Push Ups For The ADF/Police
Although push ups are no longer a requirement for Navy & Air Force pre-entry fitness assessments (see know your fitness standards), they are still something that EVERYONE should be working on.
Being able to perform a good amount of push ups indicates a good amount of upper body strength and muscular endurance which is critical to have as a tactical athlete.
Navy and Air Force no longer require you to be able to perform a push up before you enlist but this does not mean you are not required to do them once you are enlisted.
If you are able to create a solid baseline of upper body strength and muscular endurance which is displayed by the amount of push ups you can perform then you will not only be able to pass your fitness tests at basic training but you will find that this additional upper body strength will help with a multitude of tasks including obstacle courses, hand-hand combat, fire and movement, body drags and even holding a rifle at your shoulder.
Below is an in-depth video about how to conduct a technically efficient push up to the standards of the Australian Defence Force
Training For Push Ups
It's very clear that a lot of people just don't have the knowledge about what needs to be trained to improve push ups. So here's some basic info to help steer you in the right direction. Once you can do 60+ reps in a row than the approach/methods start to change.
Exercise Selection
To improve your push up strength you need to improve your upper body strength specific to the "push" movement pattern which is essentially any movement that involves you pushing something away from your body using your upper body. A strong back and core are also very important elements to help with this movement indirectly.
When creating your workout choose 1-2 compound main lifts that train the push pattern.
Example exercises:
▪️Push Up Variations
▪️Bench Press Variations
▪️Dip Variations
▪️Shoulder Press Variations
Frequency
The best place to start is to include 2-3 push up focused strength workouts per week.
Volume/Intensity
The reason you cannot do a push up/struggle with them right now is because you lack the STRENGTH not endurance. So to build strength you MUST lift heavy things to stimulate the nervous system and muscles correctly. Strength work in circuit form like F45 and CrossFit metcons etc WILL NOT build your strength.
Instead use simple sets and reps that you build the weight each time you repeat the workout. Start by performing 3-5 sets of 5 reps each set with a 2-3 minute (yes a 2-3min!) rest between sets. You can do other things during your rest that won't interfere such as exercises for you back, legs or even light cardio.
You don't need to go to failure each set but you need to push the limits so that you are only leaving 1-2 reps left in the tank each set. The long rests should allow you to use the same weight across all sets.
Accessory Work
After your main lifts choose a couple of exercises working the same muscles and perform some higher rep sets. Don't go crazy if you a hitting 3 sessions per week.
Example exercises:
▪️Regressed Push Up Variations
▪️Lighter weights on push pattern variations
▪️Pec Fly Variations
▪️Tricep Extension Variations
▪️Front Delt Raises
Progression
Repeat the workouts for 4-6 weeks with the focus to build the weight and BE AWARE this will not "feel" like you do after you complete an endurance circuit like F45. You will not feel completely exhausted because it is not training your energy systems, it is training your STRENGTH which feels a lot different.
If you consistently target and progress the correct movement pattern with proper strength training and include extra upper back and core training I can 100% guarantee you will improve quickly.
🚀 Bonus
If you're just starting out and struggling to do a single push-up on the ground, this recorded workshop video is exactly what you need. It’s designed to help you achieve your first push-up, with no equipment required, and you can do it anywhere. Check it out below.
Pre-entry Fitness Targets
Over my 16 year career in the full-time Army I never even knew what the pass mark was for my age and gender. This was because I knew I could pass and the only thing I was focused on was how many I could do!
This is the attitude I want all of you to take on. Always strive to be better!
My official highest push up score was 105 reps in 2 minutes (below is a video of 91) but I have seen many people do a lot more.
You don't have to be the best as long as you continue to improve and don't settle for good enough. Continue to push your limits and find out what you are capable of.
Here are some suggested targets that will have you sitting in a better position than 90% of other recruits and will set you up for success for active service fitness testing.
🎯 2min Push up Test (Army)
Males = 50+
Females = 30+
🎯 Cadence Push Up Test (Navy/Air Force/SF)
Males = 35+
Females = 20+
Special Forces = 60+
7 Day Beginner Push Up Program
To help you get started I would like to gift you a 7 day beginner push up program that you can download for free. These workouts can be repeated for 4-6 weeks with the goal to progress the workouts as much as possible.
Learn more about push up training here:
Why Passing the ADF Pre-Entry Fitness Assessment (PFA) Isn’t Enough
Why Passing the ADF Pre-Entry Fitness Assessment (PFA) Isn’t Enough to Prepare for Service
A lot of people preparing for the ADF make the same mistake.
They focus entirely on passing the PFA.
Once they hit the minimum standard or get close to it, they think they’re sorted.
But the reality is, passing the fitness test is only the starting point.
The PFA is designed to make sure you meet the minimum entry requirement. It does not mean you are fully prepared for the physical demands of military training or long-term service.
That’s where a lot of applicants come unstuck.
