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 will test your fitness, and there’s a good reason for it: we need to know you’re ready for the physical side of training.
The good news is that this is something you can prepare for, and preparation makes all the difference. You don’t need to be perfect, just willing to give it a go. This is in your control, and we’ll help you 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 let yourself not take 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
At assessment
Fitness tests
Fitness standards
All Soldiers and Officers joining the Army – as either regular, or reserve, will need to pass a fitness test. This is made up of 3 exercises. The level you need to meet to pass can be found on each role page.
Mid Thigh Pull
You'll need lower body strength for many every day military tasks. 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.
Medicine Ball Throw
Upper limb explosive strength is an essential of being able to perform many military tasks well. 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.
Multi Stage Fitness Test (bleep test)
This measures your aerobic capacity. Aerobic fitness is essential for all military tasks and important for injury prevention. 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
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Keeping yourself healthy
- 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. Here are some simple ways to get started.
- 2Eat well
Fuel your body with the right food. A balanced diet helps 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 fitness test is just the beginning. You’ll need to keep up your fitness while you wait for your start date, so you 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, stopping is one of the best things you can do for your health — and for the people around you. You’ll notice the benefits straight away, from breathing easier to saving money.
- 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 — and that matters. If you're not in good condition, you're more likely to get injured during training.
Check your BMI
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