Here’s how females can pass the Air Force PT test

Ready to get in shape like yesterday? 

If you’re a female Air Force recruit, you may be wondering about the details of the Air Force PT test. As you can imagine, it takes a lot of cardiovascular and strength training to get in shape to pass the test.

But it’s nothing you can’t prepare for with a bit of determination and discipline.

Like all the military branches, the expectation of physical fitness is high in the Air Force, too. If you’re a female, you probably want to know what the PT test is like and how to train for it. While it’s different than the male PT requirements, it’s still physically demanding and requires a high level of fitness. 

Recruits with sedentary lifestyles may find it more challenging to get into shape. With that being said, it’s wise to prepare as far in advance of your BMT start date as possible — at least six weeks or more. 

Here’s a look at how you can prepare for the Air Force PT test if you’re a female: 

The Air Force Physical Fitness Test for Females

All military jobs are physically demanding, which is why fitness is regarded as a high priority. 

The good news is that no matter how out of shape you may be, it’s possible to get healthy and strong enough to pass the Air Force PT Test as a female. As you create your fitness plan, remember that diet and exercise both play a huge role in your success of preparing for BMT.

Keep these in mind as you prepare:

• Exercise daily 
• Eat whole foods 
• Keep a positive mindset
• Lose extra pounds in a healthy way

Women often worry that they’ll be required to run as hard and far as their male counterparts. In the Air Force, females do have a little less rigorous PT test — but not by much. Because of this, you’ll need to train for cardiovascular health and strength, along with keeping flexible as well. 

You’ll need to know what the standards are based on your age before you start training. This will give you a solid goal to train toward as you go along. The Air Force PT test for females is different than the male PT test, so make sure you are looking at the right training standards if you’re searching for information online. 

What is the USAF Fitness Test?

As you’ve likely seen, every branch has a physical component to its basic training and daily work requirements. Each branch has a specific set of guidelines it uses to measure fitness levels. This is to help Airmen maintain a certain level of physical fitness that tests mental endurance and physical capabilities of strength. 

The Air Force fitness test includes: 

• 1.5-mile timed run
• Push-ups
• Sit-ups
• Body composition measurements

Depending on your age, your passing score will vary. Check out the USAF physical fitness test scoring chart to see what individual category score you need.

Air Force Physical Fitness Standards

You’re probably wondering: “What are height and weight requirements for the Air Force?” This is an important piece of information to know as you train since the USAF doesn’t have a weight reduction program. You must meet the very strict weight requirement based on your height. 

Air Force PT Test Female Height and Weight Requirements

How are the USAF Fitness Standards Different for Females?

There are minimum scores required in order to pass the Air Force fitness standards. Women under the age of 30 get a bit more time for the 1.5 mile run compared to men (16:22 minutes instead of 13:26). Additionally, females must also be able to do at least 33 push-ups (same as men’s minimum) and do 38 sit-ups. Females age 30 and younger need to have a waistline that’s less than or equal to 35.5 inches. 

Start Training Now for Success

Start working out long before your BMT ship date. It takes the body time to adjust to physical training, especially the level of intense PT that’s required at BMT. Because most people aren’t born natural runners, it takes time to train in order to meet higher physical training standards. The Delayed Entry Program (DEP) experts recommend starting a rigorous workout routine nearly two months prior to entering boot camp. 

A sample day of exercise might look like: 

• 5-minute stretch/warm-up 
• 2-minutes of sit-ups and push-ups
• 5-minute walk
• 1-to-2-minutes jogging
• 3-to-5 minutes of walking 
• 3-minutes of stretching 

In the time leading up to BMT, you’ll want to train a minimum of three to five days per week. In your routine, it’s important to include stretching, running, push-ups, and sit-ups as these are the exercises at the core of your physical fitness test. 

Final Tips on How to Pass Air Force Basic Training

If you spend the time mentally and physically preparing for Air Force BMT, you’ll have no problem passing the Air Force PT test for females. It takes time to strengthen and condition the body, so it’s best to spend months instead of weeks getting stronger.

Check out these blogs on preparing for basic training: 

• Get Prepared For Boot Camp With a Former Marine Drill Instructor
• Prepare For Basic Training: Get Savage Series
• How to Best Mentally Prepare for Basic Training
• 6 Things You Can Do to Get Ready for Basic Training

Additionally, here are a few tips on how to pass your Air Force PT test: 

Maintain Your Weight

You must be a minimum of five pounds under your heaviest allowable weight. If your maximum allowable weight is 145, you should maintain a weight of 140 or less. 

Eat nutritious foods

While you won’t necessarily have Michelin star dining at basic training, you should at least be eating a well-balanced meal while you’re in boot camp. Eat food that makes you feel your best so you can perform well. 

Keep good form

As your body gets stronger, your form will naturally improve. If you slack on form, you run the risk of injuring yourself and delaying your graduation.

Remember your physical training

As you go through Basic MilitaryTraining PFTs, keep in mind the exercises that made you feel the strongest. You’ll want to keep doing these even after you graduate to make sure you stay in the best shape to continue passing future physical fitness assessments. 

Read more about the Air Force PT Test to learn more about entry PT requirements and graduation PT requirements!