Quick Outline of the British Army’s New Fitness Tests

There are now new fitness tests that aspirants will undertake when they attend the Army Assessment Centre.

There are three elements that individuals will be tested on:

  • Running;
  • Throwing; and
  • Pull.

These elements are tested in the following tests.

The Run

  • This is a two-part run:
    • 0.5 mile (800 metre) warm-up jog, taking between 6 minutes 30 seconds and 7 minutes.
    • 1.2 mile (2 kilometre) run in 11 minutes and 15 seconds or less to meet the lowest adult soldier entry standard.
    • Some trades/roles require a faster time.

The run measures an individuals aerobic capacity, as aerobic fitness is essential for all military tasks, and important for injury prevention.

Individuals can prepare by regularly run 2 km; and performing jump squats, squat thrusts, and/or alternative squat thrusts.

The Medicine Ball Throw

  • The individual will sit with their back against a wall.
  • In this position, they must throw a 4 kilogram medicine ball as far as they can.
  • The individual’s best throw of three will count.
  • Individual’s must throw at least 2.9 metres to meet the lowest soldier entry standard.
  • Some trades/roles a distance of 3.1 metres.

The seated ball throw measures an individual’s upper-limb explosive strength. This is an important part of fitness, and is essential of being able to perform many military tasks well.

The Mid-Thigh Pull

  • Standing in front of a bar set to mid-thigh height, the individual will be asked to pull the bar upwards for 5 seconds, then rest and repeat.
  • The individual’s best score of the two attempts will count.
  • Individual’s must pull 46 units or more to meet the lowest soldier entry standard.
  • Some trades/roles will need a higher score.

This test measures an individual’s lower-body strength, which is needed for many every day military tasks.


Before individual’s arrive at the Army Assessment Centre, they will need to make sure that they have prepared for the tests that they will take, to give themselves the very best chance of showing the British Army what you are capable of.

Individual’s should work on their overall fitness, making sure that they include both cardiovascular and strength training in their workouts.

Download the 100% Army Fit App for workout plans designed by Army Physical Training Instructors (PTI’s), available from the App Store and Google Play.


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