Army Physical Fitness Standards

In order to move along through certain phases of training and maintain your status as an American Soldier, you will be required to physically perform up certain standards. You will be tested regularly to track your progress and make sure that you are maintaining your physical fitness standards. Those standards vary by gender and age group.

Below is a rundown of the Army Physical Fitness Standards:

To be able to enter Army Basic Combat Training (BCT), you will be tested on and must be able to meet the minimum standards. You will be given this test in Reception:

For males:
Run - 1 mile in 8:30
Sit-ups - 17 in 1:00
Push-ups - 13 in 1:00

For males age 35 and older:
Run - 1 mile in 8:45
Sit-ups - 14 in 1:00
Push-ups - 12 in 1:00

For females:
Run - 1 mile in 10:30
Sit-ups - 17 in 1:00
Push-ups - 3 in 1:00

For females age 35 and older:
Run - 1 mile in 11:00
Sit-ups - 14 in 1:00
Push-ups - 12 in 1:00

In order to graduate from Basic Combat Training, you will need to be able to perform at the following standards. You will tested on this prior to graduating BCT. Note that after the intense physical training of BCT, you will be in excellent shape to pass this test. Failure is very rare.

BCT Minimum Graduation Standard:

Males age 17-21:
Run - 2 miles in 16:36
Sit-ups - 47 in 2:00
Push-ups - 35 in 2:00

Males age 22-26:
Run - 2 miles in 17:30
Sit-ups - 43 in 2:00
Push-ups - 31 in 2:00

Males age 27-31:
Run - 2 miles in 17:54
Sit-ups - 36 in 2:00
Push-ups - 30 in 2:00

Females age 17-21:
Run - 2 miles in 19:42
Sit-ups - 47 in 2:00
Push-ups - 13 in 2:00

Females age 22-26:
Run - 2 miles in 20:36
Sit-ups - 43 in 2:00
Push-ups - 11 in 2:00

Females age 27-31:
Run - 2 miles in 21:42
Sit-ups - 36 in 2:00
Push-ups - 10 in 2:00

In order to graduate from Advanced Individual Training (AIT), the following standards must be met:

Males age 17-21:
Run - 2 miles in 15:54
Sit-ups - 53 in 2:00
Push-ups - 42 in 2:00

Males age 22-26:
Run - 2 miles in 16:36
Sit-ups - 50 in 2:00
Push-ups - 40 in 2:00

Males age 27-31:
Run - 2 miles in 17:00
Sit-ups - 45 in 2:00
Push-ups - 39 in 2:00

Females age 17-21:
Run - 2 miles in 18:54
Sit-ups - 53 in 2:00
Push-ups - 13 in 2:00

Females age 22-26:
Run - 2 miles in 19:36
Sit-ups - 50 in 2:00
Push-ups - 11 in 2:00

Females age 27-31:
Run - 2 miles in 21:30
Sit-ups - 45 in 2:00
Push-ups - 10 in 2:00

Now, whether you are trying to work your way up through these standards or are already there and looking to maintain, I highly recommend working out every day. I was given the following advice by my recruiter and follow it to the letter.

1. Look at the AIT graduation standards for your age/gender group. Those are the numbers I want you to use. For me (31 year old male) my standards are 2 mile in 17:00, 45 sit-ups in 2:00, and 39 push-ups in 2:00.

2. Do at least 3 sets of sit-ups every day. Once in the morning, once mid-day, and once again before going to bed.
Each time, do at least your minimum number for the AIT standard or go for 2 minutes, whichever is longer.

3. Do tons of sets of push-ups every other day. Do them when you wake up. Do them mid-day. Do them before you go to bed. On top of that, pick a frequent activity you perform throughout the day, such as going to the kitchen, going to the bathroom, or passing through a certain doorway. Each time you perform this activity, do another set of push-ups.
Each time, do at least your minimum number for the AIT standard or go for 2 minutes, whichever is longer.

4. On alternating days (the days you're not doing push-ups), run at least once.
Run for two miles or for your AIT standard time, whichever is longer.

Stick to this schedule like glue, every single day, and you'll be in fine shape to pass any PT Test the Army can throw at you.