Defence Forces Fitness Tests

It is a requirement that each person who wishes to join the Defence Forces to undergo a Physical fitness test and thereafter undergo an Annual Physical Fitness Test.

Defence Forces - Fitness Test

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Potential Recruits /Cadets/Reserve Fitness Program

Please use the link below to start you preparation program that will prepare you for the Fitness Test. 

Download Fitness Program (PDF 303 Kb)

Defence Forces Induction Fitness Test

The Physical Fitness test is designed to assess the candidate’s current level of physical fitness and his/her capacity to undergo the rigours of military training. It is composed of three aspects.

Body Composition

Assessment of % body fat, using the body mass index test and skinfold caliper test (if necessary). Individuals who score in excess of 70mm (Males) or 80mm (Females) on the skinfold caliper test will NOT be permitted to continue with the test. Inductees under the age of twenty (20) should be assessed using the skinfold calipers.

General information on BMI

Body Mass Index checks whether the relationship between ones height and weight is a healthyone.

For Example:

If Gerry is 5’11” (1.80m) and weighs 188lbs (85kg), his BMI is about 26.

If Patricia is 5’4” (1.63m) and weighs 132lbs (60kg), her BMI is about 23.

Please note the following in relation to the BMI readings:

BMI of <20
May be associated with health problems for some people. It may be a good idea to consult your doctor for advice.

BMI of 20 - 25

Good health for most people. This is the range you want to stay in.

BMI of 25 — 29.9

Indicates overweight and may be associated with health problems for some people.

Local Muscular Endurance

Each inductee will under go a local muscular endurance test where they are required to complete push-ups and sit-ups under a timed test.

Press Up

  • Hands slightly more than shoulder width apart.
  • Hand must remain in original position.
  • One straight line from the shoulders to hips to heels.
  • Feet may be up to 12 inches apart.
  • No twisting of the body.
  • You must lock out the elbows.
Press Up Start Position
Press Up Start Position
Press Up Extended Position
Press Up Extended Position
Press up Resting Position
Press up Resting Position

Modified Push Ups

  • These are done from the knees.
  • Hands must remain in original position.
  • One straight line from shoulders to hips to knees.
  • No bopping of the head.
  • No twisting of the body.
  • You must lock out the elbows.
Modified Press Up - Starting Position
Modified Press Up - Starting Position
Modified Press Up - Extended/Resting
Modified Press Up - Extended/Resting
Situp Start Position
Situp Start Position
Situp Extended/Resting Position
Situp Extended/Resting Position
Test Requirements

Push Ups Sit ups Time Remarks
Male 20 20 1 Min Pass/Fail Test
Female 20 20 1 Min Pass/Fail Test
females may do modified push ups

Aerobic Capacity

Each inductee on completion of the Local Muscular Endurance test is required to complete an Aerobic Capacity test which involves the inductee running a certain distance in a given time. The table below outlines the variopus times and distances for males and females.

Aerobic Capacity Requirements
Distance Max Time allowed Remarks
Male 2.4 Km 11 Min 40 Sec Pass/Fail Test
Female 2.4Km 13 Min 10 Sec Pass/Fail Test

 

Find out more about the Defence Forces Physical Education School