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How fit do I need to be?
Fitness is part of Army life - but it’s not about being the fastest or strongest.
When you apply to join the Army, we’ll test your fitness. This is because we need to know you’re ready for the physical side of training.
The good news? You’re in control of your fitness, and you can prepare - and that’s what makes all the difference. You don’t have to be perfect, but as long as you’re willing to give it a go, we’ll help you through the Army fitness test every step of the way.
Fitness isn’t just physical - it’s mental, too. Staying positive, setting goals, and believing in yourself will help you push through.
Don't miss an opportunity because you are scared of failing. You will never know your true potential unless you give something a go.
Erin, Combat Medical Technician
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At assessment
THE BRITISH ARMY FITNESS TEST
ARMY FITNESS STANDARDS
To be in the Army, you must pass the Army fitness test. It includes three exercises, which can be done in any order during assessment. Check your chosen role page to see the exact fitness standards you need to meet.
EXERCISE 1: MID-THIGH PULL
You need lower-body strength for many military tasks. In the mid-thigh pull, stand at a bar set to mid-thigh height and pull upward as hard as possible for 5 seconds. You get two attempts; the highest force measured on the dynamometer is your score.
EXERCISE 2: MEDICINE BALL THROW
Upper-body explosive strength is vital for many military tasks. Sit against a wall and throw a 4kg medicine ball as far as possible. You have three attempts, and your longest throw counts.
EXERCISE 3 (soldiers): 2KM RUN
This test for soldiers measures aerobic endurance. After an 800m warm-up, complete a continuous 2km run on a flat course as fast as possible. Pace yourself to stay consistent. The 2km run takes place in all weather conditions.
EXERCISE 3 (officers): MULTI-STAGE FITNESS TEST
The multi-stage fitness (bleep) test measures aerobic capacity. Run between two lines 20m apart in time with beeps that get faster. The test ends when you fail to reach the line before the beep twice in a row.
HOW TO PREPARE FOR THE ARMY FITNESS TEST
- 1Get in the right mindset
Joining the Army is a big step - and one you can prepare for. Looking after your health now will give you the best chance of success, not just at assessment, but throughout your training and career.
- 2Eat well
Fuel your body with the right food. A balanced diet will help you feel energised, stay focused, and reach your fitness goals. It also supports a healthy BMI - which you’ll need to pass. There are plenty of guides out there to help you get inspired and stay on track.
- 3Keep it up
Passing your British Army fitness test is just the beginning. You’ll need to keep up your fitness while you wait for your start date, so you’ll arrive ready to take on training. The Army is physically demanding - but with regular activity, you’ll be ready for it.
- 4Stop smoking
All Army Basic Training units are now tobacco free. If you smoke, this is a good time to stop. It’s one of the best things you can do for your health, and it makes a difference to the people around you too. Many people feel the benefits quickly - breathing becomes easier, fitness improves, and you’ll save money as well.
- 5Know your BMI
Your Body Mass Index (BMI) is a score based on your height and weight. It helps show whether you’re a healthy weight, which is important when you’re preparing for training. If you’re not in good condition, you’re more likely to pick up injuries during basic training.
For the British Army, the BMI requirement is usually between 18 and 28. In some cases, males with a BMI of up to 32 may be considered. If your BMI is higher because of muscle mass, your waist measurement will also be taken into account to give a fairer picture of your fitness.
Check your BMI
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Physical Training
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Fitness after the Assessment Centre
How to prepare for Basic Training
Once you’ve passed the Assessment Centre, it’s important to keep your fitness on track.
Basic training is demanding, so arriving in good physical shape - and with the right mindset - will help you get the most from it.
Staying active, building good habits and looking after yourself will make the transition into training smoother and help you cope with the challenges ahead.
How hard is Basic Training?
Being fit and ready will help you through the physical and mental demands of the 13 week course. The training is tough, but when you pass the assessment centre tests, you're showing us that you've got what it takes to become a soldier.