USCG Physical Fitness Assessment (PFA)

The Coast Guard fitness plan

All Coast Guardsmen are required to develop an annual basic fitness plan. This personal fitness plan must be submitted to your supervisor during their performance evaluation period. At a minimum, the basic fitness plan shall include vigorous cardiorespiratory endurance training three times a week for 30 minutes each time and a vigorous strength training event 1-3 times per week.

The physical fitness assessment

The Coast Guard physical fitness assessment will be conducted, as required, either as part of training and job requirements or as a remedial program for those members placed on probation because of a failure to meet the maximum allowable weight standards.

Three key factors in fitness are aerobic capacity, muscular strength and muscular endurance. Aerobic capacity or cardiovascular fitness is the component of fitness that relates mostly to health and the ability to do vigorous, sustained physical activity.

The following chart shows the basic Coast Guard PFA standards:

The semiannual weigh-in

All service members are screened against height and weight standards every October and April. The Coast Guard weight standards are based on your height and skeletal build (frame size), which is determined by measuring the wrist. Since wrist size and height do not tend to change over time, they generally need to be determined once at the beginning of your career.

The Coast Guard will use this measurement as the basis for all future weight screenings. If you screen as overweight, your height and wrist measurements may be rechecked or verified.

If you fail the weight screening, you will be measured to determine your body-fat percentage. If your body fat exceeds the limits (shown on the chart below) you will be placed on probation, during which you must lose the excess weight or body fat.

While on probation, your progress will be monitored; this includes a monthly physical fitness assessment. If you fail to make consistent progress during probation or fail to attain your maximum allowable weight or body fat by the end of the probation, you may be processed for separation.

Some members' physical makeup (usually due to high muscle mass) puts them in an overweight category, even though their body-fat percentage is within limits. These members will be assigned a screening weight.  This is designed to avoid requiring the member to have additional body-fat determinations as long as they do not gain additional weight.

Coast Guard body-fat standards

Stew Smith can teach you to develop your own personal workout routine. The following PT programs to help prepare you for the Coast Guard fitness program can be found in the following Military.com links:

• Pull-ups/Flexed Arm Hang
• Push-ups and Sit-ups
• Running
• Swimming

Losing weight and getting in shape require a commitment to a healthy diet and a regular workout routine.  Stew Smith has a variety of articles to assist you in learning how to eat to lose weight as well as better prepare you for the rigors of military fitness. Check out the following links to reach your fitness and weight-loss goals:

• Five Phases of Fitness
• Pass the Tape Test - Body Composition
• Lean-Down Meal Plan
• Fundamentals of Nutrition
• Food Pyramid
• Ace the PFT

Other related Coast Guard fitness articles:

• The Coast Guard Basic PFT
• Coast Boot Special Missions and Law Enforcement Fitness Standards
• Coast Rescue Swimmer PFT Standards
• Performing for the Special Forces
• Physical Fitness Test Anxiety

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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