Tag: Navy PRT
Army PRT Exercises – The Army Physical Readiness Training Drill
Watch any movie or video about Army physical training, and you’ll probably see recruits and soldiers clambering over obstacles, running with packs, doing unarmed combat, or participating in other forms of intense exercise.
However, the reality is that a whole lot of basic fitness training precedes these feats of endurance and strength. While military training is tough, it builds up gradually over time, helping to reduce the risk of injury and preventing recruits from “washing out” before their military career begins.
The Army PRT (APRT) is a series of exercises designed to prepare soldiers for more intense physical training. It’s also a great way for civilians to warm up before exercise and develop and maintain a decent all-around fitness level.
In this article, we reveal the exercises that make up the Army Physical Readiness Training Drill.
What is the Army PRT Drill?
The Army PRT Drill is a series of ten simple bodyweight exercises designed to be performed sequentially to a predetermined tempo or cadence. The Army uses it as a warm-up before more intense forms of training and also as a short-but-effective standalone workout.
Soldiers often perform the APRT daily, usually on rising. It can also be used to build the basic fitness required to pass the Army Physical Fitness Test (APFT), which all soldiers must do at least twice a year.
The exercises themselves involve no equipment, so they can be done anywhere and anytime, even while on deployment.
The exercises that make up the Army PRT Drill are:
Bend and reach
Rear lunge
High jumper
Rower
Squat bender
Windmill
Forward lunge
Prone row
Bent-leg body twist
Push-up
Each exercise is typically performed for five to ten “Army reps,” which, because each movement is performed to a cadence, is actually 10-20 regular reps. You may find this challenging if you are unused to doing your exercises this way.
The aim of the Army PRT Drill is not to overload the muscles or exhaust the participant. Instead, it’s meant to increase heart rate, body temperature, joint mobility, and muscle blood flow. You should feel pleasantly energized after completing the APRT, and not tired to the bone!
The entire ten exercise sequence should take no more than 10-12 minutes, and breaks between exercises should be kept as short as possible. All major joints and muscles are involved in the Army PRT Drill, and its simplicity and low to moderate intensity level means it can be performed daily.
Many military veterans continue to perform the PRT exercises to help them stay in shape and maintain some of their hard-won Army fitness.
Army PRT Exercise Instructions
There are two ways to perform most exercises – the right way and the wrong way. Needless to say, the Army won’t tolerate sloppy exercise technique, so make sure you follow these instructions and make your physical training instructor proud!
Do 5-10 reps of the following exercises using a smooth, controlled tempo.
1. Bend and reach
Purpose: Mobilize the shoulders, hips, and spine.
The first exercise in the Army PRT Drill is the forward bend and reach. This exercise will loosen and warm up your entire posterior chain, which is the collective name for the muscles of the back of your legs, hips, and torso. Take care not to round your back too much, as doing so could lead to injury.
Steps:
Stand with your feet roughly shoulder-width apart. Pull your shoulders down and back and look straight ahead.
Brace your abs and raise your arms above your head.
Bend your knees slightly, hinge from your hips, and lean forward, reaching your hands between your feet.
Return to the starting position and repeat.
2. Rear lunge
Purpose: Mobilize the hips while improving lower body strength and balance.
Most exercisers should be familiar with lunges. After all, they’re one of the best unilateral leg exercises around. The Army does rear lunges a little differently, but they still offer many of the same benefits. This move is especially beneficial for soldiers as it helps strengthen and stretch the running muscles and builds the balance and agility needed to get behind cover and shoot from a kneeling position.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back, brace your core, and look straight ahead.
Take a large step backward and then stop.
Keeping your leg straight, gently press your heel into the floor and push your hips forward to feel a mild stretch in your calf, hips, and quads.
Step your foot back in and then repeat on the opposite leg.
Continue for the desired number of reps.
3. High jumper
Purpose: Improves explosive leg strength and teaches the correct takeoff and landing for jumps.
A soldier’s legs need to absorb a lot of impact when they march, run, and jump. That impact rises significantly when carrying a pack or equipment. This jumping exercise is designed to develop lower body power and teach correct jumping technique to help ward off impact-related injuries.
Steps:
Stand with your feet roughly shoulder-width apart, knees bent, and arms straight with your hands behind your hips.
Swing your arms forward and up, and jump a few inches into the air.
Lower your arms and perform a second small jump.
Next, swing your arms forward vigorously, and use this momentum to jump high into the air.
Land, lower your arms, and perform another small jump.
