Royal Air Force - Regular & Reserve

Fitness in the Royal Air Force is important. We are always on the move, whether operating in combat zones or on peaceful missions. We therefore need to be physically fit so that we are ready for anything.

WHAT WE'RE LOOKING FOR

At the RAF, we’re looking for people who don’t give up. We don’t expect superhuman strength or endurance right from the start – just commitment and a willingness to work hard.

We’ve created a training plan to help you get fitter by training safely. 

You don’t need expensive equipment or a gym membership to follow it. Just a pair of well-fitting exercise trainers and drive to do your best.

We’re looking for people who keep going even when it’s tough. Following the plan will help by improving your fitness and keeping you focused.

RAF FITNESS TESTS

Everyone who joins the RAF must pass a fitness test.

Pre-Joining Fitness Test

The test is called the Pre-Joining Fitness Test (PJFT). To pass, you’ll need to run 1.5 miles (2.4km) on a treadmill within a set time. Then you’ll need to do a minimum number of press-ups and sit-ups within a minute. The time limit for the run and the number of press-ups and sit-ups will depend on your age and gender.

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WHAT THE PRE- JOINING TEST WILL LOOK LIKE

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WHAT THE PRE- JOINING TEST WILL LOOK LIKE

PASS STANDARDS

PASS STANDARDS FEMALE

FEMALES - 100% pass rates
Age 2.4 Km Run Multi-Stage Fitness Test Press-ups Sit-ups
  (mins) (score) (No.) (No.)
15-16 13.54 6.07 10 32
17-29 13.23 7.02 10 32
30-34 13.47 6.08 9 29
35-39 14.13 6.04 8 26
40-44 14.48 5.08 7 23
45-49 15.19 5.04 6 20
50-54 15.53 4.09 5 17

PASS STANDARDS MALE

MALES - 100% pass rates
Age 2.4 Km Run Multi-Stage Fitness Test Press-ups Sit-ups
  (mins) (score) (No.) (No.)
15-16 11.39 9.03 20 35
17-29 11.11 9.10 20 35
30-34 11.36 9.04 19 32
35-39 12.00 8.09 18 29
40-44 12.26 8.03 17 26
45-49 12.54 7.07 16 23
50-54 13.27 7.01 15 20

Fitness Preparation

We have created key fitness resources that will help you get started on your fitness journey. These resources will help you to prepare and train specially for the PJFT.

Learn how to exercise correctly.
EXERCISES & TECHNIQUES
Find out more
Training advice for all fitness levels.
FITNESS TRAINING PLAN
Find out more
Learn how to exercise correctly.
EXERCISES & TECHNIQUES
Find out more
Training advice for all fitness levels.
FITNESS TRAINING PLAN
Find out more
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FREQUENTLY ASKED QUESTIONS

What if I haven’t exercised before?

That’s okay, we’ve created a 12-week fitness plan to get you fit enough to pass the test. The plan is designed for people at every level of fitness. So, start at the beginning, put in the effort, and you’ll be ready for the fitness test before you know it.

How long do I need to prepare for the fitness test?

We’ve created a 12-week fitness plan to get you fit enough to pass the test. But we recommend getting as fit as possible before you take the test, as this will help you get the most out of your training.

What is the multi-stage fitness test?

You will be asked to run between two markers in time to recorded beeps, which will keep getting faster. You should try to keep up with the beeps for as long as possible.

Is the test different for Officers?

As with all roles, Officers must pass a fitness test. This is the same 2.4km (1.5m) run on a treadmill and the minimum number of press-ups and sit-ups.

What happens if I fail?

Don’t worry, it doesn’t have to be the end of the road. We’ll get in touch to let you know your options and you’ll have the chance to retake the fitness test another time.

What will I need on the day?

On the day, you’ll need a pair of well-fitting exercise trainers, socks, shorts and a t-shirt. We’ll send you more information about what to expect on the day nearer the time.