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 15 secs or less to meet the lowest adult soldier entry standard. 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.

What you need to reach:

  • Level 7.1 to pass for most soldier roles
  • Level 7.9 for the Royal Artillery and Royal Engineers
  • Level 8.7 for the Royal Armoured Corps and Infantry
  • Level 11.6 for the Parachute Regiment
  • At least level 6.7 for applicants for the Army Foundation College, Harrogate

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 2.9m 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 46 units 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

How to prepare

Before you arrive at the Army Assessment Centre, you will need to make sure that you're prepared for the tests that you'll take, to give yourself the very best chance of showing us what you're capable of. You should work on your overall fitness, making sure that you include both cardio and strength training in your workouts. 

Download our 100% Army Fit App for workout plans designed by Army PTIs, which will help you take your fitness to the next level. 


Available in the App store  Download from the Android play store