Preparing for the Navy's Fitness Standards
Future Sailors must be physically prepared for the rigors of boot-camp. Too much training time is lost because prospective Sailors arrive at boot-camp without the minimum level of strength and endurance. The responsibility of ensuring you meet the standards is yours. To ensure you meet the standards when you arrive at boot-camp, adopt a healthy lifestyle which promotes proper nutrition and daily exercise.
With safety in mind, getting physically ready for Navy boot-camp is a challenge you must take seriously. The big thing about working out is progression. Set personal fitness goals, and develop a plan to achieve them. Attempting to start boot-camp unprepared physically can lead to injury and discharge. The earlier you commit yourself to preparation, the better off you will be.
Under no circumstances will any Navy representative lead or conduct any physical activity with you before the following actions are completed:
- you successfully pass the medical examination at the Military Entrance Processing Station (MEPS).
- you execute a Hold Harmless Agreement and Release from Liability certificate (supplied by your Recruiter).
Participating in a physical fitness program while in the Delayed Entry Program (DEP) is strictly voluntary.
To help prepare for boot-camp, the Recruiter will supply you with a very informative and Navy approved "Standards, Transitions, Acknowledgment, Requirements, and Training (START)" guide. Use it!
Your recruiter cannot promote specific diet plans to reduce the possibility of the Navy becoming liable for any ill effects suffered in response to various diet plans. If you need a diet plan to get yourself within the height and weight standards, obtain the guidance from your personal physician.
Navy's Initial Fitness Standards
All recruits arriving at the Navy's boot-camp will complete initial baseline fitness assessments which includes the Physical Aerobic Cardiovascular Endurance Run (PACER) test and the Recruit Division Commander Assessment.
Physical Aerobic Cardiovascular Endurance Run (PACER) test
The initial assessment will include the Physical Aerobic Cardiovascular Endurance Run (PACER) test. The PACER test is a series of paced wind-sprint style runs. The length of each run is 65 feet, and must be completed before the lap's buzzer sounds for the lap to count. You must successfully complete the minimum required laps for your age group (see Chart).
| Gender | Age Group | Minimum Successful Laps Required |
|---|---|---|
| Male | 17-19 | 27 |
| Female | 17-19 | 17 |
| Male | 20-24 | 24 |
| Female | 20-24 | 16 |
| Male | 25-29 | 21 |
| Female | 25-29 | 15 |
| Male | 30-34 | 17 |
| Female | 30-34 | 12 |
| Male | 35-39 | 12 |
| Female | 35-39 | 10 |
| Male | 40-44 | 10 |
| Female | 40-44 | 9 |
Watch this official Navy video describing PACER.
If you fail to meet the minimum requirement of PACER, you will be enrolled in Sailorization Toughness Evaluation Preparation (STEP). While participating in STEP, you will have three more opportunities to pass PACER. If you don't pass after the third attempt, you will be set back one week of training. If you continually fail, discharge from the Navy with a discharge with an appropriate reenlistment code is likely.
Recruit Division Commander (RDC) Assessment
Once you successfully pass PACER, you will complete the Recruit Division Commander (RDC) Assessment. The RDC Assessment is a lighter version of the Navy's actual Physical Readiness Test (PRT) which consists of push-ups, planks, and a 1.5 mile run. The RDC Assessment has a built in 90-second buffer for the run; for example, a 17-19 year old male requirement is 12:15 sec to pass the Official Physical Assessment (OPFA), but with the buffer, they can score 13:45 sec to pass.
If you fail the RDC Assessment test twice, you will be set back 2 to 3 weeks and enrolled in Pre-Entry Physical Training (PREP). When you pass the RDC Assessment, you will be eligible to take the OFPA after Battle Stations, approximately one week before graduation. The OFPA is the Navy PRT as listed in the below charts which you must pass at or above a satisfactory medium score.
Navy Male & Female Physical Readiness Test (PRT) Charts
The following charts are Physical Readiness Test (PRT) requirements for Planks, Push-ups, and the 1.5 mile run for Sailors serving in the United States Navy. In order to graduate Navy boot-camp, a minimum PRT score of "Satisfactory Medium" must be achieved for your age group.