Continue this four-count sequence for the desired number of reps.
4. Rower
Purpose: Develop core and hip flexor strength
Core strength is important in the military. A strong core provides support for your lumbar spine, reducing the risk of back injury. A strong core is especially important for infantry soldiers, who must be able to march long distances while carrying heavy packs. This is known as rucking in Army parlance.
Steps:
Lie on your back with your arms straight and your biceps close to your ears. Brace your core.
Bend your legs, sit up, and take your arms forward so they’re parallel to the ground and outside your knees. Your feet should be flat on the floor.
Lie back down and return to the starting position.
Continue for the desired number of reps.
5. Squat bender
Purpose: Develop lower body endurance and hip/lower back mobility.
The squat bender combines bodyweight or air squats with unweighted Romanian deadlifts. Between them, these two exercises work all your major leg muscles while providing an excellent stretch for your hips and hamstrings. The bodyweight RDL also reinforces correct lifting technique.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
Bend your knees and squat down until your thighs are roughly parallel to the ground. Extend your arms out in front of you for balance.
Stand up and return to the starting position.
Next, hinge forward from the hips and reach down toward your toes. Take care not to round your lower back.
Finally, stand back up and return to the starting position.
Repeat the four-count sequence for the desired number of reps.
6. Windmill
Purpose: Develop mobility in the spine, shoulders, and shoulder girdle.
The windmill is an old-school calisthenic mobility exercise. It involves hip hinging and twisting, which stretches your hamstrings and waist while mobilizing your entire spine. Do this exercise slowly, as per the instructions, to avoid injury and get the most from this classic calisthenic movement.
Steps:
Stand with your feet shoulder-width apart, arms raised so they’re parallel to the ground. Brace your core and look straight ahead.
Bend your hips and knees and reach down to touch the outside of your left foot with your right hand.
Extend your right arm behind you so the arms form a straight line throughout. Ensure most of the movement comes from your hips and not by rounding your lower back.
Stand back up and repeat to the opposite side.
Continue alternating sides for the required number of reps.
7. Forward lunge
Purpose: Develops balance, mobility, and leg strength.
The Army sure does love lunges! For your seventh PRT exercise, you’ll be doing alternating forward lunges with a somewhat shorter-than-normal step. This increases quads engagement and involves a larger range of motion at the knees. As such, expect to feel this exercise more in your thighs and less in your hips.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
Take a small step forward, bend your legs, and try to lower your butt to your rear heel. Keep your torso as upright as possible.
Straighten your legs, step back into the starting position, and repeat on the other side.
Continue alternating legs for the duration of your set.
8. Prone row
Purpose: Strengthen the neck and upper back for greater stability and better posture.
The prone row is an excellent exercise for the neck and upper back. It helps prepare you for shooting from a prone (lying on your front) position and supporting the weight of your helmet. It’s also a good movement for increasing lower back strength and improving your posture. All in all, it’s a perfect exercise for soldiers.
Steps:
Lie on your front with your arms extended and hands a couple of inches above the floor.
Raise your shoulders and chest off the floor and pull your hands down and into your shoulders like you’re doing a lat pulldown. Clench your fists and lift your head as far as comfortable.
Next, extend your arms, open your hands, and return to the starting position.
Repeat for the desired number of reps.
9. Bent-leg body twist
Purpose: Develop core strength and spine mobility.
This exercise will help mobilize your lumber spine and increase core strength, especially in the obliques or waist muscles. Rotational strength is important for many activities in the military, including pushing, pulling, punching, kicking, and throwing.
Steps:
Lie on your back with legs bent to 90 degrees and thighs vertical. Extend your arms out to the side to form a T-shape, hands resting on the floor.
Keeping your shoulders and arms on the floor, rotate your hips and lower your knees to the left so they’re a couple of inches above the floor.
Return to the starting position and then repeat the same movement to the right.
Come back to the center and repeat, alternating sides rep by rep.
Continue for the desired number of reps.
10. Push-up
Purpose: Strengthen the chest, shoulders, and triceps.
No Army workout is complete without push-ups! This classic exercise builds upper body strength and endurance and is a staple of military training. Forget the bench press; if you want to develop a functionally strong upper body and arms, push-ups are a must.
Steps:
Adopt the front support position with your arms, legs, and body straight. Your hands should be shoulder-width apart, fingers pointing forward. Brace your core.
Bend your arms and lower your chest down until your upper arms are parallel to the ground.
Extend your arms and return to the starting position.
