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:

Navy PFA Breakdown
This video breaks down the new Physical Fitness Assessment guidelines.
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        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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        Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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