Navy Physical Readiness Test (PRT) Overview

Joining the United States Naval Forces demands exceptional physical fitness. Aspiring candidates who fail to pass the initial entrance fitness test as well as the Navy Physical Readiness Test (PRT) face discharge after two attempts spaced 48 hours apart. Therefore, being prepared for this test is essential.

This article outlines the Navy’s physical fitness requirements and offers valuable tips for preparation.

Key Takeaways

• The Navy fitness standards encompass the Navy PRT (Physical Readiness Test), the Third Class Swim Test, and a body composition assessment.

• The Navy PRT consists of sit-ups, push-ups, and a 1.5-mile run (or an alternative cardio option).

• Fitness score requirements vary based on age, gender, and career length.

What Are the Navy Fitness Requirements?

The Navy’s fitness requirements represent the minimum standards for physical capabilities expected of its personnel. Evaluating these capabilities requires recruits to pass a series of physical endurance activities, collectively known as the Navy Physical Readiness Test (PRT).

Additionally, Navy enlistees must complete a swim test, given the aquatic nature of their duties. This assessment is referred to as the Third Class Swim Test.

Alongside fitness evaluations, the Navy conducts a body composition assessment, which addresses metrics such as height-to-weight ratio and abdominal circumference.

The Third Class Swim Test

Early in boot camp, recruits undertake the Third Class Swim Test to assess their swimming skills. Unlike other military branches, the Navy mandates a swim test for enlistees, as much of their operations occur at sea. Candidates must demonstrate strong aquatic stamina to adapt to this environment.

Being classified as a “third-class swimmer” means that enlistees can float in water without a flotation device until rescue, a crucial skill for naval personnel.

The Third Class Swim Test includes:

• Jumping into the water from a height of 5 feet and swimming to the surface independently.

• Swimming 50 yards continuously.

• Floating without assistance for 5 minutes.

As recruits progress in their naval careers, further swim tests will be required, but these initial tests are conducted during boot camp.

The Body Composition Assessment

Twice a year, Navy personnel complete a body composition assessment to evaluate their health and ensure they can meet the physical demands of their roles.

The body composition assessment includes:

• Meeting BMI standards.

• Staying within specified weight limits based on height.

• Measuring specific body parts.

• A body fat limit of 26% for men and 36% for women.

This segment of the Navy’s fitness requirements also includes a comprehensive health assessment and physical examination.

The Naval Physical Readiness Test (PRT)

The Naval PRT is a primary focus for new enlistees during boot camp and serves as a critical evaluation of physical fitness necessary for their graduation and designation as sailors. Active sailors retake the PRT biannually to validate their fitness levels throughout their careers.

The events of the Naval PRT include:

1. Sit-Ups. This event measures core strength through the number of sit-ups performed within a minute. One enlistee holds the feet of the participant, who must keep their feet flat on the floor and arms crossed over their chest.

   From a supine position, the enlistee sits up to touch their knees and then returns to the starting position. The count of sit-ups completed in one minute constitutes their score.

   Requirements for sit-ups vary by age: an 18-year-old must complete at least 54 sit-ups in one minute, while a 35-year-old sailor must complete a minimum of 40.

2. Push-Ups. This portion assesses upper body strength. Participants begin in a plank position, palms flat on the ground, with their body straight and weight on their toes.

   Maintaining a rigid posture, they lower their chest until it nearly touches the ground and then push back up. They have one minute to complete as many push-ups as possible.

   Unlike sit-ups, push-up requirements differ by age and gender, with women expected to perform about half the number of push-ups as men in the allotted time.

3. 1.5-mile run or cardio alternative. The final component evaluates cardiovascular fitness through either a 1.5-mile run or an alternative cardio test. Enlistees can walk or run this distance, but must complete it within specific time limits based on age and gender.

   For instance, a 24-year-old male must finish in 13 minutes and 15 seconds, while a female of the same age has an additional two minutes. A sailor 20 years older receives similar adjustments.

