Trained by ex-military PTIs
Train for the British Army Fitness Test in Manchester
Joining the Army? Build the strength and fitness for the mid-thigh pull, medicine ball throw and 2km run outdoors, trained by ex-military PTIs (Physical Training Instructors). Most of them now serve as firefighters, and some are still serving as Reservists.
Claim your free sessionPlease note: Manchester Outdoor Fitness is independent. We're not affiliated with, endorsed by or partnered with the British Army or the Ministry of Defence. Standards vary by role and can change, so always check your chosen role page and talk to your recruiter.
The Army fitness test
(From the British Army's jobs website, checked 2 Nov 2026.)
At the assessment centre you do three exercises, in any order. The standard you need depends on the role you apply for.
- Mid-thigh pullStand at a bar set at mid-thigh height and pull upwards as hard as you can for 5 seconds. Two attempts; your highest force on the dynamometer counts.
- Medicine ball throwSit with your back against a wall and throw a 4kg medicine ball as far as you can. Three attempts; your longest throw counts.
- 2km run (soldiers)After an 800m warm-up, run 2km continuously on a flat course as fast as you can. It goes ahead in all weathers.
Officer candidates do the 20m multi-stage fitness (bleep) test instead of the 2km run. The bleep test is not part of the soldier entry test.
Officer candidates: you'll do a 20m bleep test to level 7.10. MOF members can practise with the bleep test track in the members app (a 20m track, the Royal Marines version), and anyone can practise free on MOF's YouTube.
Watch our bleep test on YouTubeStandards by role: examples
| Role | Pull | Throw | 2km |
|---|---|---|---|
| Paratrooper | 76kg | 3.1m | 8:25 |
| Infantry Soldier, Guardsman, Household Cavalry Soldier | 76kg | 3.1m | 10:15 |
| Electrician, EOD and Search, Armoured Engineer | 50kg | 3m | 11:00 |
| Technical Support Specialist | 50kg | 3m | 11:30 |
| Combat Medical Technician, Operator Military Intelligence | 50kg | 2.7m | 11:30 |
| Dental Nurse | 50kg | 2.7m | 12:00 |
| Officer candidates (all) | 76kg | 3.1m | Bleep 7.10* |
Taken from individual role pages on jobs.army.mod.uk (Regular Army), checked 2 Nov 2026. Times are min:sec. *Officers: bleep test level instead of the 2km run.
- Some Army Reserve roles have lower pull and throw standards. For example, the Infantry Soldier page gives 50kg and 2.7m for the Army Reserve. Joining the Army Reserve? Some of our instructors serve as Reservists themselves.
- At the officers' Main Board, the Army says candidates should aspire to exceed level 8.7 on the bleep test.
- The Army offers its own help: the Army Ready App and a Role Fitness Test (Entry) training programme.
Our instructors
Most of our instructors are ex-military PTIs (Physical Training Instructors): the people who plan and run physical training in the forces. Train with us and you're training the forces way, with people who've done it for real.
- They've been through forces selection themselves, and know what it takes to get ready for it.
- As PTIs, they've built strength, power and running fitness side by side, which is what the Army's three tests ask of you.
- Most of them now serve as firefighters, and have passed firefighter recruitment fitness tests too.
- A few of them are still serving as Reservists today.
- Tell your instructor you're preparing for the Army fitness test at your first session, so they know what you're working towards.
How our sessions help
We're not an assessment centre and we don't run the official test. We help you build the fitness it asks for, outdoors, in a group that won't let you coast.
- Pulling strengthLifts, carries and drags with sandbags and partners build the legs, back and grip behind a strong mid-thigh pull.
- Explosive upper bodyPress-up variations and fast, powerful bodyweight drills build the push you need for the seated throw.
- 2km runningRuns, intervals and steady efforts in every session build the engine and the pacing for a hard 2km.
- Bleep test (officers)Shuttle runs and quick changes of direction get you used to the 20m turns of a bleep test.
- All year, all weathersThe Army's 2km run goes ahead in all weathers. So do we, outdoors and as a team.
- All abilitiesBlue (beginners), Red (intermediate) and Green (advanced) bibs mean you're pushed at the right level.
We can't measure your mid-thigh pull (it needs a dynamometer), and training with us can't promise a result at assessment, but you'll turn up having put the work in.
First session free
Pick your park to see session times and claim your free session.
Arrive 10–15 minutes early, wear sports kit and outdoor trainers, and bring gloves and a hat.
First time? What to expect at your free session
Already serving? Serving, veterans and reservists, plus Blue Light Card and Defence Discount Service card holders, can join on our Military & Blue Light membership: £35.99/month with no joining fee (ID needed).
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FAQ
What is the British Army fitness test?
It's three exercises, done in any order at assessment: a mid-thigh pull, a seated 4kg medicine ball throw, and a 2km run for soldiers or a 20m bleep test for officers. The standard you need depends on the role you apply for.
What 2km run time do I need for the Army?
It depends on the role. On the Army's role pages, the time to beat is 8 min 25 sec for Paratrooper, 10 min 15 sec for Infantry Soldier and 11 min 30 sec for Combat Medical Technician, for example. Always check your chosen role page.
Does every Army recruit do the bleep test?
No. Soldier candidates do the 2km run. The Army's jobs site says officer candidates do the 20m multi-stage fitness (bleep) test instead, and need to reach level 7.10.
What mid-thigh pull do I need?
On the role pages we checked, it's 76kg for roles such as Infantry Soldier and Paratrooper, and 50kg for many other roles. It's measured on a dynamometer: you pull a bar at mid-thigh height as hard as you can for 5 seconds and get two attempts. We can't measure it at our sessions, but we train the strength behind it.
Can I join if I'm not very fit yet?
Yes. Every session is for all abilities, and our Blue (beginners), Red (intermediate) and Green (advanced) bibs put you with people at a similar level. Your first session is FREE.
Is Manchester Outdoor Fitness linked to the British Army?
No. Manchester Outdoor Fitness is an independent outdoor fitness company and isn't affiliated with, endorsed by or partnered with the British Army or the Ministry of Defence. Many of our instructors are ex-military, but we don't speak for the Army.
Ready to start?
Your first session is FREE. Pick a park, turn up, and let's get to work.
Pick your parkQuestions? Tell your instructor or drop us a message.
Sources (checked 2 Nov 2026)
- British Army, Fitness tests and BMI requirements: jobs.army.mod.uk
- British Army, Army officer selection: jobs.army.mod.uk
- British Army, Soldier assessment centre: jobs.army.mod.uk
- British Army role pages, e.g. Infantry Soldier: jobs.army.mod.uk
- British Army, Physical employment standards: army.mod.uk
Manchester Outdoor Fitness is independent and isn't affiliated with the British Army or the Ministry of Defence. Always check the current standards for your chosen role.
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