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
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|
7.10 (Grade 2, Minimum Pass)
|5 (Grade 2, Minimum Pass)
>29 (Grade 7, Strong Pass)
|FEMALE||5.9 (Grade 2, Minimum Pass)
>8.6 (Grade 7, Strong Pass)
|1 (Grade 2, Minimum Pass)
>14 (Grade 7, Strong Pass)
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.
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||MSFT||LIFT & CARRY 20kg weight||BODY 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).
Warm up exercises for before a workout.
Correct technique for the Navy, Army and Air Force press ups.
The correct technique for a pull up.
Correct technique to complete a half squat.
Correct technique to complete a back arch.
Stretches / Cool Down
Stretches are important to complete as part of a cool down after a workout.
Video detailing how the beep test works and what you need to do to pass.
Correct technique for a curl up.