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:
ADF PFA Standards: Why the Minimum Isn’t Enough
ADF PFA Standards: Why the Minimum Isn’t Enough
If you’re applying for the ADF, one of the first fitness hurdles you’ll face is the Pre-entry Fitness Assessment (PFA). It’s not hard to find the pass marks online — but what’s often missing is this:
The PFA is not there to test how fit you are — it’s there to test if you’re safe to start.
This assessment isn’t designed to prepare you for military life — it’s just the start. In this blog, we’ll break down what the PFA includes, why it exists, and why aiming only to pass it will leave you underprepared.
What Is the PFA?
The PFA is a short fitness test completed in the lead-up to your enlistment — usually within 6 to 12 weeks of your basic training start date. It includes:
Push-ups
Sit-ups
Beep test (shuttle run)
Pull-ups for some roles (e.g. Special Forces)
What’s the Purpose of the PFA?
Think of the PFA as a risk management tool. Its goal isn’t to push your limits — it’s to make sure you’re not walking into training completely unprepared.
The PFA ensures:
You’ve got a basic level of strength and cardio fitness
You’re less likely to get injured in the early stages of training
You’re not starting from zero
But let’s be clear — passing the PFA doesn’t mean you’re ready for military training. It’s just to show you’re safe to begin.
What Does It Take to Pass?
The exact standards vary depending on:
Service (Army, Navy, Air Force)
Role (e.g. combat vs support)
Gender in some cases
Let’s Talk About BMI
BMI (Body Mass Index) is a simple calculation using your height and weight. It’s used to estimate whether you’re within a healthy weight range.
For ADF entry, your BMI must fall between 18.5 and 32.9.
Too low? You may be underweight or undernourished
Too high? You may carry excess body fat that increases injury risk
It’s not about looks — it’s about safety and recovery. Outside the range? You’ll usually need a doctor’s clearance before continuing.
Why the PFA Alone Isn’t Enough
Passing the PFA might feel like a big deal — and it is. But don’t stop there.
Here’s what many applicants miss:
Once you’re in, you’ll face more demanding fitness tests — like the Army BFA or Air Force PFT.
Training gets tougher fast. You’ll need to move under load, perform under fatigue, and back it up every day.
Those who barely scrape through the PFA often struggle the most in the first few weeks — or worse, get injured and held back.
The goal isn’t to just get in. The goal is to thrive in training and build a foundation for long-term service.
Train for What’s Ahead — Not Just What’s Tested
Here’s the mindset shift you need:
✅ Know your PFA standard
✅ Meet it early — and move beyond it
✅ Build a body that’s resilient, adaptable, and ready to work hard daily
If all your prep revolves around the beep test, push-ups, and sit-ups — you’re leaving gaps. Military training demands:
Loaded carries
Pack marches
Team-based endurance
Agility under stress
Recovery under pressure
If you’re not preparing for those, you’re not preparing for the job.
Final Message: Don’t Settle for Minimum
Here’s the bottom line:
The PFA gets you in the door. That’s it.
But what matters more is how you show up after that. Don’t let the minimum become your benchmark. Set a higher standard for yourself — one that’ll carry you through training, into your role, and beyond.
Train smart. Be ready. Be reliable.
👉 Want a structured plan that actually prepares you for service? Check out the Fit for Service training plan — built to take you beyond the beep test and into battle-ready shape.
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