Over the past 20 years, to say that all branches of the military have changed their fitness testing and standards is an understatement. Largely due to the wars in Iraq and Afghanistan, the military recognized the need to update the decades-old fitness standards and testing methods. “Tactical fitness” was born, and military members thinking of themselves as athletes was a welcome change. The money to support better gym equipment, coaching and scientific studies soon followed. Here is a breakdown of the changes and where we are now for each branch of service.
Army, Marine Corps Tailored Tests to Ground Combat, Add Plank
The Army and Marine Corps both made significant changes by adding so-called “combat fitness tests.” While the standards and exercises changed every few years, these two branches of service reflect the needs of ground combat forces.
Army
After remaining unchanged for over 25 years, the Army Physical Fitness Test (APFT), consisting of pushups, situps and a 2-mile run, first evolved into the Army Combat Fitness Test (ACFT) and finally the current Army Fitness Test (AFT) on June 1, 2025. While the exercises largely stayed the same with the two new tests, the name changed, and the exercises decided upon are the following:
- 3-rep-max hex bar deadlift
- Hang release pushups
- Sprint- drag-carry
- Plank pose
- 2-mile run
Marine Corps
The Marines have had the toughest fitness test for generations: pullups, crunches and a 3-mile timed run. The Marine Corps Physical Fitness Test (PFT) continues to maintain the toughest parts of the old test but allows pushups in place of pullups if needed and replaces crunches with the plank pose, which has been the one universal change across the military branches, so the current test looks like this:
- Pullups or pushups
- Plank pose
- 3-mile run
But, if you want to max the USMC PFT, you must do the pullups option, plank pose and still run 3 miles fast. The Marines also have the USMC Combat Fitness Test that they also have to take annually, and it is comprised of shorter and faster runs, with equipment/personnel carries, in the following order:
- 880-yard run (movement to contact)
- 2 minutes of ammo can lifts
- 300-yard shuttle run (maneuver under fire)
Navy, Air Force Added Cardio Options, Plank
The Navy and Air Force implemented changes as well -- not as significantly as the Army and Marine Corps, but they nonetheless added cardio testing options other than running and removed situps/crunches, replacing them with the plank pose. For decades, the tests consisted of pushups, situps/crunches, and 1.5-mile timed runs for both services. Now the following changes to the testing have been agreed upon:
Navy
Not too much has changed with the Navy, simply removing crunches and adding plank pose and a few more cardio options (bike/row). The Navy Physical Readiness Test (PRT) consists of:
- Pushups
- Plank pose
- 1.5-mile run
The approved cardio testing options in place of the 1.5-mile run are:
- 500-yard swim
- 2,000-meter row
- 12-minute stationary bike
Air Force
The Air Force has many options and even considered changing to the 2-mile timed run, but as of January 2026, it had decided to keep the 1.5-mile run if you select this cardio testing option. The Air Force Physical Fitness Assessment (PFA) consists of:
- Pushups, 1 min.; or hand-release pushups, 2 min.
- Situps, 1 min.; crunches, 2 min.; or plank pose
- 1.5-mile run or 20-meter high aerobic multi-shuttle run (HAMR)
Space Force
The Space Force introduced a longer run than the Air Force in 2026 and requires it at least once a year. The Space Force Physical Fitness Assessment includes:
- Pushups, 1 min.; or hand-release pushups, 2 min.
- Situps, 1 min.; crunches, 2 min.; or plank pose
- 2-mile run or 20-meter high aerobic multi-shuttle run (HAMR), with the 2-mile run required in at least one of the twice yearly tests
Large organizations that effect change among the ranks are always slow; in the case of military fitness testing and standards, it has been a 20-year process. But the leadership saw the need for a course correction after years of combat deployments. Armed with combat experience, new scientific data, and the ability to adapt to changing circumstances, the military slowly but surely made the necessary changes. The Military.com Fitness Section has been keeping up with these proposals and changes. Check out the section for workout ideas to optimize your scoring on the next fitness test.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
