The Army is not for wimps. You have to be in decent shape to get into the Army and in better shape to graduate from Army boot camp. So, you will want to train to pass the Army Basic Training Physical Fitness Test. The test is broken into three parts; push-ups, sit-ups and a two mile run. It is employed to measure your physical strength, core strength and cardiovascular fitness. Training for the PFT should start at least two months prior to the time you are inducted and sent to boot camp.
Requirements
A male Army recruit between the ages of 17 and 21 must do 35 push-ups in two minutes, 47 sit-ups in two minutes and a two mile run in 16:36. A female Army recruit must do 13 push-ups in two minutes, 47 sit-ups in two minutes and a two mile run in 19:42. Meeting those standards will give you 50 points in each event, the minimum requirement to make it through boot camp. However, a 50 point score is a bare minimum, and such a poor score may be detrimental to your Army career. A score of at least 270 wins you a Personal Fitness Badge for excellent performance.
Push-Ups and Sit-Ups
To train for these two parts of the test, former Navy SEAL Stew Smith at Military.com recommends the following exercise routine, which should be done without a break. Do 10 regular push-ups, 10 regular sit-ups, 10 wide push-ups, 10 reverse crunches, 10 close or triceps push-ups and 10 double crunches. Repeat at least five times. This workout requires you to do 150 push-ups and sit-ups in 15 minutes. Push yourself to do these exercises at least once a week to the failure point -- when you physically can't do any more. Smith calls this "failing to succeed."
Running
Smith recommends interval training to get ready for boot camp and the PFT. His program consists of running one-half mile at a 3 minute pace, walking or jogging one-quarter mile and repeating the sequence four to six times. The next sequence is to run one-quarter mile at a 1:30 pace, walking or jogging one-eighth mile and repeating four to six times. The final sequence is to run one-eighth mile at a 45 second pace, then walk or jog 100 yards and then repeat four to six times. Do this routine twice per week and mix in two longer runs of three to five miles twice per week.
Women
Military Women has a taxing exercise routine from a female soldier who passed the PFT with a score of over 300. She suggests pyramids for the push-up test training. Do one push-up, rest, two push-ups, rest, repeating until you are at eight push-ups, then come back down to seven, rest and continue down. Recruits are counseled that the only way to prepare for the sit-up test is to do the required Army form of sit-ups -- legs bent at a 45 degree angle, fingers interlocked behind head, all the way up and all the way down -- starting with sets of 20-25 and increasing the number. For the run, start with one-half to one mile runs and work up to two to three miles. Mix in sprints of 400, 200 and 100 yards. Run every other day and do muscle strength exercises on your off days. And, aim for the maximum standards, not the minimum.
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