Fit for Life

Physical fitness plays a vital role in the Australian Defence Force, both in the permanent and Reserve forces. Because of this we have a fitness assessment that you need to pass to gain entry into the Navy, Army and Air Force. By following the tips in our fitness section you will be well prepared to meet the requirements of the Pre-entry Fitness Assessment (PFA).

Your fitness is your preparation

With a base level of fitness in place the PFA is achievable. If you're an active person who walks, runs, swims or plays competitive sport regularly you should gain the required results with ease.

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If you prepare yourself you'll succeed. If you don't plan, then you plan to fail. Steve, Personal Trainer.
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Technique

We provide you with detailed instructions on how to perform each individual exercise. Correct technique is essential in preventing strain or injury and allows you to get the most out of your fitness plan. Learn More

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Fitness Plan

To help you prepare for the PFA test we have designed an easy to follow four week training program. We set out specific activities for each day of the week, leaving two rest days to repair and reenergise your body. Learn More

Weights

Facilities

Australian Defence Force sporting facilities are world class and available to use during your spare time. Basketball and tennis courts, swimming pools and football ovals, these are all a part of your workplace! Learn More

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Pre-entry Fitness Assessment (PFA) & multistatge fitness test

All candidates who have been recommended for appointment or enlistment must undergo a Pre-entry Fitness Assessment (PFA) prior to entry. This includes the Multistage Fitness Test (or shuttle run) to measure your aerobic capacity. All candidates must also perform push-ups and sit-ups.

  • Navy

    The PFA for Navy entry consists of push-ups, sit-ups and a shuttle run.

    Male requirement: 15 Push-ups, 20 Sit-ups (feet held), 6.1 Shuttle run score.

    Female requirement: 6 Push-ups, 20 Sit-ups (feet held), 6.1 Shuttle run score.

    The only exceptions are Navy Clearance Diver and Naval Reserve Diver applicants, who must pass the PFA at the following standards: 6 Heaves (chin-ups), 30 Push-Ups, 25 Sit-Ups and a 10.1 Shuttle Run score.

  • Army

    The PFA for Army entry consists of push-ups, sit-ups and a shuttle run.

    Male requirement: 15 Push-ups, 45 Sit-ups (feet held), 7.5 Shuttle run score

    Female requirement: 8 Push-ups, 45 Sit-ups (feet held), 7.5 Shuttle run score

    For Special Forces Direct Recruiting Scheme (SFDRS) candidates, the PFA standards are:

    Male requirement: 30 Push-ups, 60 Sit-ups, 10.1 Shuttle run score

  • Air Force

    The PFA for Air Force entry consists of push-ups, sit-ups and a shuttle run.

    Male requirement: 10 Push-ups, 20 Sit-ups (feet held), 6.5 Shuttle run score

    Female requirement: 4 Push-ups, 20 Sit-ups (feet held), 6.5 Shuttle run score

    For applicants over the age of 55 the following standards will be required:

    Male requirement: 5 Push-ups, 20 Sit-ups (feet held), 6.5 Shuttle run score

    Female requirement: 3 Push-ups, 20 Sit-ups (feet held), 6.5 Shuttle run score

    The only exceptions are Ground Defence Officer and Airfield Defence Guard applicants, who must pass the PFA at the following standards: 15 Push-Ups, 45 Sit-Ups, 7.5 Shuttle Run score.