Take 2-3 minutes to warm up with these gentle exercises for the whole body. Your body will be primed ready for training and the mobility exercises will help to look after your joints.
FITNESS TEST EXERCISES
Focus your energy on the right type of training you need to compete ahead of your Pre-Joining Fitness Test (PJFT). Our personal training instructors will show you exactly how to do it.
FITNESS IN THE RAF
Being fit encompasses everything - looking after yourself, being resilient, being robust, staying fit and avoiding injuries.
We look at your aerobic fitness, muscular endurance and mobility. These are all areas you can improve through hard work and training.
Warming up and cooling down are essential. Warming up helps to prevent injury by preparing your body for training and cooling down helps your body return to normal after exercise.
Improving your fitness is a great way to prepare for your life in the RAF.
WARMING UP & MOBILITY EXERCISES
CARDIOVASCULAR EXERCISE
Aerobic fitness is about how well you get oxygen around your body. If an activity makes you warm and out of breath it’s probably working your aerobic fitness.
Activities like cycling, swimming, running and walking are all good examples.
Running
MUSCULAR ENDURANCE EXERCISES
This is about how powerful your muscles are and how well they work against resistance. Press-ups, sit-ups and tricep dips are all good examples.
COOL DOWN
Now it’s time to stretch to allow your muscles to recover. Complete each of the exercises below holding each for 30 seconds.
This will ensure your body recovers properly and is prepared for any future workouts.
EATING WELL
Nourishing your body well is just as important as training it. A balanced diet will help you stay strong and healthy so you can perform at your best.
Food tips
- Base your plate on starchy foods like potatoes, bread and rice.
- Eat at least 5 portions of fruit and veg a day.
- Include protein - meat, fish or lentils are all good sources.
- Stay hydrated - drink 6-8 glasses of water a day.
- Be mindful about your alcohol intake - make sure you have a number of alcohol-free days every week.
- Start the day strong with a healthy breakfast to energise you for the day.
- Eat at least one portion of oil fish every week.
- Cut down on saturated fat - fewer sausages, fatty meats and butter.
- Eat less sugar - less fizzy drinks, cakes and pastries.
- Check food labels and choose those with a lower salt content.
FITNESS PREPARATION
Look no further, here are the resources you’ll need to get started on your fitness journey and to train for PFJT.
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. This is not part of the Pre-Joining Fitness Test.
However, prospective Officers will do a second fitness test at RAF Cranwell as part of a familiarisation visit. This includes the Multi-Stage Fitness Test (MSFT or Bleep test). Standards to achieve will be given during the visit.
Is the test different for Officers?
As with all roles, prospective Officers must pass a Pre-Joining Fitness Test. This is the same 2.4km (1.5m) run on a treadmill. A second fitness test will take place at RAF Cranwell as part of a familiarisation visit. This includes the Multi-Stage Fitness Test (MSFT or Bleep test). Standards to achieve will be given during the visit.
Help for women preparing for training
A practical guide is available to help servicewomen prepare for the physical demands of arduous training and selection courses. Through scientific evidence and practical experience, this guide covers training for endurance and load carrying, performance nutrition and protecting your physical and mental health.
Read a guide for servicewomen preparing for arduous training (opens in new tab).
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.
