What You Should Know About the Navy Physical Readiness Program

Sailors warm up for new physical readiness test events. — Sailors warm up for new physical readiness test events as part of Navy PRT Evaluation Phase II. (Mass Communication Specialist 2nd Class Justin R. Pacheco/U.S. Navy photo)

Military.com | By Stew Smith, CSCS®

Published July 02, 2014

The Navy's Physical Readiness Tests, which include associated height/weight/body fat measurements, are conducted twice each year for active duty and reservist sailors. It is also tested at boot camp for recruits upon arrival into the Navy.

The test is designed to measure core stability, muscular strength-endurance and aerobic capacity. The Navy physical fitness test consists of a 1.5-mile run, plank pose and push-ups. Rowing 2,000 meters for time also is an option for the 1.5-mile run once you are active duty. The new PT test replaced crunches with the plank pose in 2021. The adjusted charts for the age groups are found in these charts:

Navy PRT standards -- male (ages 17-19)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:40	92	8:15	7:00
Outstanding	90	3:30	86	9:00	7:20
Excellent	75	3:10	76	9:45	7:50
Good	60	2:10	51	11:00	8:50
Satisfactory	50	1:30	46	12:15	9:10
Probationary	45	1:10	42	12:45	9:20

Navy PRT standards -- male (ages 20-24)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:35	87	8:30	7:05
Outstanding	90	3:25	81	9:15	7:25
Excellent	75	3:05	71	10:30	7:55
Good	60	2:05	47	12:00	8:55
Satisfactory	50	1:25	42	13:15	9:15
Probationary	45	1:05	37	13:30	9:25

Navy PRT standards -- male (ages 25-29)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:30	84	8:55	7:10
Outstanding	90	3:20	77	9:38	7:30
Excellent	75	3:00	67	10:52	8:00
Good	60	2:00	44	12:53	9:00
Satisfactory	50	1:20	38	13:45	9:20
Probationary	45	1:00	34	14:00	9:30

Navy PRT standards -- male (ages 30-34)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:25	80	9:20	7:15
Outstanding	90	3:15	74	10:00	7:35
Excellent	75	2:55	64	11:15	8:05
Good	60	1:55	41	13:45	9:05
Satisfactory	50	1:15	35	14:15	9:25
Probationary	45	:55	31	14:30	9:35

Navy PRT standards -- male (ages 35-39)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:20	76	9;25	7:20
Outstanding	90	3:10	70	10:08	7:40
Excellent	75	2:50	60	11:23	8:10
Good	60	1:50	37	14:08	9:10
Satisfactory	50	1:10	33	14:45	9:30
Probationary	45	:50	27	15:00	9:40

Navy PRT standards -- male (ages 40-44)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:15	72	9:30	7:25
Outstanding	90	3:05	67	10:15	7:45
Excellent	75	2:45	56	11:45	8:15
Good	60	1:45	34	14:30	9:15
Satisfactory	50	1:05	29	15:15	9:35
Probationary	45	:45	24	15:30	9:45

Female standards charts

Navy PRT standards -- female (ages 17-19)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:40	51	9:29	8:00
Outstanding	90	3:30	47	11:30	8:20
Excellent	75	3:10	42	12:30	8:50
Good	60	2:10	24	13:30	10:10
Satisfactory	50	1:30	20	14:45	10:30
Probationary	45	1:10	19	15:00	10:40

Navy PRT standards -- female (ages 20-24)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:35	48	9:47	8:05
Outstanding	90	3:25	44	11:30	8:25
Excellent	75	3:05	39	13:35	8:55
Good	60	2:05	21	14:15	10:15
Satisfactory	50	1:25	17	15:15	10:35
Probationary	45	1:05	16	15:30	10:45

Navy PRT standards -- female (ages 25-29)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:30	46	10:17	8:10
Outstanding	90	3:20	43	11:45	8:30
Excellent	75	3:00	37	13:23	9:00
Good	60	2:00	19	14:53	10:20
Satisfactory	50	1:20	15	14:45	10:40
Probationary	45	1:00	13	16:08	10:50

Navy PRT standards -- female (ages 30-34)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:25	44	10:46	8:15
Outstanding	90	3:15	41	12:00	8:35
Excellent	75	2:55	35	13:30	9:05
Good	60	1:55	17	15:30	10:25
Satisfactory	50	1:15	13	16:15	10:45
Probationary	45	:55	11	16:45	10:55

Navy PRT standards -- female (ages 35-39)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:20	43	10:51	8:20
Outstanding	90	3:10	39	12:08	8:40
Excellent	75	2:50	34	13:45	9:10
Good	60	1:50	14	15:53	10:30
Satisfactory	50	1:10	11	16:38	10:50
Probationary	45	:50	9	17:00	11:00

Navy PRT standards -- female (ages 40-44)

Performance grades	Points	Forearm Planks	Push-Ups	1.5 Mile Run	2-km Row
Maximum	100	3:15	41	10:56	8:15
Outstanding	90	3:05	37	12:15	8:35
Excellent	75	2:45	32	14:00	9:05
Good	60	1:45	12	16:15	10:25
Satisfactory	50	1:05	9	17:00	10:45
Probationary	45	:45	7	17:15	10:55

Related video:

The points assignments are:

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

Basic Training Minimum Standard = 60
Navy PRT Minimum Standard = 50

Navy height and weight chart

Only applicants not meeting the Navy weight standard for their height will be measured for body-fat percentage. Male applicants measured at 22% body fat or less may enter the delayed entry program (DEP) and ship to recruit training command, regardless of their weight. Female applicants measured at 33% body fat or less may enter the DEP and ship, regardless of their weight.

Body-fat measurements are performed according to the instructions contained in OPNAV Instruction 6110.1G-Physical Readiness Program

	Male	Female
Height (inches)	Navy Weight Standard (pounds)	Navy Weight Standard (pounds)
58	131	131
59	136	136
60	141	141
61	145	145
62	150	149
63	155	152
64	160	156
65	165	160
66	170	163
67	175	167
68	181	170
69	186	174
70	191	177
71	196	181
72	201	185
73	206	189
74	211	194
75	216	200
76	221	205
77	226	211
78	231	216

This article should help many with finding the standards you should reach before joining the military. It always is recommended never to strive for the minimum physical standards when seeking a profession that requires a fit body to perhaps save your life or your comrades' lives. If you are seeking to get back into shape and want to be as fit as one of the above military members, check with your doctor before starting any fitness program.

PT programs to train for the Navy PRT can be found at the following Military.com links:

Pull-ups/Flexed Arm Hang

Push-ups and Sit-ups

Running

Swimming

Navy fitness requirements:

Navy Physical Readiness Test

Navy Body Composition Assessment

Navy SEAL Fitness Test

Navy SWCC Fitness Training

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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Related Topics: Navy Fitness Physical Fitness Test - PFT Prep Military Fitness Fitness Workouts

Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle, check out his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com. Read Full Bio

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