs are parallel to the ground.
- Lunges: Stand with your feet together and take a large step forward with one foot. Lower your body until your back knee is almost touching the ground.
- Step-ups: Stand in front of a step or bench and step up onto it with one foot. Step back down to the starting position and repeat with the other foot.
- Plank jacks: Start in a plank position and jump your feet between different positions (e.g., shoulder-width apart, together, etc.).
Incorporate functional training exercises into your workout routine 2-3 times a week.
4. Incorporate Plyometric Exercises
Plyometric exercises, also known as jump training, can help improve your power and explosiveness.
Here are some plyometric exercises:
- Box jumps: Stand in front of a box or bench and jump up onto it.
- Depth jumps: Stand on a box or bench and jump down to the ground. Immediately jump up as high as you can.
- Burpees: Start in a standing position, then drop down into a squat position and place your hands on the ground. From there, kick your feet back into a plank position, then do a push-up. Quickly return your feet to the squat position, then stand up and jump up in the air.
Incorporate plyometric exercises into your workout routine 1-2 times a week.
5. Get Enough Rest and Recovery
Rest and recovery are just as important as exercise when it comes to meeting the Army Reserve physical requirements. Make sure to get at least 7-8 hours of sleep per night and take rest days as needed.
Additionally, incorporate recovery techniques into your routine, such as:
- Foam rolling: Use a foam roller to roll out your muscles and improve flexibility.
- Stretching: Take 10-15 minutes to stretch after each workout.
- Self-myofascial release: Use a lacrosse ball or tennis ball to release tension in your muscles.
By following these five tips, you’ll be well on your way to meeting the Army Reserve physical requirements.
💪 Note: Always consult with a doctor or medical professional before starting a new workout routine.
In conclusion, meeting the Army Reserve physical requirements takes time, effort, and dedication. By creating a workout plan, incorporating HIIT, focusing on functional training, incorporating plyometric exercises, and getting enough rest and recovery, you’ll be able to meet the physical requirements and serve your country with pride.
What is the Army Physical Fitness Test (APFT)?
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The Army Physical Fitness Test (APFT) is a test used by the Army Reserve to assess physical fitness. The test consists of three events: push-ups, sit-ups, and a 2-mile run.
How often should I work out to meet the Army Reserve physical requirements?
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Aim to work out at least 3-4 times per week, with at least one day of rest in between. You can also incorporate active recovery techniques, such as yoga or light cardio, on your rest days.
What is the minimum score required to pass the APFT?
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The minimum score required to pass the APFT varies depending on your age and sex. You can find the specific requirements on the Army Reserve website.
