A quick guide to the new fitness tests



Find out what you can expect from the fitness tests when you head to an Army Assessment centre to join as a soldier or officer.

The Run

 PTI running

Normally this is a 2km (1.2 mile) run, after an 800m (0.5 mile) warm up jog for between 6 min 30 sec and 7 min. You must run 2km in 11 min and 30 secs or faster to meet the adult soldier entry standard for many roles. Some trades require a faster time.

We have temporarily replaced the run with a Multistage Fitness Test (MSFT) or “beep test” during COVID-19.  This ensures better social distancing can be maintained.  

You need to run between two lines, 20m apart, in time with a beep. The beeps get steadily faster. Your score is based on the point where you can no longer keep up.

  • Details of run time and MSFT levels can be found on Rolefinder

Why test your running?
The run measures your aerobic capacity. Aerobic fitness is essential for all military tasks, and important for injury prevention.

How to prepare

  • Regularly run 2km
  • Jump Squat
  • Alternate Squat Thrust
  • Burpee

The Medicine Ball Throw

PTI demonstrating the ball throw

Sitting with your back against a wall, you'll throw a 4kg medicine ball as far as you can. Your best throw of three will count. You must throw at least 2.7m to meet the lowest soldier entry standard. Some trades will need you to throw the ball 3.1m.

Why test your seated throw?
The seated ball throw measures your upper-limb explosive strength. This is an important part of fitness, and is essential of being able to perform many military tasks well.

How to prepare (links to instructional videos)

The Mid-Thigh Pull

Thigh Pull

Standing in front of a bar set to mid-thigh height, you'll be asked to pull the bar upwards for 5 seconds, then rest and repeat. Your best score of the two attempts will count. You must pull 50kg or more to meet the lowest soldier entry standard, although some trades will need a higher score. Your score will be taken from the best of your two attempts.

Why test your mid-thigh pull?

This test measures your lower-body strength. In the Army, you need lower body strength for many every day military tasks. 

How to prepare

  • Squat with calf raise
  • Lunge
  • Glute Bridge
  • Bench Pull / Rope Pull

100% Army Fit

Whether you're just thinking about joining the Army, have applied, or are waiting to join, our 100% ArmyFit app can help you prepare.

The App will help you identify where you need the most work - with strength or cardio training, and build a training plan around you. You can also use it to practice 2km runs, recording your time and sharing them with your recruiter when they ask for it.

Designed by Army physical training instructors, the app will help you develop your overall fitness levels, which will help you to build and maintain a good physical standard, without risking injury. The app has videos to help you master the right techniques, and a training programme, designed to help you progress.

Fit app screens

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