FIT FOR ACTION

Fitness is important. We’re always on the move, whether in combat zones or on peaceful missions. Being physically fit means we’re ready for anything.

WHAT WE'RE LOOKING FOR

We’re looking for people who don’t give up. We don’t expect superhuman strength or endurance from the start, just a commitment to work hard.

We’ve created a training plan for you to build upon. You don’t need any expensive equipment or a gym membership, just a pair of exercise trainers.

RAF FITNESS TESTS

What the Pre-Joining Fitness Test will look like

Before joining the force, you must pass our Pre-Joining Fitness Test. The three activities assessed are: running (1.5 miles), sit ups and press ups (minimum number within a minute). The time limit for the run and number of press-ups and sit-ups will depend on your age and gender.

PASS STANDARDS

PASS STANDARDS FEMALE

FEMALES - 100% pass rates
Age	2.4 Km Run	Multi-Stage Fitness Test	Press-ups	Sit-ups
	(mins)	(score)	(No.)	(No.)
15-16	13.54	6.07	10	32
17-29	13.23	7.02	10	32
30-34	13.47	6.08	9	29
35-39	14.13	6.04	8	26
40-44	14.48	5.08	7	23
45-49	15.19	5.04	6	20
50-54	15.53	4.09	5	17

PASS STANDARDS MALE

MALES - 100% pass rates
Age	2.4 Km Run	Multi-Stage Fitness Test	Press-ups	Sit-ups
	(mins)	(score)	(No.)	(No.)
15-16	11.39	9.03	20	35
17-29	11.11	9.10	20	35
30-34	11.36	9.04	19	32
35-39	12.00	8.09	18	29
40-44	12.26	8.03	17	26
45-49	12.54	7.07	16	23
50-54	13.27	7.01	15	20

FITNESS PREPARATION

Your fitness journey starts here, with our key fitness resources designed specifically for the PJFT.

Learn how to exercise correctly

Exercise & techniques

Training advice for all levels

Fitness training plan

FREQUENTLY ASKED QUESTIONS

What if I haven’t exercised before?

That’s okay, we’ve created a 12-week fitness plan to get you fit enough to pass the test. The plan is designed for people at every level of fitness. So, start at the beginning, put in the effort, and you’ll be ready for the fitness test before you know it.

How long do I need to prepare for the fitness test?

We’ve created a 12-week fitness plan to get you fit enough to pass the test. But we recommend getting as fit as possible before you take the test, as this will help you get the most out of your training.

What is the multi-stage fitness test?

You will be asked to run between two markers in time to recorded beeps, which will keep getting faster. You should try to keep up with the beeps for as long as possible.

Is the test different for Officers?

As with all roles, Officers must pass a fitness test. This is the same 2.4km (1.5m) run on a treadmill and the minimum number of press-ups and sit-ups.

What happens if I fail?

Don’t worry, it doesn’t have to be the end of the road. We’ll get in touch to let you know your options and you’ll have the chance to retake the fitness test another time.

What will I need on the day?

On the day, you’ll need a pair of well-fitting exercise trainers, socks, shorts and a t-shirt. We’ll send you more information about what to expect on the day nearer the time.