Physical fitness is a critical component of military life, and it is essential to the success of their mission. The United States Air Force has physical fitness standards that all Airmen must meet to ensure they are prepared for any situation they may face. The Air Force Physical Fitness Assessment (PFA) measures an individual’s physical readiness, and it is an important aspect of their career.
The Air Force physical fitness standards have undergone a significant overhaul in recent years. The new pt tests were introduced in 2021, and it replaced the old PT test that had been in use since 2004. The new physical assessment is designed to be more relevant to the physical demands of the Air Force mission and more inclusive of different body types and fitness levels by giving Airmen the option to do alternate components than what has been offered in years past. I have taken the new physical fitness assessment 3 times since its implementation and I have some pro tips for you now in 2023.
As of 2023, there are no requirements for body composition, weight standards, waist measurement, or abdominal circumference, which has received a large amount of positive feedback from service members.
However, there is a commander driven program to measure Waist-to-height ratio starting April 2023.
To pass, you must at least meet the minimum requirements for Cardio, Muscular (Push ups), and Muscular (Core), AND get a total score of at least 75 points. Cardio is worth up to 60 points. Muscular (Push ups) is worth up to 20 points, and Muscular (Core) is worth up to 20 points. If you score in the excellent category with 90 points or greater, the Air Force Fitness Test can become an annual test for you instead of the traditional 6 month requirement.
Whether you’re heading out to Air Force Basic Training, or a seasoned Airman yourself, this guide will explain the most recent Air Force PT Test Standards and give you the confidence to crush your next PFA!
Cardiovascular Fitness:
Cardiovascular fitness is an essential component of the Air Force Physical Fitness Assessment (PFA). The cardio portion of the PFA consists of either the 1.5-mile run or the 20-Meter Shuttle Run (HAMR). The HAMR is a new option for the cardio portion of the PFA and is designed to be more relevant to the physical demands of the Air Force mission. This section is worth up to 60 points. Make sure to review the scoring chart to see what you need based on your gender and age group.
For the 1.5-mile run, Airmen complete a 1.5 mile run for time. The minimum passing score for males and females varies by age group. The minimum score for the 1.5-mile run ranges from 22:28 to 15:50 for males and 27:27 to 18:56 for females, depending on the age group.
For the HAMR, Airmen must complete 20-meter shuttle runs while beating a “beep” that gets faster as you progress through the test. The minimum standards for the HAMR ranges from 10 to 36 shuttles for males and 1 to 22 shuttles for females, depending on the age group.
Pro Tip: Strive for more than just hitting the minimums! If you hit the minimum on the cardio portion of your PFA, that will force you to get perfect scores just to pass your PFA. Remember, you have to get an overall score 75 points total, and the cardio portion is worth up to 60 points. You should strive to get the highest cardio score possible because it is worth the most points.
Muscular Fitness (Push-Up):
The push-up is an important component of the Air Force Physical Fitness Assessment (PFA), and it measures an individual’s upper body strength and endurance. The push-up portion of the PFA consists of the traditional push-ups or hand-release pushups. This section is worth up to 20 points. Remember to always reference the scoring chart.
For the traditional push-up, Airmen have one minute to complete as many push-ups as possible while maintaining proper form. The minimum score for males and females varies by age group. The minimum standards for the traditional push-up ranges from 11 to 30 for males and 4 to 15 for females, depending on the age group.
For hand-release pushups, Airmen have two minutes to complete as many push-ups as possible while maintaining proper form. Hand-release pushups requires the Airman to lower their body to the ground and lift their hands off the ground before pushing themselves back up. The minimum passing score for hand-release pushups ranges from 10 to 15 for males and 1 to 6 for females, depending on the age group.
Pro Tip: If you have a weak upper body, or you are not good at push-ups, do the alternate hand-release pushups. The minimums are lower, and you get 10 points instead of 1 point for meeting the minimum requirements for traditional push ups. Additionally, to get maximum points, you have to do less reps, and you have a whole extra minute to do the reps.
Muscular Fitness (Core):
Core strength is an essential component of the Air Force Physical Fitness Assessment (PFA), and it measures an individual’s core strength, stability, and endurance. The core portion of the PFA consists of traditional sit-ups, cross-leg reverse crunches, or a forearm plank. This section is worth up to 20 points. Reference the score chart to know what you need.
For traditional sit-ups, Airmen have one minute to complete as many sit-ups as possible while maintaining proper form. For proper form, hands are crossed at the chest, and elbows must touch the thighs for a rep to count. Also, your butt and your feet cannot come off the ground. The minimum passing score for traditional sit-ups ranges from 19 to 39 reps for males and 8 to 35 for females, depending on the age group.
For cross-leg reverse crunches, Airmen have two minutes to complete as many repetitions as possible while maintaining proper form. Cross-leg reverse crunches require the Airman to lie on their back with their arms crossed over their chest. The Airman then raises their feet off the ground while bending their legs and touching their elbow to their knee. Each touch is one rep, and you alternate elbows after each touch. The minimum passing score for cross-leg reverse crunches ranges from 7 to 21 reps for males and 5 to 11 reps for females, depending on the age group.
Additionally, you can choose to do the forearm plank for the core section of the PFA. For forearm planks, Airmen have to hold a forearm plank for time while maintaining proper form. The minimum passing score for forearm planks ranges from 0:25 to 1:05 reps for males and 0:15 to 0:55 for females, depending on the age group.
Pro Tip: By far the easiest option for core is the cross-leg reverse crunches. I highly recommend doing them for your PFA. They are easy to max out, and you have 2 minutes instead of 1 to get as many reps as possible. Traditional sit ups do not activate my core and it hurts my back , and holding a forearm plank can be torturous and to get maximum points you would be holding it for up to 3 minutes and 35 seconds.
Conclusion
The Air Force Physical Fitness Assessment (PFA) is an essential component of an Airman’s career, and it measures an individual’s physical readiness. Airmen must meet the minimum passing score for each component of the PFA and get a composite score at least 75 points total to ensure they are prepared for any situation they may face. The cardio portion of the PFA consists of either the 1.5-mile run or the 20-Meter Shuttle Run (HAMR), and the muscular fitness portion of the PFA consists of the push-up and core components. It is essential that Airmen maintain their physical training to ensure they are prepared for their mission and to maintain a healthy lifestyle and well-being.
Remember, review the full scoring sheets before you test to know what you need to score to meet your goal!