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 initial Fitness Test is conducted on Tuesday of Week 2 of training. In order to achieve a pass, recruits are to attain the standard requisite to their age and gender in all components of the test. These are as follows:

  • Military push-up (push-ups conducted at a 2 second cadence),
  • Flexed-arm hang (at Week 10 Fitness Test only),
  • Military sit-ups (sit-ups conducted at a 3 second cadence),
  • 2.4km run.

Prior to enlistment we recommend you begin your physical fitness training at home. Following a recommended fitness program 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
Number of push-ups 25 20 6 6
Flexed-arm hang
(only at Week 10)
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
Number of push-ups 10 7 3 3
Flexed-arm hang
(only at Week 10)
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

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 Weeks 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 frontscull swim (body fully submerged under water)
  • 50 metre swim using survival strokes only (back scull or sidestroke)
  • 15 minutes treading water / floating in overalls

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