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:40 | 92 | 8:15 |
| Outstanding | 90 | 3:30 | 86 | 9:00 |
| Excellent | 75 | 3:10 | 76 | 9:45 |
| Good | 60 | 2:10 | 51 | 11:00 |
| Satisfactory Medium | 50 | 1:30 | 46 | 12:15 |
| Probationary | 45 | 1:10 | 42 | 12:45 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:40 | 51 | 9:29 |
| Outstanding | 90 | 3:30 | 47 | 11:30 |
| Excellent | 75 | 3:10 | 42 | 12:30 |
| Good | 60 | 2:10 | 24 | 13:30 |
| Satisfactory Medium | 50 | 1:30 | 20 | 14:45 |
| Probationary | 45 | 1:10 | 19 | 15:00 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:35 | 87 | 8:30 |
| Outstanding | 90 | 3:25 | 81 | 9:15 |
| Excellent | 75 | 3:05 | 71 | 10:30 |
| Good | 60 | 2:05 | 47 | 12:00 |
| Satisfactory Medium | 50 | 1:25 | 42 | 13:15 |
| Probationary | 45 | 1:05 | 37 | 13:30 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:35 | 48 | 9:47 |
| Outstanding | 90 | 3:25 | 44 | 11:30 |
| Excellent | 75 | 3:05 | 39 | 13:15 |
| Good | 60 | 2:05 | 21 | 14:15 |
| Satisfactory Medium | 50 | 1:25 | 17 | 15:15 |
| Probationary | 45 | 1:05 | 16 | 15:30 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:30 | 84 | 8:55 |
| Outstanding | 90 | 3:20 | 77 | 9:38 |
| Excellent | 75 | 3:00 | 67 | 10:52 |
| Good | 60 | 2:00 | 44 | 12:53 |
| Satisfactory Medium | 50 | 1:20 | 38 | 13:45 |
| Probationary | 45 | 1:00 | 34 | 14:00 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:30 | 46 | 10:17 |
| Outstanding | 90 | 3:20 | 43 | 11:45 |
| Excellent | 75 | 3:00 | 37 | 13:23 |
| Good | 60 | 2:00 | 19 | 14:53 |
| Satisfactory Medium | 50 | 1:20 | 15 | 15:45 |
| Probationary | 45 | 1:00 | 13 | 16:08 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:25 | 80 | 9:20 |
| Outstanding | 90 | 3:15 | 74 | 10:00 |
| Excellent | 75 | 2:55 | 64 | 11:15 |
| Good | 60 | 1:55 | 41 | 13:45 |
| Satisfactory Medium | 50 | 1:15 | 35 | 14:15 |
| Probationary | 45 | 0:55 | 31 | 14:30 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:25 | 44 | 10:46 |
| Outstanding | 90 | 3:15 | 41 | 12:00 |
| Excellent | 75 | 2:55 | 35 | 13:30 |
| Good | 60 | 1:55 | 17 | 15:30 |
| Satisfactory Medium | 50 | 1:15 | 13 | 16:15 |
| Probationary | 45 | 0:55 | 11 | 16:45 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:20 | 76 | 9:25 |
| Outstanding | 90 | 3:10 | 70 | 10:08 |
| Excellent | 75 | 2:50 | 60 | 11:23 |
| Good | 60 | 1:50 | 37 | 14:08 |
| Satisfactory Medium | 50 | 1:10 | 33 | 14:45 |
| Probationary | 45 | 0:50 | 27 | 15:00 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:20 | 43 | 10:51 |
| Outstanding | 90 | 3:10 | 39 | 12:08 |
| Excellent | 75 | 2:50 | 34 | 13:45 |
| Good | 60 | 1:50 | 14 | 15:53 |
| Satisfactory Medium | 50 | 1:10 | 11 | 16:38 |
| Probationary | 45 | 0:50 | 9 | 17:00 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:15 | 72 | 9:30 |
| Outstanding | 90 | 3:05 | 67 | 10:15 |
| Excellent | 75 | 2:45 | 56 | 11:45 |
| Good | 60 | 1:45 | 34 | 14:30 |
| Satisfactory Medium | 50 | 1:05 | 29 | 15:15 |
| Probationary | 45 | 0:45 | 24 | 15:30 |
| Performance Level | Points | Forearm Planks | Push-ups | 1.5-mile run |
|---|---|---|---|---|
| Maximum | 100 | 3:15 | 41 | 10:56 |
| Outstanding | 90 | 3:05 | 37 | 12:15 |
| Excellent | 75 | 2:45 | 32 | 14:00 |
| Good | 60 | 1:45 | 12 | 16:15 |
| Satisfactory Medium | 50 | 1:05 | 9 | 17:00 |
| Probationary | 45 | 0:45 | 7 | 17:15 |
Steps used to determine your overall score:
- Determine the points you achieved for each event.
- Add the points for each individual event.
- Divide the total points by three to get an average.
- Assign performance category-level.
Navy DEP Physical Training Injury
Navy Delayed Entry Program (DEP) members injured while participating in supervised DEP physical exercise programs, including the initial fitness assessment (IFA), physical readiness test (PRT) and physical screening test (PST), may use naval medical and dental facilities when granted Secretary of the Navy designee status. These members may not be authorized to use civilian health care under the TRICARE program. Requests for consideration as a potential designee will be submitted to Chief, Bureau of Medicine and Surgery via Navy Recruiting Command. Include sufficient information concerning the injury and the circumstance under which the injury occurred to show cause for approval. The Secretary’s discretionary authority is exercised most conservatively; favorable action is usually taken on requests involving instances wherein the treatment is in the best interest of the patient, the Navy, and the government. The mere need of medical care alone will not support approval of such a request.
Page written and maintained by NCCM Thomas Goering, USN (Retired).