Continue for the prescribed number of reps.
Army PRT Exercises Pros
Not sure if the Army PRT is right for you? Consider these pros and then decide!
1. Anywhere, anytime
The exercises in the Army PRT involve no equipment and require very little space. As such, you should be able to do them almost anywhere and anytime. Because of this, you really have no valid excuse for not making the Army PRT Drill part of your daily routine.
2. A full-body workout
The Army PRT works every major muscle and joint, providing a well-rounded and comprehensive workout. Developing all your muscles and joints equally is critical for creating a balanced physique and avoiding muscle imbalances, which can lead to injuries and dysfunction.
3. Easy to learn
Despite a few unfamiliar names, the exercises that make up the Army PRT Drill are generally common and well-known. Many feature in high-school PT classes. They’re also straightforward and easy to learn. While training to a cadence may be challenging at first, you’ll get used to moving in such a controlled fashion. The Army PRT exercises are ideal for all levels, including beginners.
4. Minimal time commitment
Taking no more than 10-12 minutes to complete, doing the Army PRT should fit into even the busiest person’s schedule. Lack of time and facilities are common barriers to exercise participation, but both are no longer an issue with this short workout plan.
5. Easy to modify for all levels
The PRT Drill is usually performed for one lap of five reps done to a set cadence. However, that doesn’t mean you can’t modify it to better suit your current fitness level. For example, beginners can drop the cadence and just do regular reps, which are considerably easier. More capable exercisers can do more reps or more than a single lap.
So, the Army PRT Drill has something to offer all exercisers, from beginners to advanced.
6. Easy to make a habit
This workout is tailor-made to make habitual exercising easier. The ten exercises flow together to form an easy-to-remember routine you can do whenever you have a few minutes free.
Many people struggle to exercise regularly, but committing to doing the Army PRT Drill every day should help develop a strong exercise habit. Doing something simple every day is often better than doing something more challenging less frequently.
Army PRT Exercises Cons
The Army PRT is a safe and effective way to work out without equipment and in minimal space. However, there are a couple of disadvantages to consider, too:
1. Limited overload
The Army PRT Drill uses your body weight to develop strength, endurance, and mobility. However, if you are strong, light, or already pretty fit, this may not be challenging enough to provide an effective workout.
You can do more reps to overload your muscles, but this can become time-consuming. Alternatively, you can do the PRT wearing a weighted vest to make it more effective.
2. Not many upper body exercises
While the Army PRT Drill is undeniably a full-body program, your legs and core do most of the work. The only upper body exercises are push-ups and prone rows, and the latter is not a very challenging movement.
If you want to increase your upper body strength and endurance, you may want to include more upper body exercises in your workout routine, such as pull-ups, dips, and yet more push-ups. You could also supplement your APRT with resistance exercises such as bench presses, shoulder presses, biceps curls, and lat pulldowns.
3. Not enough training volume
Lasting no more than 10-12 minutes, the Army PRT drill may be too short to provide maximal fitness benefits. According to the Centers for Disease Control (CDC), most adults should try to get about 150 minutes of exercise per week (1). Even if you do the PRT every day, you won’t hit this target.
As such, the PRT will probably work best when performed alongside another form of exercise, e.g., running.
Army PRT Exercises FAQs
Do you have a question about the Army PRT Drill? No worries because we’ve got the answers!
1. Can you share a follow-along version of the Army PRT Drill?
We sure can! This video takes you through the entire PRT Drill and is led by an Army physical training instructor who counts out the cadence for the entire workout. Just watch the demos and follow his lead.
2. How should I cool down after the Army PRT?
While you could just end your workout with a few cool-down stretches, the Army won’t leave you hanging and has a cool-down routine designed to be done after the PRT Drill. Comprising five exercises, this sequence of moves stretches all the muscles you have just been exercising. Follow along with the video, which again is led by an Army physical training instructor.
3. How often should I do the Army PRT Drill?
Because it’s short and not too intense, you can do the Army PRT Drill daily, which is what many soldiers do. However, if that’s too much for you, you should endeavor to do it at least every other day. Doing the APRT less often than this probably won’t produce noticeable results.
4. I’m very unfit – how can I modify the Army PRT to make it easier?
The Army PRT Drill is designed to be done as a non-stop sequence of ten exercises. However, moving quickly from one movement to the next may be too much for some people.
So, do the exercises as described but a) do fewer reps and b) take a moment between each one to catch your breath. Then, as you get fitter, make those breaks shorter until, eventually, you can do the exercises back-to-back.
