How to Train for the ADF Pre-Entry Fitness Assessment: Push-Ups, Sit-Ups, Run and Beep Test

The ADF Pre-Entry Fitness Assessment (PFA) tests candidates across multiple physical components before they can progress through the recruitment process. Knowing what each component requires — and how to train for it specifically — is the difference between walking into your assessment prepared and walking out having to rebook.

This post covers every major PFA component, what it tests, and how to build the fitness to pass it comfortably. Specific standards vary by service and role and can change — always confirm your exact requirements with your ADF recruiter before your assessment date.

WHAT DOES THE ADF PFA TEST?

The ADF Pre-Entry Fitness Assessment is designed to confirm you have the baseline physical capacity for military training. Depending on your branch and role, your PFA may include:

Push-ups — measuring upper body muscular endurance

Sit-ups or a plank hold — measuring core strength and endurance

A 2.4km run or beep test (multi-stage fitness test) — measuring cardiovascular fitness

A swim test — required for certain Navy roles including Navy Diver

Not all components apply to every role. Identify your specific PFA requirements early so your training targets the right areas.

PUSH-UPS: WHAT THE ADF PFA REQUIRES AND HOW TO IMPROVE

Push-ups in the ADF PFA are performed to a standard technique — a full range of motion from chest near the ground to arms fully extended, at a controlled pace. Partial reps or poor form are not counted.

The number of push-ups required varies by service and role. As a general guide for standard general entry, most candidates are expected to complete somewhere between 15 and 30 push-ups within the assessment period. Confirm your specific target with your recruiter.

To improve your push-up count, train three times per week using a progressive overload approach. Start each session with three to four sets at or near your current maximum, resting 90 seconds between sets. Add one to two reps per set each week. Within four to six weeks, most candidates see significant improvement. Practise in the exact hand position and range of motion required by the PFA — training with bad form builds bad habits that cost you reps on assessment day.

SIT-UPS AND CORE STRENGTH: WHAT THE ADF PFA REQUIRES AND HOW TO IMPROVE

Some PFA assessments include sit-ups performed within a set time period; others assess core endurance through a plank hold. The standard required varies by service and role.

Sit-up training follows the same principle as push-up training — progressive volume over time, with strict attention to the required technique. Timed sets are the most effective training format because they mirror the assessment conditions directly.

If your PFA includes a plank hold, train the plank as a specific exercise rather than an afterthought. Build from your current hold time in 10 to 15 second increments each week, working up to a hold well beyond the required standard so the assessment itself feels manageable.

THE 2.4KM RUN: ADF FITNESS STANDARDS AND HOW TO TRAIN

The 2.4km run is a timed aerobic fitness test. Run times required for ADF entry vary by service, role, age group, and gender — confirm your specific target with your recruiter. As a general reference, times in the range of 9 to 13 minutes are commonly cited across different entry categories, but this varies significantly.

To improve your 2.4km time, combine two types of training: interval runs and longer easy runs. Interval training — running at a pace faster than your target time for short bursts, recovering, and repeating — builds the speed and lactate tolerance you need to sustain pace over the full 2.4km. Easy runs of 3 to 5km once or twice per week build the aerobic base that makes your interval sessions sustainable.

Test yourself on a measured 2.4km course every two weeks so you can track progress accurately. Running on a treadmill is not the same as running on a flat outdoor course — do your testing in conditions that match your assessment environment.

THE BEEP TEST: ADF MINIMUM LEVELS AND HOW TO PREPARE

The beep test (multi-stage fitness test or MSFT) is a 20-metre shuttle run that progressively increases in pace until you can no longer keep up with the beep. Your score is the last level you complete.

For Army entry, the general minimum beep test level is 7.5 for standard general entry — confirm the current standard for your specific role with your recruiter. Navy Diver assessments include a higher beep test standard alongside a swim component. Air Force PFA requirements vary by role.

Train for the beep test using the actual beep test audio so your body is calibrated to the pace before assessment day. Set up 20-metre markers and run full practice sessions once per week, tracking your level each time. Supplement with interval runs and shuttle-specific drills to build both speed and turn efficiency.

THE NAVY SWIM TEST: WHAT TO EXPECT AND HOW TO PREPARE

Certain Navy roles, including Navy Diver, require a swim test as part of the PFA process. The swim test typically assesses your ability to complete a set distance within a time limit and may include additional water-based components such as treading water.

If your target role includes a swim assessment, pool training needs to be a regular part of your PFA preparation — not an afterthought in the final week. Build your swim training progressively, working on both speed and endurance in the water, and practise the specific strokes and techniques your assessment requires.

HOW MANY WEEKS DO YOU NEED TO PREPARE FOR THE ADF PFA?

For candidates who are already moderately active, six weeks of structured, targeted preparation is a realistic minimum. For candidates who are not currently training regularly, eight to twelve weeks gives you enough time to build both the fitness and the confidence to perform well on the day.

The key word is structured. Training without a clear plan — doing random workouts and hoping your fitness improves — is far less effective than following a program designed around the specific components of your PFA. A structured plan tells you exactly what to do each week, how to progress, and how to peak for your assessment date.

Arriving at your PFA at the minimum required standard is a fragile position. Nerves, a slightly off day, or a component you underestimated can push you below the threshold. Training to a level comfortably above the minimum means you have a margin to absorb those variables and still pass.

READY TO FOLLOW A STRUCTURED PLAN?

Our ADF fitness preparation courses are designed for candidates who want more than a list of exercises — they include a full structured 6-week training plan and lesson-by-lesson guidance for Army, Navy and Air Force PFA preparation. Everything is laid out week by week so you know exactly what to do and how to progress.

→ View the ADF Fitness Preparation Courses

ADFtestprep.com is not endorsed by or connected to the Australian Defence Force. Nothing on this site guarantees entry into the ADF. Fitness standards vary by service, role, and individual circumstance — always confirm your specific requirements with your ADF recruiter.