Fitness Requirements

As one of our crew, you will have to be ready for action anywhere, anytime. This means you will need to be physically prepared. Life in the Navy not only means you will have access to all the facilities needed to stay in shape, but fitness will be part of your daily work.

 

RECRUITMENT FITNESS TESTING

ASSESSMENT DAY

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. Although curl ups are not required for entry into the Navy, you will do them as part of the A Day fitness test to keep your options open for the other services. You won't be graded on them but it is recommended you aim above the minimum pass.

To help you prepare for the A Day fitness test you can use one of our Force Fit training programmes

The fitness requirements and grades for the test are tabled below:

 MSFT (BEEP TEST)CURL-UPS (NOT GRADED)PRESS-UPS
MALE

7.10 (Grade 2, Minimum Pass) 
>10.5 (Grade 7, Strong Pass)

35 
>65 
5 (Grade 2, Minimum Pass) 
>29 (Grade 7, Strong Pass)
FEMALE 5.9 (Grade 2, Minimum Pass) 
>8.6 (Grade 7, Strong Pass)
25 
>54 
1 (Grade 2, Minimum Pass)
>14 (Grade 7, Strong Pass)

INDUCTION DAY

At your Induction Day (I Day) you will be required to pass the fitness test again to the same standard as the A Day. For you to get the most out of basic training and to prevent injuries, you should train and prepare to exceed this standard and be as fit as you can before I Day and joining your intake. 

ENTRY SWIM TEST

Navy candidates are required to pass an Entry Swim Test (EST) during the recruiting process.  You will be given more information about this test after the Interview stage. When you have passed the EST you will receive a Swimming Certificate of Competency (CoC) which is valid for 12 months. EST Details and List of Approved Assessment Centres.

DIVER RECRUITMENT FITNESS TESTING

The minimum MSFT standard for diver is Level 9.5 on the beep test, 30 press ups and 66 curl ups.

 

FITNESS REQUIREMENTS DURING INITIAL TRAINING

During initial training you will need to pass a swim test and a fitness test that both differ slightly from the recruitment tests. The swim test requires you to swim 50 metres and, on completion, remain afloat unaided by treading water for three minutes. This test will be conducted wearing overalls and gym shoes. The fitness test includes a Multi-Stage Fitness Test (beep test) and a body drag and lift/carry. There is no need to practice swimming in clothing or doing the body drag or lift/carry before you join.

Age and gender specific standards for the Navy fitness test during initial training are shown below. However, most people find that the physical component of basic training improves their fitness level beyond the minimum standards. There is only one age/gender group that has to increase their fitness level beyond the minimum entry requirement. The focus during training is on achieving the highest fitness level that you can. 


ONGOING FITNESS REQUIREMENTS

After basic training and throughout your career you are still required to maintain your fitness level to the below standards.

MINIMUM FITNESS LEVEL MSFTLIFT & CARRY 20kg weightBODY DRAG a dummy 
Male under 30 years old 7.10 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds
Male 30-39 years old 6.10 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds
Male 40+ years old 5.9 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds
Female under 30 years old 5.9 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds
Female 30-39 years old 4.9 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds
Female 40+ years old 4.1 4x 15m shuttles in under 45 seconds 15 m in under 30 seconds

*Multi-Stage Fitness Test (beep test).

 

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 press ups.

  • Pull Up
    Pull Up

    The correct technique for a pull up.

  • Half Squat
    Half Squat

    Correct technique to complete a half squat.

  • Back Arch
    Back Arches

    Correct technique to complete a back arch.

  • Stretches / Cool Down
    Stretches

    Stretches are important to complete as part of a cool down after a workout.

  • Beep Test
    beep test

    Video detailing how the beep test works and what you need to do to pass.

  • Curl Up
    Curl Up

    Correct technique for a curl up.