Fitness Requirements

FITNESS REQUIREMENTS


Fitness is a huge part of Army life – and maintaining the Required Fitness Levels is critical. As a Soldier or an Officer, you’ll be given the facilities and time to train both in and outside of working hours, as well as advice on nutrition and hydration from our Army dietitians. Both regular physical activity and healthy eating will not only get you fit physically but keep you mentally sharp – which is critical in all aspects of Army life.


RECRUITMENT FITNESS TESTING

At your Assessment Day (A Day) you will be required to pass a fitness test, and your results will be graded (Grade 0 is minimum pass, with Grade 5 being the highest level). This means that the better your fitness test results, the more competitive you are within the overall selection process.

Your fitness test consists of a Multi-Stage Fitness Test (beep test), press ups and curl ups. To help you prepare for the fitness test you can use one of our Force Fit training programmes.

The requirements and gradings for the test are tabled below:

  MSFT (BEEP TEST) CURL-UPS PRESS-UPS
MALE 9.2 (Grade 2, Minimum Pass)
>12.5 (Grade 7, Strong Pass)
35 (Grade 2, Minimum Pass)
>65 (Grade 7, Strong Pass)
10 (Grade 2, Minimum Pass)
>34 (Grade 5)
FEMALE 7.3 (Grade 2, Minimum Pass)
>11 (Grade 7, Strong Pass)
25 (Grade 2, Minimum Pass)
>54 (Grade 7, Strong Pass)
3 (Grade 2, Minimum Pass)
>20 (Grade 7, Strong Pass)

 

INDUCTION DAY FITNESS TESTING

The EFL (entry fitness level) test will need to be completed at your induction day. The requirements for the test are tabled below:

  RUN 2.4 KMS CURL-UPS PRESS-UPS
MALE 12 Minutes 45 15
FEMALE 14 Minutes 35 8

ONGOING FITNESS REQUIREMENTS

Once you have been accepted into the Army you are required to maintain a high level of fitness. The different levels of fitness you will need to attain to are below. Ultimately every soldier and officer should aspire to be in the 100 club - the peak level of fitness that will help you achieve the best you can in the Army.


RFL G2 (REQUIRED FITNESS LEVEL - GRADE 2)

RFL G2 is what you need to achieve to graduate recruit training. Allowances exist for people aged 25 years or over.

  RUN 2.4 KMS CURL-UPS PRESS-UPS
MALE 10 Minutes 30 Seconds 60 28
FEMALE 12 Minutes 20 Seconds 50 14

RFL G1 (REQUIRED FITNESS LEVEL - GRADE 1

RFL G1 is the desired fitness level for all serving Soldiers and Officers.

  RUN 2.4 KMS CURL-UPS PRESS-UPS
MALE 10 Minutes 66 30
FEMALE 11 Minutes 50 Seconds 55 15

 

THE '100 CLUB'

The '100 Club' is the fitness level that all New Zealand Army officers and soldiers aspire to reach.

  RUN 2.4 KMS CURL-UPS PRESS-UPS
MALE 8 Minutes  130 55
FEMALE 10 Minutes 5 Seconds 118 36



Videos

  • Warm Up
    Warm Up

    Warm up exercises for before a workout.

  • Press Up
    Press Up

    Correct technique for the Navy, Army and Air Force

  • Pull Up
    Pull Up

    The correct technique for a pull up.

  • Back Arch
    Back Arches

    Correct technique to complete a back arch.

  • Half Squat
    Half Squat

    Correct technique to complete a half squat.

  • Stretches / Cool Down
    Stretches

    Stretches are important to complete as part of a c

  • Beep Test
    beep test

    Video detailing how the beep test works and what y

  • Army Curl Up
    Army Curl Up

    The correct technique for curl ups in the Army.