Army Physical Fitness Standards: How To Get To 300

army physical fitness standards

Army physical fitness standards seem to intimidate a lot of Soldiers.

Furthermore, we are taught in the Army to be tough. Weakness is frowned upon in the male-dominated Armed Services.

This mindset has caused more harm then good.

It doesn’t mean belittling those in uniform. We all have strengths and weaknesses.

I know a weakness of mine is doing push ups.

My personal best for the army physical fitness test is 371. I have tried to set the example for the Soldiers that I have worked with the past 17 years on active duty. That being said, the longer you are in the harder it is to maintain those high standards.

Army physical fitness standards need not be a hindrance to Soldiers but there has to be a mindset change.

We all can master pretty much any skill but the tenacity and focus one needs to do so is not often understood well.

It comes down to how we can motivate Soldiers to want to turn their fitness and lifestyle around and that takes work.

I have talked with numerous Soldiers over the past 17 years who have asked me how to perform better on the Army Physical Fitness Test (APFT).

Army physical fitness standards were set up by someone else.

Soldiers, at times, feel inferior because they are weak on an event or cannot pass their physical fitness test.

Be Determined

The bottom line when it comes to the army physical fitness test is desire.

No one is going to hold your hand and tell you to get your rear end out the door to run or better your upper body or core strength.

This is a decision you have to make.

I remember doing a morning run with my battery when I was stationed at Fort Campbell.

There was a young Private First Class who was dropped on a run and fell back. I ran back to ensure he had someone with him.

He was suffering but all I could think about was

this kid doesn’t have to endure this if he just makes a few changes

I’ll tell you what I told him.

Workout when your superiors aren’t. In addition, expect more out of yourself than they will ever expect out of you.

The weekends is where you do your damage.

Soldiers work hard. We deal with long hours, time away from our family and deploy to some of the host desolate and dangerous areas in the world.

That being said, many Soldiers like candy, playing video games and partying.

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Allow Adaptation to Occur

Everything in moderation.

That being said, too much time spent partying doesn’t lead to results. You have to immerse yourself in physical activity or anything else to be great at it.

Are you having issues passing the army physical fitness test?  Make some mental changes.

Find those that are successful and duplicate their work habits

I am about as normal as it gets. I have always had a hard time playing the military game and tend to question what most won’t.

Furthermore, I may be good at running but I am good because it is something I have put all of my focus and energy toward.

So, I have demanded action out of myself and doing things I am afraid of doing.

Furthermore, you have to ask more out of yourself than others ask from you. This is the way to stand out and set the example.

This goes far beyond the APFT.

It is all about how persistence and patient you are.

There are far too many people in our American society that want results now.

Delayed Gratification

They don’t want to work long enough and don’t believe in delayed gratification.

We have fast food restaurants where you can go at anytime to feed your hunger.

In addition, we live in a fast paced, instant gratification world.

What is going to set you apart from your peers? Is it your willingness to hurt just a little longer?  Is it to want to succeed as badly as you want to breathe?

There is a big difference between interest versus commitment.

Do everything in your power to seek out the knowledge to do the latter.

You have to have an action plan to surpass your army physical fitness standards

Physical fitness doesn’t work like that. In addition to that,  Instant results in your physiology takes weeks, months and years depending on what your specific fitness goals are.

Furthermore, it took me 18 years to run under 2 hours and 20 minutes for the marathon distance. Do you have that level of patience?

The day I attained that standard I held 5.19 per mile pace for 26.2 consecutive miles. I didn’t get there by wishing.

It took a level of drive and focus that I don’t think I could express in a post.

Also, I often wonder who made up our current army physical fitness standards.

Plan Your Work and Work Your Plan

Overall, I think the standards that must be met in order to score 100 points on each section of the test is reasonable.

That being said, everyone is different. What is reasonable to me may be utterly impossible to someone else.

I’ll let it be known I am not a fan of the word impossible. I think every goal is attainable.

What is not in fashion these days is working 5, 10, 15, 25 years to match what someone with more talent may have accomplished in 1 year.

The problem is most don’t want to work that long and hard. In addition, they’d rather memorize football stats and party with their homeboys and girlfriends.

I’m not saying having some downtime to enjoy your friends and family isn’t a necessity.

You can’t buy into the old adage that someone is simply more talented than you. In addition, that you simply aren’t a good runner or lousy at push ups. Lastly, how much of your time are you devoting to getting better at these each week?


Adjust your lifestyle. Associate with people who are going to inspire you to progress higher in your fitness.

I am a firm believer that whatever we focus on we attract.

If you want to see a change in your physical fitness then you have to make up your mind to change. Surpassing army physical fitness standards is demanding for me as well.

I never really had a problem with the 2-mile run because for the past 27 years of my life I’ve been running. Of course, it will be easier for anyone that regularly practices their craft.

It still takes work.

I hate push ups and am not really a fan of sit ups. Running is what I do so it is easiest but I focus on the areas I don’t like as well.


