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How fit do I need to be to join the army?
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 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
THE BRITISH ARMY FITNESS TEST
ARMY FITNESS STANDARDS
All Soldiers and Officers, regular or reserve, must pass the Army fitness test. It includes three exercises, plus an additional run for Soldiers. 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: MULTI-STAGE FITNESS TEST (BLEEP 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.
2KM RUN (FOR SOLDIERS ONLY)
This test 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.
THE BRITISH ARMY 2KM RUN: HOW FAST DO YOU NEED TO BE?
Here are the completion times in minutes to aim for, depending on the type of Army role you want:
Corps of Army Music - 13:00 mins
Royal Army Medical Service (all other soldier roles) - 12:00 mins
Army Air Corps - 12:00 mins
Adjutant General's Corps - 12:00 mins
Royal Army Chaplain's Dept. - 12:00 mins
Royal Artillery - 11:30 mins
Royal Electrical & Mechanical Engineers - 11:30 mins
Royal Army Medical Service (Combat Medical Technician) - 11:30 mins
Royal Veterinary Corps (Dog Handler) - 11:30 mins
Royal Signals - 11:30 mins
Royal Military Police - 11:30 mins
Royal Logistic Corps - 11:30 mins
Intelligence Corps - 11:30 mins
Royal Engineers - 11:00 mins
Royal Armoured Corps - 10:15 mins
Infantry (Soldier & Guardsman) - 10:15 mins
Infantry (Paratrooper) - 08:25 mins
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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, 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
FAQS: THE BRITISH ARMY FITNESS TEST
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