How to Get Army Fit

The Army requires all recruits to pass a physical fitness test, or PFT, before advancing on to infantry training. This test measures your stamina, cardiovascular health and physical strength. Each recruit must perform sit ups, push ups, and a timed run. Depending on their age, males must do 31 to 35 push ups, 43 to 47 sit ups, and a 17:30 to 16:36 minute run. Females must do 11 to 13 push ups, 43 to 47 sit ups, and a 20:36 to 19:42 minute run. To meet these standards, you will need to combine cardiovascular and weight training for a total body workout.

Instructions

    • 1

      Plan a schedule for your workouts. Getting fit for the Army will not happen overnight, so allow for about six months of workouts five or six days a week to get in shape, especially if you already lead a sedentary lifestyle. Each workout should contain about ten minutes of warmup, then either a run or a strength training session with a cool down.

    • 2

      Begin your plan with a half mile or a mile run. Warm up your muscles by stretching your legs for about ten minutes before you set out. Running outside is optimal because it will give you the most variation, but you can use a treadmill as well.

    • 3

      Do strength training on the next day, focusing particularly on push ups and sit ups. Try to do at least 10 push ups and 30 sit ups, or more if you can. Rest for a few minutes, then repeat these exercises. Continue this cycle for thirty minutes. Pay close attention to your form. During push ups, keep your back straight and lower yourself to about a fist-length from the ground. For Army sit ups, hold your legs out at a 45 degree angle and interlace your fingers behind your head. Pull your head up until it passes the base of your spine.

    • 4

      Alternate running and strength training days for the next several months. Steadily increase the distance and speed of your run, and work to do more push ups and sit ups at a time. Incorporate other strengthening exercises like lunges or squats to improve your overall physical fitness and make your workout more exciting.

    • 5

      Eat healthy foods like whole grains, lean protein, vegetables and fruit. Get plenty of rest as well. Physical fitness requires more than exercise -- it also depends on your diet and overall well-being. Healthy food and rest will allow your body to rebuild the muscle that you work while exercising, making you leaner, fitter, and ready for the Army PFT.