How to Get Fit for the Army Basic Training

Basic training is anything but basic. Preparing the body for Army basic training will demand the best from you — and then some. Therefore getting Army fit and strong in preparation for this life-changing endeavor is of prime importance.

Focus on cardio to get ready for army basic training. (Image: EXTREME-PHOTOGRAPHER/E+/GettyImages)

The elite offices of the military do not allow anything mediocre to pass through their training protocol. Every area of fitness will be tested, from strength and mental stamina to overall endurance. Creating a dynamic training regimen is essential to get ready for basic training with the Army.

Double It Up

Complete split workout routines with a morning and evening workout in the same day. You can perform 35 to 45 minutes of cardiovascular training in the morning with mixed intervals of intensity, with an afternoon workout of resistance training lifting heavy weight, or vice versa. Do not work on resistance in the morning and the evening, as adequate recovery is essential to optimal fitness gains, observes Stew Smith of

Run to be Army Fit

Run regularly to be Army fit. Include running in your workout every weekday up to four to five miles, as a cardiovascular option in your the split schedule. The Army requires a 2-mile timed run for their basic training tests, and consistent running will get your body acquainted with the exercise. The more comfortable you are on your feet and in motion, the more successful you will be at basic training camp.

Strengthen Chest Muscles

Complete hundreds of push-ups every other day in combination with your cardiovascular training and other resistance techniques that develop the upper body, to help you become Army fit. Chest presses and flyes will help strengthen the chest muscle, but nothing can prepare you for the push-ups, except actual push-ups. Focus on the depth of the push-up, as well as the full range of motion, your back position and the overall quality of the movement.

Target Your Abs

Incorporate weighted sit-ups into three Army workouts per week. Two minutes of sit-ups is required for basic skills of the Army training tests, so add weight to your abdominal routines by clutching a weight plate to your chest or holding one behind your neck. Increase the repetitions as often as possible to get comfortable with the sit-up motion. Employ a variety of core-building exercises from twisting, leg lifts, decline crunches and oblique side bends, to initiate strength gains in the entire core of the body.

Don't Forget to Stretch

Stretch your legs aggressively, specifically the hamstring, for holds of 25 to 30 counts every day. Flexibility is vitally important to fitness and preparation to help avoid injury in your Army workout. Stretching is tested in basic training as well, and men usually struggle with flexible hamstrings. So use your training blocks to incorporate challenging stretching routines for 10 to 15 minutes each day.


If you have previous injuries, speak with your health care professional about her recommendations for you moving forward with an Army workout.

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