How to join

Fitness standards

Ready for anything

If you want to be part of the NZ Defence Force you need to be medically and physically fit for military duties worldwide.

If you are selected to join us, your initial training will be physically demanding. And later, as an enlisted member of the Defence Force, you may find yourself in situations which are physically and mentally challenging – both home and overseas.

You will undergo several fitness tests during your application to join the NZ Defence Force.  Your first fitness test will be on Assessment Day.

Get Force Fit

We offer free Force Fit training programmes and group training sessions to help you prepare for your fitness testing. Remember, a little preparation goes a long way, and Force Fit will help get you there!

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Fitness testing on Assessment Day

At your Assessment Day (A-Day) you'll be required to pass a fitness test and your results will be graded. This means that the better your fitness test results, the more competitive you are within the overall selection process.

Your A-Day fitness test is conducted in the same way for Navy, Army, and Air Force and consists of a Multi-Stage Fitness Test (beep test), press ups and curl ups. For Navy and Air Force, you will complete the curl ups but they are not counted for your final grade. For Army, your curl ups will factor in your score.

The fitness requirements and grades for the test are tabled below:

  MSFT (BEEP TEST) PRESS-UPS CURL-UPS
  Male Female Male Female Male Female
Strong 10.05 or greater 8.06 or greater 30 or greater 15 or greater 65 or greater 55 or greater
Good 9.11 8.01 25 11 55 45
Adequate 9.06 7.06 20 8 50 40
Limited 8.11 7.01 15 5 45 35
Weak 8.06 6.05 10 3 40 30
Minimum 7.10 5.09 5 1 35 25
Fail Less than 7.10 Less than 5.09 Less than 5 Less than 1 Less than 35 Less than 25

Our six week Force Fit Activator programme is designed to help you prepare for Assessment Day fitness testing.

Some trades have a specific standard that needs to be achieved or surpassed at A-Day.

  MSFT (BEEP TEST) PRESS-UPS CURL-UPS
DIVER/PTI 9.05 30 66
NZSAS 12.01 30 66

 

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Fitness testing on Induction Day

After you have been selected for a trade and intake, you will be invited to attend an Induction Day (I-Day). The second fitness test you will have to be complete will be on I-Day, and the standard differs dependent on the service you have been selected to join.

Our eight week Force Fit Accelerator programme has been designed to help you prepare for I-Day testing and for initial training.

Service fitness standards for Induction Day

Navy
Army
Air Force

If you are joining the Navy, you will be required to pass the A-Day fitness test again on I-Day to at least the same standard as you completed it on A-Day. For you to get the most out of your initial training in the Navy, and to prevent injuries, you should train and prepare to exceed this standard, and be as fit as you can before I-Day and joining your intake.

If you are joining the Army, you will be required to pass the Entry Level Fitness (EFL) test on I-Day. The requirements for the test are below:

 

RUN 2.4 KMS

CURL-UPS

PRESS-UPS

MALE

12 Minutes

45

15

FEMALE

14 Minutes

35

8

If you are joining the Air Force, you will be required to pass the A-Day fitness test again on I-Day to at least the same standard as you completed it on A-Day. For you to get the most out of your initial training in the Air Force, and to prevent injuries, you should train and prepare to exceed this standard, and be as fit as you can before I-Day and joining your intake.

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Ongoing fitness testing

To successfully graduate from your initial training, you will be required to pass your Service's fitness test to the required standard. During your initial training, physical training sessions will be a regular occurence, building your physical ability and equipping you with the skills required to pass the required fitness tests.

As you continue on with your career in the NZ Defence Force, you will continue to be required to pass this fitness test once or twice a year.

Service fitness tests

Navy
Army
Air Force

Everyone who joins the Navy is required to pass a Multi-Stage Fitness Test (beep test) and a body drag and lift/carry.

You will first do this test during your initial training. Throughout your career you will also be required to maintain your fitness level to this standard.

Most people find that the physical component of their initial training improves their fitness level beyond the minimum standards. The focus during initial training is on achieving the highest fitness level that you can.

MSFT* <30 years 30-40 years 40+ years
MALE 7.10 6.10 5.09
FEMALE 5.09 4.09 4.01

Simulated Body Drag - 86kg weighted drag - 15m in less than 30 seconds.

Equipment Carry - 20kg kettlebell weight carry - 4x15m in less than 45 seconds.

*Multi-Stage Fitness Test (beep test).

Swim test 

The Navy swim test requires you to swim 50 metres and, on completion, remain afloat unaided by treading water for three minutes. This test will be conducted wearing overalls and gym shoes.

Once you've been accepted into the Army, you're required to maintain a high level of fitness. The different levels of fitness you'll need to attain are detailed below. Ultimately every soldier and officer should aspire to be in the 100 Club - the peak level of fitness that will help you achieve the best you can in the Army.

REQUIRED FITNESS LEVEL (RFL)

To graduate from recruit training you will be required to pass a G2 (Grade 2) RFL at the required standard for your age. However you should train and aim for a G1 (Grade 1) pass as this is the desired fitness level for all serving soldiers and officers.

  2.4km Run (min:sec)  Press Ups  Curl Ups 
  Male Female Male Female Male Female
G1 all ages 10:00 11:50 30 15 66 55
G2 16-24 10:30  12:20  28 14 60 50
G2 25-29 10:55 12:50 26 13 57 47
G2 30-34 11:20 13:20 24 12 54 ;44
G2 35-39 11:45 13:50 22 11 51 41
G2 40-44 12:20 14:30  18 9 48 38
G2 45-49 13:00 15:20 14 7 45 35
G2 50-54 13:40  16:10 10 5 42 32
G2 55-59 14:25 17:10 8 4 39 29
THE '100 CLUB'

The '100 Club' is the fitness level that all New Zealand Army officers and soldiers aspire to reach.

 

RUN 2.4 KMS

PRESS UPS

CURL UPS

MALE

8 Minutes

55

130

FEMALE

10 Minutes 5 seconds

36

118

Everyone who joins the Air Force will first need to pass an Operational Fitness Test (OFT), which involves both marching and push-ups to test both your core fitness and dexterity. The march involves carrying an evenly distributed weight of 20kgs. This is to simulate carrying the heavy equipment you will have to take with you on deployments.

TIME STANDARDS FOR THE 5 KILOMETRE WEIGHTED MARCH

AGE GROUPS

MALE

FEMALE

 

Time (F1)

Time (F2)

Time (F1)

Time (F2)

16-29

42:00

44:00

44:30

46:30

30-39

44:00

46:00

46:30

48:30

40-49

46:00

48:00

48:30

50:30

50 +

48:00

50:00

50:30

52:30

(F1) is the highest level of pass. (F2) is the minimum standard required. 

REPETITION STANDARDS FOR PRESS UP TEST

AGE GROUPS

MALE

FEMALE

 

Repetitions (F1)

Repetitions (F2)

Repetitions (F1)

Repetitions (F2)

16-29

40

30

22

16

30-39

33

23

18

13

40-49

28

18

16

11

50 +

22

12

12

08


(F1) is the highest level of pass. (F2) is the minimum standard required.

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