Preparing for the UK Army Fitness Test? Whether you’re a potential recruit or just curious about the challenge, this test isn’t just about meeting physical standards—it’s about pushing your limits and proving your resilience. In this guide, we’ll break down the fitness requirements, share expert tips, and give you a plan to smash your goals. Ready to step up? Let’s get started!
What Is the UK Army Fitness Test?
The UK Army Fitness Test is your first big step towards proving you’re ready for military life. It’s a mix of strength, endurance, and grit designed to show you’ve got what it takes. Here’s what it includes:
1. 2km Run
You’ll need to smash this timed run to prove your cardio fitness. The faster you finish, the better, with targets depending on your age and gender.
2. Med Ball Throw
Test your upper body power by launching a 4kg medicine ball as far as you can. It’s all about explosive strength and solid technique.
3. Mid-Thigh Pull
Think deadlift, but with a fixed bar. This measures your lower body strength and the force you can produce—key for lifting and carrying in the field.
4. Shuttle Run (Beep Test)
A classic endurance test. Run back and forth in sync with beeps that get faster over time. The goal? Keep going until you can’t anymore.
Why It Matters
The fitness test isn’t just about numbers; it’s about proving you’re ready to take on the physical and mental challenges of Army life. Pass it, and you’ll show you’ve got the strength, stamina, and determination to go the distance.
British Army Fitness Standards: What to Expect
The British Army fitness standards are all about making sure you’re ready for the demands of Army life, no matter your role. Here’s what you need to know:
Role Fitness Test (Entry) (RFT(E))
If you’re looking to join the Army, this is your first hurdle. The RFT(E) tests your basic fitness to see if you’re ready to take on Basic Training. It includes:
- Seated Medicine Ball Throw: Tests your upper body power.
- Mid-Thigh Pull: A strength test focused on your lower body.
- 2km Run: Measures your cardio endurance.
Each role has its own fitness targets, so the requirements vary based on what you’re applying for.
Role Fitness Test (Soldier) (RFT(S))
Once you’re in, the RFT(S) kicks it up a notch. This is designed to reflect the physical demands of your specific role. Forget age or gender—this test focuses purely on what your job requires.
How to Prepare
The Army has your back with a no-fuss training plan that gets you ready using bodyweight exercises and cardio. No fancy equipment needed—just consistency and effort.
Why It’s Important
The British Army’s fitness standards are built to make sure you’re physically ready to handle the challenges ahead. From carrying heavy gear to running on rough terrain, you’ll be tested—but that’s the point.
Tips to Prepare for the UK Army Fitness Test
Preparing for the UK Army Fitness Test takes smart training, discipline, and consistency. Here’s how to get ready and smash it:
Understand the Test Requirements
Know exactly what you’re up against. The test includes the 2km run for speed and endurance, the medicine ball throw to test explosive power, the mid-thigh pull for lower body strength, and the shuttle run to measure stamina and agility. When you know the specifics, you can train smarter.
Build a Solid Training Plan
A balanced workout routine is key. Focus on cardio by running 3-4 times a week, mixing steady runs with sprints or intervals to boost speed. Add strength exercises like push-ups, squats, and planks, and work on explosiveness with moves like medicine ball throws or box jumps.
Practice Test Scenarios
Recreate the test as much as possible. Time your 2km run or practice medicine ball throws to see where you’re at. This will build confidence and help you gauge your progress.
Prioritise Recovery
Don’t skip rest days—they’re when your body gets stronger. Aim for 7-8 hours of sleep each night, stretch regularly to avoid injuries, and listen to your body when it needs a break.
Improve Your Nutrition
You can’t out-train a bad diet. Load up on protein for muscle recovery, carbs for energy, and make sure you’re drinking enough water to stay hydrated.
Focus on Mental Toughness
The test isn’t just about physical strength—it’s about mindset too. Stay motivated by setting small goals, visualising your success, and pushing through when things get tough.
Start Early
Procrastination won’t cut it. The sooner you start training, the more time you’ll have to build the strength and endurance you need to succeed.
Seek Support
Training with a mate or joining a group can make the process more fun and keep you accountable. A bit of healthy competition never hurts either!
