Checklist: Fitness Boot Camp

Look up the physical fitness requirements for the Service that interests you. If you are interested in joining the Military or if you would just like to get in shape, it helps to know what to expect. During Basic Training, every Servicemember must pass a Physical Fitness Test (PFT) that is specific to each Service:

• Army PFT – A timed two-mile run, two minutes of sit-ups and two minutes of push-ups.
• Navy PRT (Physical Readiness Test) – A timed 1.5-mile run or 500-yard swim, two minutes of curl-ups, two minutes of push-ups and a sit-and-reach flexibility test.
• Marine Corps PFT – A timed three-mile run, two minutes of abdominal crunches and a pull-up count for men or a timed flexed-arm hang for women. (In addition, all Marines must pass a Combat Fitness Test (CFT). Intended to keep Marines ready for the physical rigors of contemporary combat operations, the CFT consists of a timed 880-yard run, two minutes of ammo can lifts and a timed maneuver-under-fire event that involves a 300-yard shuttle run and a series of combat-related tasks.)
• Air Force PFT – A timed 1.5-mile run, one minute of push-ups, one minute of sit-ups and an abdominal circumference measurement.
• Coast Guard PFT – A timed 1.5-mile run, one minute of push-ups, one minute of sit-ups, a sit-and-reach flexibility test, a five-minute water tread and a five-foot platform jump into a 100-meter swim.

Visit your doctor before you start training. Even if you’ve had a physical at the Military Entrance Processing Station (MEPS), you should consult your doctor and discuss your workout plan. Your doctor can offer helpful information that may decrease the chances of injury.

Set realistic fitness goals. No matter how fit you are, you won’t become a tri-athlete overnight. Work toward modest goals in the beginning to avoid injury and frustration, and raise your goals higher as you improve.

Don’t forget to warm up and cool down. The body needs to transition to a higher or lower state of activity, so stretches and light exercise before and after a workout can reduce the likelihood of injury.

Time yourself. Whether you use a stopwatch or your smartphone, timing yourself is a good way to track your improvement.

Drink plenty of water. Hydration is a good habit to develop before you start Basic Training. Always keep a bottle of water nearby as you exercise so you can replace the fluids you lose through sweating.

Eat your veggies. Eating right and maintaining a healthy weight for your age and height are important to success in the Military. Servicemembers are weighed regularly to ensure they are fit to handle any situation, so you’ll need to focus on long-term changes rather than crash diets.

Ask your recruiter for workout tips. Those who enlist under the Delayed Entry Program (DEP) wait between the time of their enlistment and Basic Training. Therefore, it is crucial that they either improve or maintain the fitness level they had when they enlisted. Recruiters often hold regular workout sessions to keep individuals in shape before Basic Training.