ADF Fitness Test

12 week fitness program overview

Force Prep’s
12 Week Fitness Program

Are you looking to pass the ADF Fitness Test? Creating an in-depth fitness program for someone preparing to join the Australian Defence Force (ADF) requires a comprehensive approach that focuses on building strength, endurance, agility, and overall physical resilience. The program should address the specific physical requirements of the ADF, including the Physical Fitness Assessment (PFA), which is a mandatory entry requirement. Below is a structured 12-week program that gradually increases in intensity to ensure the candidate is well-prepared.

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ADF Fitness Test

This page will answer any possible question you may have about taking the ADF Fitness Test.

Participants engaging in a military fitness test.

What is the ADF Pre Fitness Assessment (PFA)?

The ADF Pre Fitness Assessment (PFA) is used as a tool to measure an individual’s basic level of fitness. This test exists in order to allow the ADF to gauge your fitness level and ensure that you are ready to go into training. Currently, applicants are required to conduct their BFA maximum 6 weeks before leaving for their initial military training (1RTU, Kapooka, OTS, NEOC, etc.). This test exists so you have your best physical chance at succeeding during training

Do I Have to do an ADF PFA?

Yes. All applicants to the Australian Defence Force (ADF) have to conduct a Pre Fitness Assessment (PFA) prior to enlisting into their chosen role. This means even if you are going into a non-combat role, you are required to meet the exact same fitness standards as everyone else. This is because all ADF personnel are always first a soldier, aviator, or seaman and will sometimes be expected to do the basic relevant duties of preparing for war or warfighting.

Energetic man and woman performing push-ups on a sunny outdoor track.
Athletes run in an indoor competition with spectators watching, showcasing endurance and sportsmanship.

What Happens if i Fail the ADF PFA?

There are no consequences if you fail your first attempt at the ADF PFA. However, you will need to reattempt the PFA as many times as possible until you are successful. Due to the timeframe acceptance of performing a PFA maximum of 6 weeks before your initial military training, you are expected to pass your PFA within that timeframe. This means the ADF Careers staff will book you in for an additional session to ensure you are able to pass. You will not be allowed into your initial military training if you are unable to pass your PFA.

What are the requirements for the ADF PFA?

The ADF Fitness Test is a standardised physical fitness test that the ADF administers to assess the physical readiness of its new applicants. It is the training institution’s view that each candidate must be given the physical ability assessment to enable each of them as a trainee to cope with the different situations which will arise during their specialised military training and career. The test is divided into three categories-muscle power (push-ups), muscle endurance (sit-ups), and cardiovascular endurance (shuttle run).

While your age is a consideration for the PFA, we have provided the requirements for applicants up between 18-24. The below numbers will slowly decrease the older you are.

Push-ups

Push-ups are to check how much upper body strength you have, particularly in your arms, chest, and shoulders.

Male Minimum Requirement: 15 push-ups
Female Minimum Requirement: 8 push-ups

Sit-ups

Sit-ups are the main measure of core strength and endurance. On this occasion, the candidates will be asked to perform a defined number of sit-ups within a two-minute time frame. For the sit-up element of the test, participants have to make movements consistently and steadily.

Male and Female Requirement: 45 sit-ups

Shuttle run

The shuttle run, famously known as the Beep test, verifies the cardiovascular fitness and endurance of a candidate. They are required to run back and forth on a flat surface between two markers placed exactly 20 meters from one another with the beeps that gradually become faster. The test will go on until the movement of the runner to the marker coincides with the beep emitted by the beeper, i.e., the moment the beep sounds is the moment the runner starts running back

Male Requirement (Army/Navy/Air Force): Level 6.5
Female Requirement (Army/Navy/Air Force): Level 6.5

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