   Alternatives to the 1.5-mile run include:

   • Swimming 500 yards.

   • Using a stationary bike or elliptical for 12 minutes.

How the Navy PRT Is Scored

The Navy PRT score is calculated by averaging the scores of each event. Each activity’s performance is assigned a score based on the number of sit-ups, push-ups, or the time taken to complete the 1.5-mile run.

The individual scores are summed and divided by three to achieve the overall PRT score.

Scores are classified into the following categories:

• Satisfactory

• Good

• Excellent

• Outstanding

Within each classification, enlistees or sailors are further categorized as high, medium, or low performers.

To pass the Navy PRT and graduate, an average score of at least 60 is required, corresponding to a “Good” ranking at a low performance level.

During biannual PRT assessments, sailors must achieve a minimum average score of 50, equating to a “Satisfactory” ranking at a medium level.

The Navy PRT Score Rankings are as follows:

Outstanding-High-100
Outstanding-Medium-95
Outstanding-Low-90

Excellent-High-85
Excellent-Medium-80
Excellent-Low-75

Good-High-70
Good-Medium-65
Good-Low-60 (Minimum Score To Pass Boot Camp)

Satisfactory-High-55
Satisfactory-Medium-50 (Minimum Score For Sailors)
Satisfactory-Low-45

Tips to Prepare for the Navy PRT

1. Start being active before boot camp. The best way to prepare for Navy boot camp is to establish an active routine beforehand. Shifting your mindset to prioritize fitness is a positive step.

   Create an exercise regimen that incorporates enjoyable activities to enhance your stamina for the Physical Readiness Test.

2. Consult your doctor. Joining the Navy is a significant mental and physical commitment. Consulting with a doctor or qualified healthcare professional can help assess your initial fitness level and identify any health risks before engaging in strenuous activities like Navy boot camp.

3. Start eating healthier. Your food choices fuel your workouts and the Navy PRT. Consider modifying your diet ahead of boot camp to boost your endurance and overall training effectiveness.

4. Don’t overlook cardio. While many recruits find cardio training tedious, it’s crucial for success in the Navy PRT. Incorporate cardiovascular exercises into your training plan to enhance your performance in this challenging area.

   Although each category of the Navy fitness tests assesses different skills, building cardiovascular endurance is often the most challenging to achieve in a limited time. Arrive at boot camp with a robust cardio regimen.

5. Prioritize sleep. Sleep is as vital as nutrition, providing the energy needed for daily activities. For Navy recruits undergoing intense physical training, maintaining good sleep hygiene is paramount. While adjusting your exercise and diet, evaluate your sleep habits and seek improvements.

   It’s generally recommended that adults aim for 7 to 9 hours of sleep each night to function optimally during the day. Failing to meet this standard could hinder your performance on the Navy Physical Readiness Test.

Navy Special Forces Fitness Requirements

If you aspire to serve in the Navy Sea, Air, and Land (SEAL) teams or as a Special Warfare Combatant-Craft Crewman (SWCC), you must meet rigorous physical fitness standards.

Navy SEAL Fitness Requirements

To qualify as a Navy SEAL, candidates must complete:

• A 500-yard swim in under 12 minutes and 30 seconds.

• A 1.5-mile run in under 11 minutes and 30 seconds.

• At least 42 push-ups in two minutes.

• At least 52 sit-ups in two minutes.

• At least eight consecutive pull-ups.

SWCC Fitness Requirements

To qualify for SWCC, candidates must achieve:

• A 500-yard swim in under 13 minutes.

• A 1.5-mile run in under 12 minutes.

• At least 50 push-ups in two minutes.

• At least 50 sit-ups in two minutes.

• At least six consecutive pull-ups.

Author

Sky Ariella

Sky Ariella is a professional freelance writer, originally from New York. She has been featured on websites and online magazines covering topics in career, travel, and lifestyle. She received her BA in psychology from Hunter College.