The UK Army Fitness Test is challenging, but with the right prep and mindset, you can absolutely crush it. Train smart, stay consistent, and give it everything you’ve got!
Cardiovascular Endurance Training
Cardiovascular endurance is a game-changer for smashing the UK Army Fitness Test, especially the 2km run and shuttle run. Here’s how to level up your cardio and boost your stamina:
1. Find Your Starting Point
Time your 2km run to see where you’re at. This gives you a baseline to work from and a goal to beat. Tracking your progress will keep you motivated.
2. Keep Your Workouts Fresh
Mix up your training to avoid boredom and build endurance from all angles:
- Steady Runs: Run at a comfortable pace for 3-5km to build a solid cardio foundation.
- Intervals: Go all out for 30 seconds, then jog for 1 minute. Repeat 6-10 times to boost speed and recovery.
- Hills: Sprint uphill and walk or jog back down. Great for power and lung capacity.
3. Train Smart for the Test
Focus on the 2km distance by running at your target pace. Aim to shave seconds off your time every week to build confidence and speed.
4. Switch It Up
Cardio doesn’t have to mean just running. Try these alternatives to keep things interesting:
- Cycling or rowing for low-impact endurance.
- HIIT for quick, intense sessions that build stamina fast.
- Swimming for full-body cardio with less strain on your joints.
5. Don’t Overdo It
Ease into it. Increase your distance or intensity gradually to avoid injuries. Stick to the 10% rule—don’t ramp up your training volume by more than 10% a week.
6. Recovery Is Key
Your body needs time to rebuild and get stronger. Prioritise rest days, stretch out sore muscles, and fuel up with good food and hydration to bounce back faster.
7. Track Everything
Use a fitness tracker or app to keep an eye on your pace, distance, and heart rate. Seeing those numbers improve is a huge motivator.
Strength Training for the Army Test
Strength training is your ticket to crushing the UK Army Fitness Test, especially when it comes to the mid-thigh pull and medicine ball throw. The goal? Build real, functional strength that prepares you for the test—and the demands of Army life. Here’s how to train like a pro:
1. Nail the Basics with Compound Lifts
Focus on big movements that hit multiple muscle groups at once. These are your bread and butter:
- Squats: Build power and stability in your legs.
- Deadlifts: Perfect for mimicking the mid-thigh pull and boosting full-body strength.
- Pull-Ups: Target your back, shoulders, and arms.
- Push-Ups: Strengthen your chest, shoulders, and triceps—Army staples.
2. Train for Explosive Power
The medicine ball throw is all about explosive strength. Add these moves to your routine:
- Medicine Ball Slams: Mimic the throwing motion and build upper body power.
- Box Jumps: Develop explosive lower body strength.
- Power Cleans: Train your whole body to generate speed and force.
3. Get a Grip (Literally)
A strong grip is non-negotiable for Army tasks and the mid-thigh pull. Build it with:
- Farmer’s Carries: Walk with heavy weights to build grip and core strength.
- Dead Hangs: Hang from a pull-up bar to boost grip endurance.
- Thick Bar Training: Use fat grips or thick bars for an extra challenge during lifts.
4. Level Up with Progressive Overload
Strength isn’t built overnight. Gradually increase the weight, reps, or intensity of your workouts to keep challenging your muscles and making gains.
5. Don’t Ignore Your Core
A strong core powers everything. Work it with:
- Plank Variations: Try side planks, weighted planks, or dynamic planks.
- Russian Twists: Build rotational strength for throwing.
- Hanging Leg Raises: Crush your core and boost grip strength.
6. Practice Like It’s the Test
Simulate the test by practicing mid-thigh pulls with a barbell and throwing a medicine ball for distance. Focus on form and controlled power to maximise your performance.
7. Add Bodyweight Circuits
Army training loves bodyweight exercises for a reason—they work. Mix in circuits with push-ups, squats, and lunges to build strength and endurance.
8. Recovery Is Non-Negotiable
Your muscles need rest to rebuild stronger. Prioritise recovery with proper sleep, hydration, and a protein-packed diet. Take rest days seriously—they’re part of the process.
