About Navy Physical Readiness Test Requirements

Being a member of the U.S. armed forces is a tough job. Physical fitness is stressed not only during basic training, but throughout a military career. After enlistment, recruits are advised to begin preparing for the rigors of boot camp by being able to successfully complete certain requirements in order to pass the initial test. For those interested in the Navy, the Naval Physical Readiness program sets the standard for hard work that lies ahead.

  1. The Basics

    • The Navy has its fitness testing twice a year; sailors are encouraged to prepare well in advance of the test date. The tests themselves consist of basic body-weight exercises and traditional metabolic events, such as swimming, running and flexibility. Preparing for the tests is paramount to success because having a baseline level of personal fitness not only allows the recruit to pass the tests but prepares bodies for the demands of active duty.

    The Tests

    • Tests are scored on a 100-point scale, with anything falling below a certain mark ranking the recruit on the probationary list. Outstanding, excellent, good and satisfactory are the other categories. For metabolic conditioning, the sailor faces a mile-and-a-half run that must be completed as quickly as possible, although a combination of running/walking is allowed. Eight minutes, 30 seconds is the gold standard, while times above 13 minutes are considered poor. For pushups, any number above 87 is an outstanding showing, and 37 and below is not. Sit-ups require at least 75, with 100 listed as outstanding, and the 500-meter swim (that can be subbed for the run) is similar to the run requirements. A sit and reach flexibility test rounds out the test series. The above tests relate to height, weight, and estimated body fat percentages according to various ages.

    Standards for Women

    • The requirements for men are not much different than those for female sailors. For the average 20- to 24-year-old woman (a demographic that accounts for most female sailors), the requirements are identical to those of the men. For women a few years younger, the outstanding rankings differ only by a few marks, such as sit-ups (109) and the run (9:29).

    Preparation

    • All experts agree that during training, sailors shouldn't accept getting the satisfactory times and should strive for an outstanding score in every event. For the sit-ups, six weeks prior to testing a sailor (male or female) should do a three- set, 25 sit-up rotation twice a week for the first week, culminating in a three-set, 60 sit-up maximum effort by week six, adding five to 10 reps every week. An example of running (or swimming) prep involves doing the event twice a week, trying to beat the previous week's time. Pushups require three sets of 10, three times a week, either adding a few reps to a set or going until no more pushups can be completed without rest.

    Warning

    • As always, even if already enlisted, consult a physician prior to starting this or any physical fitness regimen. The Navy Physical Readiness program is a challenging undertaking. If desired, a competent personal trainer or training partner will be able to address any areas of shortcoming as well as provide some much needed motivation when the need arises.