You could also split the exercises into two five-movement workouts. For example, do the first five exercises one day and the second five the next. Again, as you get fitter, work toward doing the Army PRT Drill as prescribed.
5. When is the best time to do the Army PRT Drill?
The best time to do the Army PRT Drill is whenever it’s convenient. On rising works for some people, while others will prefer to do it later in the day. However, you’ll probably find it easier to create a lasting exercise habit if you do the APRT at the same time each day.
6. Will doing the PRT Drill help me prepare for boot camp?
It’s best to start training early if you plan to join the Army. While boot camp is designed to build your fitness and strength, the entire process will be more manageable if you arrive in decent shape.
So, a few months before your boot camp starts, begin doing some running and basic calisthenic exercises such as push-ups, pull-ups, and squats. You should also strive to do the Army PRT Drill daily and have a couple of tries at the Army Physical Fitness Test (APFT), so you can be confident that you can pass it.
Related: 5 Simple Exercises – A Daily Calisthenics Routine
7. Can I change any of the exercises in the Army PRT Drill?
You could, but you probably shouldn’t. After all, the APRT Drill was created by the US Army for soldiers, and following orders goes with the job! That said, if one of the exercises bothers an old injury, is painful, or is beyond your abilities, feel free to replace it with something similar.
However, that doesn’t mean you can switch out an exercise just because you find it hard; those are the exercises that drive your fitness improvements. So, rise to the challenge and don’t shy from it, and remember, as they say in the military, you gotta train hard if you want to fight easy.
Related:
Closing Thoughts
The Army Physical Readiness Training (APRT) Drill is a sequence of ten simple calisthenic exercises that develops basic all-around fitness, endurance, and strength. Doubling as a warm-up, this program is designed to be done anywhere and anytime.
It is ideal for serving soldiers, veterans, home exercisers, and anyone who enjoys no-frills, equipment-free workouts. It can also be used to help you prepare for the Army Physical Fitness Test, which is a prerequisite for military service.
While the Army PRT has limitations, it can combined easily with other workouts, such as running and lifting weights, to create a balanced training system.
So, if you are looking for a short, straightforward bodyweight workout that you can also use as a daily warm-up, give the Army PRT Drill a try. At less than 10-12 minutes in duration, it’s time efficient, practical, and very convenient.
References:
Centers for Disease Control and Prevention: How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Navy Physical Readiness Test (PRT) Calculator
Sailors in the US Navy are expected to have a decent level of all-around fitness. Life onboard ship often involves many hours of strenuous physical work. The ships themselves can be vast and multileveled, and sailors must be fit enough to get from one part of the vessel to the other in a timely manner.
Add the pressure of performing duties in a combat situation, and fitness becomes even more important.
Many of the systems onboard a ship are mechanized, but those systems are operated by humans. The sailors must stay at their post and work effectively and diligently for many hours without a break. Fitness, endurance, strength, and resilience are all critical.
The Navy uses the Physical Readiness Test or PRT to determine if sailors are fit for duty.
Navy PRT Calculator
Result:
Your PRT Score: 45
Your Performance Level: 45
Activity
Your result
Level
Forearm planks
283
283
Push ups
283
283
Run time
283
283
If you would like to use this calculator on your website or blog you can simply embedded this
calculator in one click. Use the below ‘Generate Code’ tool to get the embedded code.
Generate Code
What is The Navy PRT Calculator?
The Navy Physical Readiness Test (Navy PRT) is a series of fitness tests that members of the US Navy must pass. It is typically conducted once a year, and sailors are required to reach the minimum standards for their gender and age group. Those who don’t come up to scratch will be remanded to remedial PT and face being discharged if they do not reach the required standard when reassessed.
While any sailor can pass the Navy PFT by hitting the minimum levels, participants are encouraged to beat those standards, especially if they want to be considered as a candidate for promotion.
The Navy PFT comprises three stages:
1. Forearm Plank
The Navy outlined grading criteria for the plank and rowing exercises in the Physical Readiness Test. (U.S. Navy)
In previous versions of the Navy PRT, core strength and abdominal endurance were tested with crunches and sit-ups. These exercises have recently been replaced with forearm planks, which are deemed to be much more functional and relevant to the modern Navy. Planks are also considered safer than crunches and sit-ups.
Core strength is critical for the safe lifting and carrying of heavy equipment and should help lower the risk of lumbar spine injuries, which are common among serving Navy personnel.
