Breaking Down ADF Fitness Requirements by Department (Navy, Army, Air Force)

Joining the Australian Defence Force means meeting clear fitness standards—first at entry, then throughout your career. This guide breaks down the Pre-entry Fitness Assessment (PFA), shows how Navy, Army and Air Force differ, and highlights recent Air Force updates that give aviators more aerobic test options. For the most up-to-date specifics, always check the official pages before you train.

First things first: What is the PFA?

The Pre-entry Fitness Assessment (PFA) is the minimum fitness standard used during recruiting. It typically includes:

• Upper-body/core endurance: push-ups and sit-ups (or plank variants for some roles)

• Aerobic capacity: usually the beep test (MSFT/shuttle run); for some roles/services, a run or swim may apply
  You’ll also be screened for general health and BMI range appropriateness for training. Exact exercises and minimums vary by service and role, and some roles add extra elements.

Navy fitness requirements: swim confidence + PFA

For the Royal Australian Navy, expect the standard PFA mix (push-ups, sit-ups, and a cardio element such as the beep test). Some Navy roles include water-based components and additional standards; specialist pathways (e.g., Navy Diver) have notably higher entry levels. Example: a published Navy Diver PFA example includes 30 push-ups, 25 sit-ups and shuttle run level 10.1—significantly above baseline. Always confirm role-specific requirements with Defence Jobs or your recruiter.

How to prepare for Navy

• Keep beep-test practice in your weekly plan (turn technique + pacing).

• Maintain push-up/sit-up quality with frequent sub-max sets.

• Include swim sessions if your chosen role specifies water components.

Army fitness requirements: robust general standard + BFA later

In the Australian Army, you’ll complete the PFA prior to enlistment. After joining, soldiers complete ongoing assessments such as the Basic Fitness Assessment (BFA) which typically includes push-ups, sit-ups and a 2.4 km run (with age/gender-based standards). Baselines differ for General Entry, Officer Entry, and more demanding specialties. (Historic Army BFA tables provide indicative ranges by age, but use them as context only and verify current numbers before you train.) ADF Careers+1

How to prepare for Army

• Build endurance + speed for the 2.4 km using intervals (e.g. 6×400 m at goal pace).

• Keep push-up/sit-up form strict; add core stability (planks, hollow holds).

• Progress beep-test levels weekly to reinforce aerobic changes.

Air Force fitness requirements: PFA + new aerobic options

The Royal Australian Air Force (RAAF) also uses the PFA at entry. In service, the Air Force recently updated its Physical Fitness Test (PFT) to allow aerobic alternatives: members can now complete the beep test or an alternative aerobic (A3) Wattbike test to demonstrate the same standard. Strength components remain unchanged. This change provides a controlled environment for measuring aerobic fitness and may replace the traditional 2.4 km/5 km options for many contexts. Check the latest RAAF PFT document or Defence news notices for your exact pathway.

How to prepare for Air Force

• If choosing beep test: practice shuttle pacing and efficient turns.

• If your unit uses the Wattbike option: train with structured aerobic intervals based on power output.

• Keep upper-body/core endurance topped up for push-up/sit-up elements.

PFA vs ongoing tests: what’s the difference?

• PFA = entry minimum you must achieve before enlistment/appointment.

• Service fitness tests (e.g., BFA, PFT) = ongoing standards you’ll need to meet in training and across your career.
  Requirements differ by service, role, and age/gender banding; they can be updated, so rely on the official pages and documents, not hearsay. ADF Careers+1

Example preparation week (adapt to your service/role)

• Mon – Beep test specific: 3×(Level 5–7 pace, 6–8 shuttles), 90 s rest

• Tue – Strength-endurance: Push-ups ladders (e.g., 6-8-10-8-6), Sit-ups 4×20, Core 10 min

• Wed – Aerobic intervals: 6×400 m at 2.4 km goal pace (or Wattbike 6×2 min at threshold, 2 min easy)

• Fri – Mixed test rehearsal: Timed push-ups/sit-ups + short beep-test ramp (Level 4→6)

• Sat – Easy base run or swim (role-dependent)

  Bottom line

  • Navy, Army and Air Force all use the PFA at entry, with role-specific variations.

  • Army retains robust ongoing standards (e.g., BFA).

  • Air Force now recognises beep test or Wattbike for aerobic capacity in its PFT.

  • Numbers and options do change—always cross-check the official pages before you sit your assessment.

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