What You Should Know About the Navy Physical Readiness Program

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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)

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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