For this test, participants must hold a forearm plank for as long as possible. To pass this test, sailors must perform the plank correctly, and poor form is unacceptable.
To perform a plank to Navy PT standards:
Lie on the floor and rest on your forearms so that your elbows are below your shoulders and your forearms are parallel. Elbows must be bent to 90 degrees.
Position your feet so they are no more than hip-width apart.
Raise your hips so your body is straight. Look down at the floor so your neck is neutral.
You can perform your plank on a mat, but your arms and feet must be on it, not just your upper body or feet.
Hold this position for as long as possible, but do not hold your breath.
2. Push-ups in Two Minutes
Push-ups develop and test upper body strength and endurance. They mostly work the chest, arms, and shoulders. However, they also involve the core and, to a lesser degree, the legs. For the Navy PRT, participants must complete as many push-ups as possible in two minutes.
Sailors must perform their push-ups using strict form:
Adopt the high plank position with arms, legs, and body straight. Hands should be roughly shoulder-width apart.
Bend your arms and lower your chest to within an inch of the floor. Your body must remain straight and move as a single unit. Arms are generally kept close to the body.
Extend your arms fully and repeat.
You can rest with your arms straight, but the test is over if you lie on the floor.
Perform as many reps as possible in two minutes.
3. Cardio Test
The Navy PRT assesses cardio fitness in one of several ways. Depending on the space and facilities available, sailors are expected to complete one of the following:
5-mile run
500-yard swim
400-meter swim
2-kilometer row
While the run is the preferable and most common cardio test for the PRT, the other assessments may be used if appropriate, e.g., rowing while deployed at sea.
How to Use the Navy PRT Calculator
The Navy Physical Readiness Test (PRT) calculator is very straightforward to use. Just follow these step-by-step instructions to see how your fitness compares to sailors in your age bracket.
Select your gender, choosing between male or female.
Enter your age in years.
Hold a plank for as long as possible, and then enter your result in minutes and seconds.
Perform as many strict push-ups as possible in two minutes and then enter your results.
Choose and perform your cardio test, choosing between running, swimming, and rowing, and then enter your time.
Hit “Calculate.”
Interpreting your Results
The Navy Physical Readiness Test (PRT) calculator compares your performance in the three assessments to the standard tables for your age and gender. Younger participants are expected to perform better than older participants, and the standards for women are lower than those for men.
Each discipline has a maximum score of 100, and the highest total score for the Navy PRT is 300. Pass scores depend on age and gender.
After entering your results, you will receive the following:
Your PRT Score
Your performance level
Your forearm plank result and level
Your push-up result and level
Your cardio result and level
To pass out of basic training, a sailor must achieve an overall category of “good (low),” meaning their average across the three tests must be 60 points or greater.
However, after basic training, sailors only need to reach the “satisfactory (medium)” category or above to pass their annual PRT, so they need an average score of at least 50.
Scores below 50 put you into the probationary category, meaning you must improve your performance in your next test. You may also face disciplinary proceedings or even be discharged from the Navy if you fail to meet the required standard.
Category
Level
Points
Outstanding
High
100
Outstanding
Medium
95
Outstanding
Low
90
Excellent
High
85
Excellent
Medium
80
Excellent
Low
75
Good
High
70
Good
Medium
65
Good
Low
60
Satisfactory
High
55
Satisfactory
Medium
50
Probationary
45
How to Improve Your Navy PRT Score
Do you want to improve your Navy PRT score? These are the strategies you should use!
Forearm Planks
Forearm planks develop and test core strength and endurance. Core is the collective term for the muscles that comprise your midsection, including the rectus abdominis, obliques, and transverse abdominis.
The best way to get better at planks is to do plenty of planking. Start doing planks 2-3 times a week, working on gradually increasing the length of time you spend doing them.
For example:
Week 1 – three sets of 30 seconds
Week 2 – three sets of 40 seconds
Week 3 – three sets of 50 seconds
Week 4 – three sets of 60 seconds
Week 5 – four sets of 60 seconds
Week 6 – four sets of 65 seconds
Week 7 – four sets of 70 seconds, etc.
You can also more challenging types of plank to overload and develop your muscles while adding variety to your workouts. Good options include:
Push-Ups
Arguably the best way to get better at push-ups is to do lots of push-ups. While that might sound confusing or even impossible, it’s not. Push-ups are a skill, and the more proficient you are, the more reps you’ll be able to do in less time. Achieving this requires practice.
