What’s going on, YouTube? My name is Airman Nunez, Braden Nunez. I’m enlisted. I’m an E-2.
I’m an airman in the United States Air Force. Today, we’re going to be talking about the Air Force PT test. In this video, we’re going to be talking about the standards for males and females in the three categories, and I’m going to be telling you guys how to prepare.
This morning, I had a mock PT test. So, let’s rewind back to this morning.
The Air Force PT test is broken into three categories. The first is cardiovascular endurance, aka the mile-and-a-half run. The second category is going to be muscular, which is going to be your pushups and your situps. The third category is actually your body composition. So, they measure this by doing your abdominal circumference.
Basically, they take a measuring tape and put it around your waist. The numbers that I’m giving you are the minimum that you have to hit to pass because there’s a minimum requirement that you have to meet. But if you hit that bare minimum, you’re actually going to fail your PT test, because the way the PT test is run now is by cumulative score. So, the standards that I’m giving you are going to be your key to success. So if you’re lacking in some of these areas, you definitely want to better prepare for the mile-and-a-half. Just like the Army, which has a calculator for ACFT, the Air Force has a pt calculator.
For the males, it’s going to be 13 minutes and 14 seconds. For the females, the mile-and-a-half run is 15 minutes and 50 seconds. Now, for the pushups: for males, you’re going to shoot for 44, and for the females, it’s going to be 27. Situps: for males, 46 situps, and for females, 42 situps.
Your body composition: the male standard is 37 and a half inches, and the female standard is 34 inches. For all my overachievers out there who are trying to max the score in basic training, they call it Warhawk. There are different perks you can get if you max your score out in basic training. That includes an extra day of town pass.
So, you get like a full day to explore San Antonio. And trust me, when your family comes into town, you don’t want to be restricted to the base, which most people are. But if you get that Warhawk standard, they let you leave the base, and San Antonio is an awesome place to explore. The Warhawk standard for the mile-and-a-half run for males is nine minutes and 12 seconds. Now, for the body composition, your waist should be 32 and a half inches or less.
For the maximum score: 67 pushups or more. For the situps, it’s 58 or more, and that’s for the males. If you’re a female out there and you want to get that Warhawk standard: 10:23 or less for the mile-and-a-half. Body composition: 29 inches for the females. Funny story, my waist is 29 inches, so I would have maxed out the females out there.
You want to get 47 pushups or more to max out the score for the females. To max out the situps, you want to hit 54. So, I gave you the minimum and I gave you the maximum for those of you that were interested. Now we’re going to get into how I physically prepare and how I recommend physically preparing. I’m heavily into bodybuilding and hypertrophy training.
I get those goosebumps every time.
Don’t get me wrong, I love that style of training. Obviously, that’s what I do on a daily basis. But I’ll be the first to tell you that that’s not really necessary when it comes to preparing for your PT test. The weight training that I really recommend for passing your PT test: to hit your chest, do your flat, or you can do incline barbell bench press.
Also, you can do dumbbell bench press, any type of fly movements. Yeah, really hammer that chest, and it’s going to make those pushups so much easier. Also, you’re going to want to hit your triceps, guys. So, if you have access to a gym, get on the cables, grab a rope, or grab like a straight bar and do some pushdowns. Other than that, you’re definitely going to want to strengthen your core because, obviously, situps. An exercise I really enjoy is leg raises.
So, I like to do them hanging because that engages them the most. So, hanging from like a pull-up bar, but that is a lot more difficult. If you want, get on a captain’s chair. So basically, most gyms have them, but it’s like a seat where you can put your elbows and your forearms are resting. That way, you’re not holding yourself up.
Also, planks, guys, start with a 20 to 30-second plank and try to work up to a minute. Planks are going to help you, obviously, with your situps, but then with your pushups as well, because it kind of simulates the position you’re going to be in when you’re doing your pushups. I’m a big fan of weighted exercises, guys, because if you train harder before your PT test, the PT test is going to feel easy, guys. If you’re doing weighted crunches, I recommend grabbing a rope on the cables, separate the rope and put it around your neck. You basically rest on your knees and then you do some cable crunches.
And now for the run, the standard is a mile and a half, okay? So, what I recommend is to go at a much slower pace, but run for maybe two or two and a half miles and build that endurance up. So, that way, when it comes to the actual test, you’ve been training for a longer run, you build your endurance up. Also, a big thing, guys, is you want to pace yourself.
So, maybe find someone who’s super fit, they’re super good at running, and try to have them pace you because that’s something I struggle with as well. I need to improve my run. I maxed all my muscular stuff out just because I have a background in weight training and that’s what I love to do. But my run needs a little bit of help, and I feel like for the majority of people, the run is what really gets them. But anyways, guys, I told you how to physically prepare.
I told you the Air Force standards. So, I hope you guys enjoyed this video. Like I said, feel free to check out all my other content. I talk about nutrition and weight training, and I also vlog, guys. Drop a like for me, please. It helps the channel a lot.
Subscribe if you’re new and comment down below what future Air Force videos you’d like me to make. I’ll see y’all in the next one. Guys, peace out.