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:
How to Gain Confidence Before Your ADF Fitness Test
How to Gain Confidence Before Your ADF Fitness Test
A lot of people heading towards the ADF fitness test are hoping they can pass.
That’s the problem.
They haven’t actually tested themselves properly. They’ve done a few random workouts, maybe a couple of runs here and there, and now the fitness test is a few weeks away and they’re trying to convince themselves they’ll be fine.
Then reality hits.
I speak to people all the time that are only two to four weeks out from their fitness test and still don’t know if they can pass it. Some haven’t even done the beep test before.
That’s not confidence.
That’s guessing.
Real confidence comes from knowing.
Knowing because you’ve done the work.
Knowing because you’ve tested yourself.
Knowing because you’ve passed it before.
That’s what you should be aiming for before your ADF fitness test.
Why So Many Applicants Lack Confidence
Most applicants don’t actually have a fitness problem.
They have a preparation problem.
A lot of people avoid testing themselves because they’re afraid of getting a bad result. They know they haven’t been consistent with training, so they avoid the thing that exposes it.
But avoiding the test doesn’t make you better at it.
It just means the first real test becomes the actual assessment day.
That’s the worst time to find out you’re not ready.
The beep test and other ADF fitness tests are skills as well as fitness tests. The more familiar you are with them, the more comfortable and confident you become.
That’s why structured training and regular retesting matter.
What People Get Wrong
Waiting Too Long to Prepare
A lot of people know about their fitness test for months but only start taking it seriously a few weeks before.
By then, if you’re not already close to the standard, you’re probably not making massive changes in time.
Fitness takes time to build.
Avoiding Fitness Testing
This is one of the biggest mistakes I see.
People don’t want to do the beep test because they’re worried about getting a poor score.
But that test gives you valuable information:
where your fitness currently sits
whether your training is working
what needs improving
whether your consistency is actually there
Avoiding it just delays the problem.
Training Randomly
Doing bits and pieces here and there isn’t enough.
You can’t chop and change workouts every week, skip sessions, and expect consistent progress.
Training needs structure and progression.
Programs work because everything builds on top of each other over time.
Treating the Minimum Standard as the Goal
The ADF minimum standards are the floor.
They are the absolute minimum required to get in.
You shouldn’t be aiming to just scrape through on a perfect day.
You want to be fit enough that even on a bad day, under nerves, stress, fatigue, heat, cold, or pressure, you still pass comfortably.
That’s real preparation.
What To Do Instead
Follow Structured Training
You need training with purpose behind it.
That means:
planned progression
consistency week to week
training that builds towards the actual test
measurable improvements over time
You shouldn’t just be training hard.
You should be training with direction.
Test Regularly
You don’t need to do the beep test every day.
But you should retest regularly enough to:
track progress
improve your confidence
develop skill with the test
learn pacing and turns
expose weaknesses early
A good approach is retesting every 4-6 weeks while building your running fitness in between.
Practise The Actual Test
This is a huge one.
A lot of people spend all their time focused on the 2.4km run but barely practise the beep test itself.
Yes, your running fitness helps both.
But the beep test still has its own rhythm, pacing, turns, and movement demands.
If your goal is improving the beep test, then you should actually be using the beep test as part of your training.
It’s like preparing for a boxing fight by only swimming and never sparring.
You need some level of specificity at the right times during your training.
Build Fitness Above The Standard
Don’t train just to pass.
Train so you can’t fail.
That means building yourself well above the minimum requirement so the test becomes routine instead of stressful.
When you’re truly prepared, you stop hoping.
You walk into the test knowing you can pass.
Practical Steps You Can Start Right Now
1. Do a Baseline Fitness Test
Find out where you actually sit right now.
Don’t guess.
2. Follow a Structured Run Program
Running programs build your fitness through a system of phases with progressive overload built in so that the training load starts where you are at now, then progresses as your fitness improves. Random runs won't cut it.
3. Retest Every 4-6 Weeks
Use testing to measure progress and build confidence.
4. Focus On Consistency
A simple structured plan followed consistently beats random hard sessions every time.
Summary
Confidence before your ADF fitness test doesn’t come from motivation videos or positive thinking.
It comes from evidence.
You build confidence by:
following structured training
consistently doing the work
testing regularly
improving over time
proving to yourself that you can pass
The goal isn’t to barely scrape through.
The goal is to reach a point where passing becomes expected.
If you want help improving your beep test performance, check out the Beep Test Guide:
Beep Test Guide
Or if you want structured coaching and training for ADF preparation, you can learn more about the Fit For Service Training Plan here:
Fit For Service Training Plan
FAQ
How often should I practise the beep test?
You don’t need to do it every day. Regular retesting every 4-6 weeks while building your running fitness in between is usually a better approach. Once you've built a solid base of running I like to program specific beep test training for my clients by performing the beep test in an interval fashion once a week.
Is the beep test harder than the 2.4km run?
They are different tests. The beep test has more skill involved because of pacing, turns, and rhythm.
Should I focus on the beep test or 2.4km run first?
If the beep test is your immediate assessment hurdle, then you should make sure you’re specifically practising it as part of your training.
How do I know if I’m ready for my ADF fitness test?
You should already be consistently passing it before test day, not hoping you’ll pass when the day comes.
What’s the biggest mistake applicants make?
Leaving preparation too late and avoiding regular fitness testing.
© OUTPERFORM FITNESS All Rights Reserved 2020