How to Improve an APFT Score

The Army Physical Fitness Test (APFT) is the standard by which the United States Army measures its soldiers' physical preparedness. The test is broken down into three sections: two minutes each for push-ups and sit-ups and a timed two-mile run. The Army website Army.com states that soldiers in basic training must score at least 50 points in each event to graduate and soldiers in advanced individual training and higher must score 60 points to pass the APFT. Here are some tips for improving your APFT score.

Instructions

    • 1

      Mix up your push-up routine. Two or three times a week, spend 20 to 25 minutes working on your push-up strength. Start with sets of regular push-ups with your arms at shoulder width; after 15 repetitions move your arms out to 1 ½ times shoulder-width and continue to do push-ups for another 15 reps. Rest for one or two minutes. Assume the front leaning rest position, placing your hands in a diamond position under the chest and perform 15 reps, then moving back to the standard position for another 15 reps. Repeat this cycle three or four times, moving to knees if necessary. Add or subtract repetitions as necessary according to your current fitness level. This program will improve endurance in the chest and shoulders and provide the necessary muscle building to perform well on the APFT.

    • 2

      Strengthen your abdominals to improve your sit-up score. The bodybuilding web site criticalbench.com recommends the bicycle crunch as the best abdominal exercise as it trains four of the abdominal muscle groups at once. Perform this exercise in combination with regular sit-ups, crunches and flutter kicks, doing approximately 30 reps of each exercise and repeating the circuit three or four times. Take rest breaks for one or two minutes as necessary. Abdominal muscles repair very quickly and can be trained daily, however, benefits of this routine can be gained by training two or three days a week. Building a strong core will not only improve your sit-up score, it also improves your overall fitness.

    • 3

      Running is the only way to improve your time on the two-mile run. When training to improve your APFT score it is important that you have a comfortable pair of running shoes; if you are running in shoes that are too tight or too loose your feet will hurt and whether you realize it or not, your times will suffer. Build your endurance by running more than two miles. Keep an even pace and steadily increase the distance you can run. If you are running on a roadway, challenge yourself to sprinting distances between telephone poles. As your endurance grows, sprint for longer distances while jogging slowly to rest.