Ask yourself this question.

What am I great at doing?

Why is that? What makes you so good at your craft? What separates you from someone else?

The individual who does not match your skill level is not inferior to you. They simply haven’t focused and committed to the level that you have in that area.

I have worked around some of the most elegant, knowledgeable and skilled public speakers in the military who seem as if they are on autopilot in front of a crowd.

That being said, since I was in middle school I have always been an introvert, like being alone and have always been fearful of public speaking.

As a military officer I have been forced to deal with pubic speaking.

I have had to practice being comfortable with being uncomfortable.

Furthermore, you will change the way you feel about the army physical fitness test when you start lifting the limitations that you have placed on yourself.

Army Physical Fitness Standards Meaning

I don’t think we as leaders in our Armed Services can get by anymore by punishing Soldiers for not meeting our standards.

Soldiers who fail to score the minimum standards on the Army Physical Fitness Test must re-take the entire APFT within three months.

That being said, time limits can be adjusted if the Soldier has an approved medical profile.

Army Regulation 600-8-2, also called Suspension of Favorable Personnel Actions, states Soldiers will be flagged.

Flagged states when a Soldier fails to meet certain physical fitness standards they will not be eligible for reenlistment, enlistment extensions or promotion.

Basically, a form of punishment for not meeting someone else’s standard.

By surpassing I simply mean mastering your own weaknesses, whether they be mental or physical.

If all you are doing is trying to please your superiors you are not thinking correctly.

Hold Yourself Accountable

Your superiors, co-workers and peers should not have to ask you to get up to make a physical training formation.

Sadly, these things take place in our Armed Forces.

It isn’t about how many points you scored on Grand Theft Auto or how many beers you took down at the club over the weekend.

What difference does it make how many military badges you have? What rank you are if you have not lifted your standards high enough?

So, sometimes it just means cutting 45 minutes out of your playtime to focus on commit time.

Observe your actions in your fitness past.

Write down the reasons why you have had a hard time passing or achieving a specific army physical fitness test score and what you plan to do to change that reality.

It is a lifestyle change and commitment you have to make, no one else.

Don’t leave it up to thinking you simply aren’t good at any of the three sections of the test.

Invest in Yourself

In addition, instead of telling yourself what you are weak at, make an action plan and attack that weak link.

The only limiting factor in deciding if you are truly weak in any area of your life is yourself.

Let me explain.

I almost couldn’t believe my ears today as I was having lunch with one of my Army Captain Career Course classmates.

All Captains, if they want to climb the military corporate ladder must attend the Captain’s Career Course to make the next rank, Major.

My classmate told me he feels less of an Officer because he does not have a combat patch.

He held the rank of Major in the Air Force, transferred to the Army because he wanted more of a challenge and is one of the smartest members of my class.

He holds a Bachelors degree in Environmental Engineering and a Masters degree in Mechanical Engineering. That being said, he has fell prey to the military mindset. He has let others opinion get the best of him, respectfully.


Your worth is defined by you, not by your boss, your rank or your background.

The sooner you fully grasp that idea the faster you will be set up for success.

There is no one in the world who is like you and you have to make up your mind how efficient you want your health to be.

Think about that.

There are over 7 billion people on the planet and untold numbers of souls who have passed on but no one was ever created that was just like you.

Don’t let other think for you because more often then not you will always have someone in your ranks who will gladly do it for you.

Be respectful of your peers but also learn to think for yourself. Ask the tough questions others around you are too timid to ask. It also means asking more out of yourself in your health.

Goals have to start in the mind before they ever become a reality

Physical fitness demands attention.

You won’t make changes on your army physical fitness score by laying on your couch visualizing seeing your First Sergeant writing down a passing score on your APFT card.

It does not work like that.

We can find time to master a video game score, talk about some football stat. This is common conversations Soldiers have with each other. Rarely, have I heard discussions on finance, entrepreneurship and self-development since I have served.

Listening to politicians isn’t going to affect your bank account.

Wasting time watching Jersey Shore comprised of sell outs who sold their souls for fame is not going to change your fitness level either.

Closing Thoughts

Television ‘programming’ (ever wonder why they call it that?) is a mental fart that stinks to high heaven that far too many people waste their time and energy on.

I have learned very well that personal study and having very factual knowledge backed by expert resources in very specific areas is not going to change someone else’s closed mind.

Think of all the things you could do if you had the mindset that you could not possibly fail at it.

Act on that thought.

It is always the hardest in the beginning when we are building our fitness. The problem is far too many people give in before they have ever realized their full potential.

Stop saying you have always been poor at an event and start making the necessary changes.

There is a powerful verse in the Bible that I will leave you with.

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things – Philippians 4:8

Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos each week to help runners such as yourself get to the next level. There are also running courses and monthly, online coaching available here at rundreamachieve. You can view these options by looking at the navigation menu at the top of this website. I hope this post on army physical fitness standards has been helpful to you.

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