2013 US Army Physical Fitness Test Preperation

The US Army requires all Army, National Guard and Army Reserve soldiers to take the APFT 1 or 2 times per year (2 for component soldiers, 1 for reserve soldiers). The test involves 3 exercises, push ups, situps and a 2 mile run. Each exercise has a minimum pass level and maximum score target.^[1] Read on to learn more.

Push Ups

The Test

Maximum push ups in 2 minutes with straight body and triceps passing parallel as so –

Pass Requirements

Training For The Test

Training every second day and eating well gives your muscles the opportunity to recover and improve between training sessions. Each day you are aiming to do better than the previous day, that is the main goal.

You have many options for training, including 3 sets of maximum reps with 2 minute breaks, or maximum pushups in 2 minutes taking 10 second breaks every time you have to stop, or 3 sets of maximum reps band resisted push ups (this will make regular push ups easy in comparison). All 3 methods will have you improving significantly within weeks and even more within months.

Sit Ups

The Test

Maximum sit ups in 2 minutes with 90 degree bent knees and fingers clasped together behind the head as so –

Pass Requirements

Training For The Test

This one is as easy as training every second day, doing maximum sit ups with good technique at a reasonable speed for 2 minutes. In the real test, somebody would be holding your ankles, which makes it easier, so have your feet locked under something if possible. If you feel your body fat is making it more difficult for you, then get started training for the running test concurrently. Losing fat, while training sit ups every second day will have you improving your sit ups count really quickly. Choose a reasonably soft surface like carpet or grass.

2 Mile Run

The Test

This test is self explanatory. You have to be able to run 2 miles at around 7mph or faster, but check the table for exact time requirements. Here’s an example of a testing track.

Pass Requirements

Training For The Test

Train as many days per week as the can. If it’s on a treadmill or a track, it doesn’t matter. Just do the 2 miles with as many walking breaks as you need. Each day and week you will improve. Choose your initial speed as low as you like depending on your starting fitness level, but every day try to either take less walking breaks or do a slightly faster speed depending on where your fitness level is at.

A treadmill is a good option as it gives you instant feedback on your speed and time, but try to get on the track or road at least sometimes to get used to it. To get a perfect score you need to get your endurance up to about 8-9mph for 2 miles straight, but that figure varies by age and gender.