Physical Fitness Requirements for the US Army
Joining the US Army requires meeting specific physical fitness standards, which are crucial for ensuring that soldiers can perform their duties effectively and safely. The Army’s Physical Fitness Test (APFT) is used to assess a soldier’s physical abilities, and it consists of three events: push-ups, sit-ups, and a 2-mile run. To meet the US Army’s physical fitness requirements, you’ll need to score a minimum of 60 points in each event, with a total score of at least 180 points. Here are six ways to help you meet the US Army’s physical fitness requirements:
1. Develop a Comprehensive Workout Plan
A well-structured workout plan is essential for meeting the US Army’s physical fitness requirements. Your plan should include a mix of cardiovascular exercises, strength training, and flexibility exercises. Aim to work out at least 3-4 times per week, with at least one day of rest in between. Include exercises that target your upper body, lower body, and core.
| Day | Workout |
|---|---|
| Monday | Cardiovascular exercise (jogging, cycling, or swimming) for 30 minutes |
| Tuesday | Upper body strength training (push-ups, pull-ups, and dumbbell exercises) |
| Wednesday | Rest day |
| Thursday | Lower body strength training (squats, lunges, and leg press) |
| Friday | Core strength training (planks, crunches, and leg raises) |
| Saturday | Cardiovascular exercise (jogging, cycling, or swimming) for 30 minutes |
| Sunday | Rest day |
2. Focus on Building Upper Body Strength
Push-ups are a crucial part of the APFT, and having strong upper body muscles is essential for performing well in this event. Focus on building your chest, back, and shoulder muscles through exercises like push-ups, pull-ups, and dumbbell exercises.
- Push-ups: Aim to do at least 3 sets of 10-12 push-ups, 3-4 times a week.
- Pull-ups: Aim to do at least 3 sets of 8-10 pull-ups, 3-4 times a week.
- Dumbbell exercises: Aim to do at least 3 sets of 10-12 reps of dumbbell exercises like bicep curls and tricep extensions, 3-4 times a week.
3. Improve Your Core Strength
Your core muscles, including your abs and lower back, play a crucial role in maintaining good posture and stability during physical activities. Having strong core muscles can also help improve your overall athletic performance.
- Planks: Aim to hold a plank position for at least 30-60 seconds, 3-4 times a week.
- Crunches: Aim to do at least 3 sets of 10-12 crunches, 3-4 times a week.
- Leg raises: Aim to do at least 3 sets of 10-12 leg raises, 3-4 times a week.
4. Increase Your Cardiovascular Endurance
The 2-mile run is another critical event in the APFT, and having good cardiovascular endurance is essential for performing well in this event. Engage in cardiovascular exercises like jogging, cycling, or swimming for at least 30 minutes, 3-4 times a week.
- Jogging: Aim to jog at least 3 miles, 3-4 times a week.
- Cycling: Aim to cycle at least 10 miles, 3-4 times a week.
- Swimming: Aim to swim at least 1000 meters, 3-4 times a week.
5. Improve Your Flexibility and Mobility
Having good flexibility and mobility is essential for maintaining proper posture and reducing the risk of injury during physical activities. Engage in stretching exercises that target your major muscle groups, including your hamstrings, quadriceps, and hip flexors.
- Hamstring stretches: Aim to stretch your hamstrings for at least 30 seconds, 3-4 times a week.
- Quadriceps stretches: Aim to stretch your quadriceps for at least 30 seconds, 3-4 times a week.
- Hip flexor stretches: Aim to stretch your hip flexors for at least 30 seconds, 3-4 times a week.
6. Monitor Your Progress and Adjust Your Workout Plan
Regularly monitoring your progress and adjusting your workout plan is crucial for meeting the US Army’s physical fitness requirements. Use a fitness tracker or log your workouts to track your progress, and adjust your workout plan as needed.
👊 Note: It's essential to consult with a medical professional before starting any new workout plan, especially if you have any underlying medical conditions or concerns.
In conclusion, meeting the US Army’s physical fitness requirements requires a comprehensive workout plan that includes cardiovascular exercises, strength training, and flexibility exercises. By following the six tips outlined above and regularly monitoring your progress, you can improve your physical fitness and increase your chances of success in the US Army.
What is the minimum score required to pass the APFT?
+
The minimum score required to pass the APFT is 180 points, with a minimum score of 60 points in each event.
How often should I work out to meet the US Army’s physical fitness requirements?
+
Aim to work out at least 3-4 times per week, with at least one day of rest in between.
What are some exercises that can help improve my core strength?
+
Some exercises that can help improve your core strength include planks, crunches, and leg raises.
Related Terms:
- U S Army requirements
- U S Army recruitment
- Military workout plan pdf
- Us army special force school
- Military physical training
