We will now introduce you to the type of training you will need to complete before the Pre Joining Fitness Test (PJFT). Our personal training instructors will show you how to perform the exercises.


At the RAF, being fit means looking after yourself. It means staying fit and avoiding injuries. It means being resilient and robust enough to be ready for anything.

There are lots of ways to judge your fitness. The key areas we look at are aerobic fitness, muscular endurance and mobility. You can improve all these areas through hard work and training.

Warming up and cooling down are an important part of staying fit. Warming up helps to prevent injury by preparing your body for training. Cooling down helps your body return to normal after exercise.

If you want to prepare for life in the RAF, improving your fitness by training safely is a great way to start.


Eating well is just as important as training well. That’s because a balanced diet will help you stay strong and healthy, so that you can perform at your best.


  1. Base your diet on starchy foods like potatoes, bread and rice.
  2. Eat plenty of fruit and veg – at least 5 portions a day.
  3. Include some protein in your diet, such as meat, fish or lentils.
  4. Drink more water. You should aim for about 6 – 8 glasses a day.
  1. Be sensible with your alcohol intake, make sure you have a number of alcohol-free days every week.
  2. Eat a healthy breakfast to give yourself more energy throughout the day.
  3. Eat at least one portion of oily fish every week.
  4. Cut down on saturated fat. That means fewer sausages, butter and fatty meats.
  5. Eat less sugar by cutting back on fizzy drinks, cakes and pastries.
  6. Check food labels and choose those foods with a lower salt content.