Recruit School Fitness

Members of the Australian Defence Force are required to maintain a high standard of physical fitness at all times. Recruits will undertake a number of activities to ensure that they reach the required level of fitness.

Organised sport is included in the training program and all recruits will participate when the program permits.

Recruits must pass the RAN Physical Fitness Test before graduating. The Fitness Test is usually conducted on Thursday of week one of training. In order to achieve a pass, recruits are to attain the standard requiste to their age and gender in all components of the test. These are as follows:

  • Military push-up or Flexed-arm hang (pushups conducted at a 2 second cadence)
  • Military Sit ups (sit ups conducted at a 3 second cadence)
  • 2.4 km run.

Prior to enlistment we recommend you begin your physical fitness training at home. Following a recommended fitness program (external link) 3 - 5 times per week for at least 5 weeks prior to arriving at Recruit School will assist in meeting the challenges in the physical fitness program.

For your health and safety it is recommended that you consult with your doctor prior to beginning any physical fitness program.

Physical Fitness Test requirements are:

Age Less than 35 years Age 35 to 44 years Age 45 to 54 years Age 55 and over
Male
Number of Push-ups 25 20 6 6
Flexed-arm Hang 25 seconds 20 seconds 15 seconds 10 seconds
Number of Sit-ups 25 20 15 10
2.4km Run 13 minutes 15 minutes 17 minutes 19 minutes
500 Metre Swim 12.5 minutes 13.5 minutes 14.5 minutes 15.5 minutes
Beep Test 7.4 6.10 6.4 5.9
Female
Number of Push-ups 10 7 3 3
Flexed-arm Hang 25 seconds 20 seconds 15 seconds 10 seconds
Number of Sit-ups 25 20 15 10
2.4km Run 15 minutes 17 minutes 19 minutes 21 minutes
500 Metre Swim 13.5 minutes 14.5 minutes 15.5 minutes 16.5 minutes
Beep Test 6.9 6.2 5.4 5.0

In addition to the Physical fitness standard, all members of the RAN are required to undertake the RAN Swim Test.

Swim Test

You must pass the swim test to graduate from Recruit School, and you must pass the swim test to proceed to the Safety of Life at Sea Training which is a requirement for the Sea Familiarisation Training conducted between week 4 and 9 of the recruit course.

Recruits are required to wear overalls for the test and swim unaided in any manner. The RAN Swim Test consists of the following:

  • 3 metre safety jump from a platform
  • 10 metre underwater swim (body fully submerged under water)
  • 50 metre swim using survival strokes only (breaststroke, back scull or sidestroke)
  • 15 minutes treading water in overalls

You will find it much easier to pass the swimming test if you undertake swimming training before you join.