They stop progressing once they hit the standard, back their training off too much, or try to maintain the bare minimum. Then by the time enlistment, Kapooka, or further training rolls around, their fitness has already dropped off.
What’s Actually Happening
Fitness is not something you achieve once and keep forever.
Your body adapts to what you consistently do.
If you continue training properly, you continue building fitness.
If you stop training or become inconsistent, your conditioning, durability, and fitness levels start declining.
This is one of the biggest things people misunderstand about fitness preparation for the ADF.
They think:
“I passed the test, so I’m ready.”
But tactical fitness does not work like that.
Real preparation is built over time through consistent training, progressing through different phases, and building layers of fitness on top of each other.
That’s why structured progression matters.
You build a base first.
Then you build strength.
Then conditioning.
Then performance.
Then you continue cycling through those phases to keep improving.
You cannot rush straight to the advanced stuff without building the foundation underneath it.
What People Get Wrong
They train only for the test
A lot of applicants train specifically for the beep test, push-ups, or sit-ups and nothing else.
That might help you scrape through the assessment, but it does not prepare you for the broader demands of training and service.
The goal should not be “just pass”.
The goal should be to become physically capable.
They stop training once they hit the standard
This is extremely common.
Someone reaches their PFA target and then backs right off training because they think the hard part is done.
A few weeks or months later, their conditioning drops and they need to build back up again from where they are currently at, not from where they used to be.
Fitness needs to be maintained.
Even maintaining still takes effort.
They try to skip progression
People often want to jump straight into advanced running or high-volume conditioning before their body is ready.
That usually leads to:
niggles
poor recovery
burnout
inconsistent training
stalled progress
If your base is not built properly, the harder training becomes difficult to absorb.
What To Do Instead
Focus on long-term progression
Think bigger than just the PFA.
You should be aiming to progressively build:
conditioning
durability
strength
recovery capacity
running tolerance
The better your base becomes, the more training your body can handle later.
Stay consistent
Consistency matters more than short bursts of motivation.
You do not need to be pushing flat out all year.
Training should cycle through different phases.
Sometimes you are pushing harder.
Sometimes you are rebuilding the base.
Sometimes you are maintaining certain areas while improving others.
That is how long-term progress actually works.
Don’t be afraid to pull back when needed
Sometimes going backwards slightly in training is actually the smarter move long term.
If your running starts feeling out of reach, niggles start building up, or recovery is poor, backing things off slightly can help your body absorb the training better.
Then when you ramp things back up again, you handle it far better the second time through.
That is not failure.
That is smart progression.
Practical Steps For ADF Applicants
1. Stop training only for the minimum standard
Treat the PFA as the baseline, not the end goal.
Aim to build a level of fitness that gives you confidence heading into training, not just enough to scrape through.
2. Build your running progressively
Do not suddenly jump into large amounts of high-intensity running.
Build your conditioning over time so your body can actually absorb the workload.
If you need help improving your beep test performance, check out the Beep Test Guide:
https://info.outperformfitness.com.au/beeptest
3. Stay training after reaching your goal
Once you hit a goal, start focusing on the next one.
Fitness is built through long-term consistency and progression, not one short burst of effort.
4. Respect the process
Good training is structured.
Different phases exist for a reason.
You build one system on top of another over time.
Trying to skip ahead usually slows progress down in the long run.
5. Learn from people who have already gone through it
One of the best things you can do is learn from people who have already prepared for and gone through service.
You can check out the Tactical Career Chats playlist here:
https://www.youtube.com/playlist?list=PLHsLBHL3xi9zD-Hzjvf9EANU_HMPm0fLN
Summary
Passing the PFA is not the finish line.
It is the starting point.
Real preparation for the ADF comes from building long-term fitness through structured progression, consistency, and smart training.
Fitness is not something you achieve once.
It is something you continuously build and maintain over time.
If you focus on building a bigger base, staying consistent, and progressing properly, you put yourself in a far better position not only to pass the test, but to handle the demands of training and service afterwards.
If you want structured coaching and progression designed specifically for ADF preparation, check out the Fit For Service Training Plan:
https://info.outperformfitness.com.au/getbattleready
FAQ
Is passing the ADF PFA enough to prepare for Kapooka?
No.
The PFA is the minimum entry requirement. You should aim to build a higher level of conditioning, durability, and fitness before starting training.
Why do people lose fitness after passing the PFA?
Because fitness declines when training consistency drops.
You do not permanently keep fitness once you achieve it.
Should I keep training after passing the fitness test?
Yes.
Maintaining fitness still requires ongoing effort and consistency.
Why does structured progression matter in training?
Because your body needs time to build the foundation required for harder training later on.
Skipping progression often leads to stalled progress or injuries.
Is it bad to repeat phases or reduce training temporarily?
No.
Sometimes pulling training back slightly helps your body absorb training better and improves long-term progress.
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