Grease the groove, known as GTG for short, involves doing lots of submaximal sets of push-ups spread throughout your day. While none of these sets are too taxing, they help you a) perfect your technique and b) develop the neural pathways that allow you to engage your muscles as effectively as possible.
The result? You could double your push-up max in as little as 30 days!
To do GTG push-ups, simply pump out lots of sets of your current single-set maximum. So, if you can currently do 20 reps in one go, do just 10 reps at a time. Make sure each rep is clean and performed with complete control. Take pride in how perfectly you do your push-ups!
Try accumulating up to ten sets per day, each separated by an hour or so. Do this 5 to 6 days a week for a month, and you’ll CRUSH the Navy PRT push-up standard.
Other ways to increase your push-up numbers include:
All these exercises are more challenging than conventional push-ups, so when you do the regular version, they should feel much easier than usual.
Cardio
Passing the Navy PRT cardio assessment requires an above-average level of aerobic fitness. The best way to develop this fitness is to do plenty of the cardio activity that you will be assessed on.
So, if you are going to run 1.5 miles, you need to do frequent running workouts. But, if you are going to be assessed via swimming or rowing, then those are the activities you should focus on.
Regardless of the cardio modality, you should include the following types of training in your workouts:
Over-distance training – build up to doing at least 50% more than the test distance. So, if you are going to do the 1.5-mile run test, make sure you can run at least 2.25 miles fairly comfortably. Similarly, suppose you are doing the two-kilometer row test. In that case, you should have no problem rowing three kilometers, albeit at a reduced speed.
Speed intervals – this workout involves going faster than your expected test pace. Break the assessment distance down into 3-4 sets and do each one more quickly than your usual speed. Rest for 2-3 minutes and repeat. This will get you used to working at a higher level of intensity and will make the pace on test day feel more manageable.
Time trials – a time trial is a mock race and should help get you used to the demands of your Navy PRT cardio assessment. You should know in advance whether you are being assessed by running, rowing, or swimming. Practice that discipline over the test distance, working on gradually decreasing your time.
Do each of these workouts once per week on non-consecutive days.
Navy PRT Calculator FAQ
1. What is the best way to warm up for the Navy PRT?
Warming up before your Navy PRT will ensure that you can perform at your best while reducing your risk of injury.
To warm up for the Navy PRT:
Go for an easy 5 to 10-minute jog
Do some dynamic mobility and flexibility exercises for your main muscles and joints
Do a couple of sub-maximal sets of push-ups and planks for practice
Do a few short bouts of fast running, rowing, or swimming, e.g., 30 to 60-seconds
You should now feel warm-up and ready to kick butt during your Navy PRT.
2. How often should I do the Navy PRT?
The Navy PRT is typically administered annually, but there is no reason you can’t do it more often if you wish. However, your score won’t improve much if you do the test too often, so limit yourself to performing the PRT once every 1-3 months. Doing the PRT more frequently than this could lead to overtraining, probably making your scores worse instead of better.
3. Can I do the 1.5-mile run on a treadmill?
Sailors based on land usually do the 1.5-mile test on the roads on and around their base. However, when deployed at sea, they may use a treadmill instead. Ideally, you should train using use the modality on which you will be tested. So, if you know your next PRT will happen while you are on ship, you should practice on a treadmill. That way, you’ll be as prepared as possible for the test.
However, if you are only doing the Navy PRT for your own interest, i.e., you are not a serving sailor, there is nothing wrong with using a treadmill if that’s what you prefer it.
4. Are there any other fitness tests that Navy personnel have to pass?
In addition to passing the Navy PRT, sailors must also be below a specific body fat percentage to be considered fit for duty:
Age 18 to 21 – 22% for males, 33% for females
Age 22 to 29 – 23% for males, 34% for females
Age 30 to 39 – 24% for males, 35% for females
Age over 40 – 26% for males, 36% for females
You can read more about the US Navy Body Fat Calculator in this article.
Navy PRT Calculator – Wrapping Up
The Navy Physical Requirement Test (PRT) is the basic fitness assessment of the United States Navy. All sailors are expected to pass it at least once per year, and performance standards are adjusted according to age and gender.
The PRT assesses upper body and core strength and cardiovascular fitness. However, it’s not as comprehensive or demanding as some other military fitness tests. Still, the Navy life tends to be less strenuous than, say, the Army, whose biannual fitness tests are a little more demanding.
Take the PRT to see how your fitness stacks up against the sailors of the US Navy.