Struggling with a Military Fitness Test? Here’s What You Should Do

If you are preparing for a fitness test and feeling overwhelmed, don't worry: You are not alone. This week's question is from someone struggling with the U.S. Marine Corps fitness test, working hard to improve on pull-ups, running three miles and preparing for boot camp. Here are the top three pieces of advice to help you succeed in your journey toward fitness test prep.

What tips would you give someone struggling with the Marine Corps fitness test? I am having a tough time with the pull-ups and run at this point, but I want to be ready for boot camp, too. Thanks, Ryan.

First, let's be clear: there are no shortcuts to achieving long-term fitness goals. As soon as you accomplish these goals, you will have to work hard to maintain or improve them through each stage of your Marine Corps career.

My first tip is, there are no tips. There are no secrets, hacks or easy buttons to push to make this easier. Success isn't gained from quick fixes but from consistent effort. Therefore, get on a plan that progressively helps you add more pull-ups and running miles to your training week. Many ideas are found in the Military.com Fitness Section on all USMC Physical Fitness Test/Combat Fitness Test test-taking topics.

Success may take several weeks or a few months to see the improvement needed to become a Marine, so start training hard now. But to be more specific to answer your question, check out these articles that address both your issues:

Related running and pull-up articles:

• Work on Running Weakness
• PFT Run Workout Ideas
• The Classic Week of PT: Pull-ups, Push-ups, Sit-ups/Planks, Running

Second, acknowledge your weaknesses that cannot be ignored because boot camp will expose them quickly. As you approach Marine boot camp, expect to face challenges in improving all areas of fitness. Whether running, performing calisthenics, obstacle courses or rucking, you must focus on the areas that may not come naturally to you.

This commitment to growth will set you apart as you embark on your service career. Also, if you are overweight, consider losing weight to make running and pull-ups easier, but do not starve yourself and lose muscle. Reduce calories and keep working to build muscle and strength.

Related articles:

• Marine Corps Boot Camp: How to Physically Prepare
• USMC Height/Weight Standards

Finally, understand that fitness test prep is just the beginning. Think of this fitness test as Phase 1 of Tactical Fitness and your training process. It paves the way for further training; USMC boot camp is one of the toughest basic training programs in the military. Phase 1 will get you to boot camp but focusing on Phase 2 of tactical fitness will help you get through boot camp. This means adding rucks, shuttle runs, longer runs and repetitions of pull-ups, push-ups, squats, lunges and overhead presses to build durability in your knees, hips, back and shoulders.

Regularly scheduled fitness tests can occur every six months or before advanced selection programs for special operations like Recon and MarSOC selection in the Marine Corps. Preparing adequately for these tests is vital for your success. Your future journey may be challenging, but you will achieve your goals with hard work and a commitment to addressing your weaknesses. Start now and remember: The effort you put in today will shape your opportunities tomorrow.

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