The key to success is consistency, smart training, and staying motivated. Get your strength game on point, and you’ll be ready to smash the Army fitness test like a boss!
Practicing the 2km Run
Nailing the 2km run for the UK Army Fitness Test is all about speed, stamina, and smart training. Here’s how to get it done:
1. Find Your Starting Point
Time yourself on a 2km run to see where you’re at. This gives you a baseline and a goal to crush as you improve.
2. Switch Up Your Workouts
Running the same pace every time won’t cut it. Mix these into your routine:
- Tempo Runs: Push yourself at a steady, challenging pace for 2-3km to build endurance.
- Intervals: Alternate between fast sprints (e.g., 400m) and recovery jogs. Perfect for speed gains.
- Hill Sprints: Sprint uphill for power, then jog back down. Builds strength and boosts efficiency.
- Long Runs: Go for 3-5km at an easier pace to improve your overall stamina.
3. Practice at Race Pace
Get comfortable running at your target speed. Break the 2km into chunks (like 4x500m) with short rests to train your body to hold that pace.
4. Master Your Form
Good technique can make you faster without extra effort:
- Stand tall with relaxed shoulders.
- Swing your arms smoothly, keeping your hands loose.
- Focus on quick, light steps for better efficiency.
5. Strengthen Up
A strong body equals better running. Add squats, lunges, and calf raises to your workouts. Stretch regularly to keep your muscles loose and ready.
6. Track Your Progress
Use a fitness app or tracker to log your runs. Watching your times improve is a great motivator.
7. Simulate the Test
Practice on a flat route similar to the test setup. Run at the same time of day to get into the zone.
8. Taper Smart
In the week before the test, cut back on the mileage. Stick to light runs to stay sharp without overdoing it.
9. Stay Consistent
Run 3-4 times a week to build momentum. Regular effort beats one-off sprints every time.
10. Fuel Right
Eat a light, carb-packed snack 1-2 hours before your run, and stay hydrated. Keep it simple to avoid stomach issues during the run.
With consistent effort and the right strategy, you’ll smash your 2km run and show you’ve got the endurance for Army life. Time to lace up and make it happen!
Common Mistakes to Avoid
Dodging common mistakes can be a game-changer when prepping for the UK Army Fitness Test. Here’s what to steer clear of:
1. Skipping a Plan
Going in without a proper training plan? Big mistake. You need structure to balance strength, endurance, and recovery. Plan your workouts to hit every test component.
2. Forgetting Recovery
Training hard without resting smart is a fast track to burnout or injury. Prioritise sleep, hydration, and rest days to let your body rebuild and come back stronger.
3. Neglecting Strength Work
Don’t just focus on cardio. The mid-thigh pull and medicine ball throw require serious power. Get those squats, deadlifts, and explosive exercises into your routine.
4. Bad Nutrition Habits
Junk food and skipping meals won’t fuel great results. Stick to a solid diet with plenty of protein for recovery, carbs for energy, and enough water to stay hydrated.
5. Leaving It Too Late
Starting your training a few weeks before the test? Not a good move. Give yourself plenty of time to build strength, stamina, and confidence.
6. Skipping Test Practice
Training hard isn’t enough—you need to train smart. Practice the actual test exercises, like the 2km run and medicine ball throw, so you’re ready for the real deal.
7. Overdoing It
Trying to do too much, too fast? That’s how injuries happen. Build up gradually, stick to the 10% rule (no more than 10% increase in volume per week), and listen to your body.
8. Bad Technique
Sloppy form wastes energy and risks injury. Focus on nailing proper technique for everything, from running to the mid-thigh pull.
9. Not Simulating the Test
Prepare like it’s game day. Train in similar conditions—flat ground, similar gear, and around the same time as your test—to make it feel natural.
10. Forgetting Mindset
This test is as much mental as it is physical. Build mental toughness by pushing through tough workouts, setting achievable goals, and staying positive.
Avoid these pitfalls, stick to a solid training routine, and you’ll be ready to smash the UK Army Fitness Test. Train smart, recover well, and show them what you’re made of!
Add comment
Comments