Preparing for the British Army fitness test is crucial if you’re aiming to join the ranks. The test measures your endurance, strength, and overall fitness to ensure you’re ready for the physical demands of military life. This guide will walk you through how to train for the British Army fitness test, with a focus on the current Multi-Stage Fitness Test (bleep test) and strength exercises.
It’s worth noting that each role in the Army has its own criteria for what to achieve in the fitness test. To see the requirements for the role you are interested in, find the role you wish to apply for on the Army Find a role page.
Why the Multi-Stage Fitness Test (Bleep Test) Matters
The Multi-Stage Fitness Test (MSFT), or bleep test, is a key measure of cardiovascular fitness. It requires participants to run between two markers, 20 meters apart, in time with a series of beeps. As the test progresses, the time between beeps gets shorter, requiring you to run faster to reach the marker before the beep. Training for this test is essential to pass the Army’s fitness standards.
1. How to Train for the British Army Fitness Test: Master the Bleep Test
The bleep test is all about speed and endurance. To perform well, you’ll need to train your cardiovascular system and increase your agility and stamina. Here’s how:
- Bleep Test Practice: The best way to prepare for the bleep test is to practice it. You can download an audio version or app and run through mock tests regularly to get used to the pacing.
- Interval Training: Interval sprints mimic the stop-start nature of the bleep test. Sprint for 30-60 seconds, then jog or walk for a minute. This method builds both speed and endurance, making you more capable of handling the increasing intensity of the test.
- Agility Drills: Since the bleep test requires quick turns at each end, agility training can improve your performance. Incorporate shuttle runs, side shuffles, and T-drills into your routine to enhance your ability to turn sharply and quickly.
Training Tip: Perform the bleep test or intervals at least twice a week to improve your cardiovascular fitness.
2. Lower Body Strength for the Mid-Thigh Pull
The Mid-Thigh Pull remains an important part of the British Army fitness test, measuring your lower body strength. If you’re wondering how to train for the British Army fitness test, focusing on compound lifts like squats and deadlifts will help you build the necessary strength.
- Deadlifts: This exercise targets the hamstrings, glutes, and lower back, which are crucial for the pull test. Begin with a manageable weight and gradually increase it as you progress.
- Squats: Bodyweight or weighted squats build overall leg strength and stability. Aim for 3 sets of 10-12 reps to develop the power needed for a successful pull test.
- Lunges and Step-Ups: These exercises improve single-leg strength and balance, helping with overall lower body stability and strength.
Training Tip: Incorporate lower body workouts twice a week. Focus on compound movements for maximum strength gains.
3. Upper Body Power: Train for the Medicine Ball Throw
The Medicine Ball Throw measures upper body explosiveness. Here’s how to train for this aspect of the British Army fitness test:
- Push-Ups: Strengthen your chest, shoulders, and arms with this staple exercise. Perform 3 sets of as many push-ups as possible, aiming to increase reps each week.
- Overhead Press: Use dumbbells or a barbell to build shoulder and arm strength, key for powerful throws. Aim for 3 sets of 8-10 reps.
- Medicine Ball Slams: These explosive movements mimic the action of the throw and help build power in your upper body and core. Perform 3 sets of 8-10 reps.
Training Tip: Focus on explosive movements to build the upper body power necessary for the throw.
4. Core Strength for Stability
A strong core is crucial for stability and power during the fitness test. If you’re serious about learning how to train for the British Army fitness test, don’t overlook your core:
- Planks: Hold a plank position for as long as possible, aiming to increase your time each session. This exercise engages your deep core muscles.
- Russian Twists: This move strengthens your obliques and rotational muscles, which are important for both the medicine ball throw and general movement.
- Leg Raises: Perform 3 sets of 12-15 leg raises to target your lower abs.
5. The Importance of Rest and Recovery
Training hard is important, but recovery is just as essential for improving your fitness. Overtraining can lead to injuries, which will set back your preparation. Here’s how to balance hard work with rest:
- Sleep: Aim for 7-9 hours of quality sleep each night to ensure your muscles recover properly.
- Stretching: Stretch regularly to improve flexibility and reduce the risk of injury.
- Hydration and Nutrition: Drink plenty of water and eat a balanced diet that includes protein, carbohydrates, and healthy fats to support your training and recovery.
Training Tip: Schedule at least one rest day per week, and consider active recovery methods like yoga or light walking.
6. Simulate the Full Test Conditions
In the final weeks before your fitness test, it’s important to simulate the actual test conditions. Practicing the bleep test, mid-thigh pull, and medicine ball throw in sequence will give you a good idea of your fitness level and help identify any areas that need improvement.
- Mock Tests: Run a full practice fitness test every 1-2 weeks to track your progress.
- Set Goals: Gradually reduce your run time in the bleep test and aim to improve your strength and throw distance in the other components.
Conclusion: How to Train for the British Army Fitness Test
When learning how to train for the British Army fitness test, it’s important to focus on the bleep test, build both lower and upper body strength, and maintain core stability. By consistently practicing the test components, focusing on explosive strength, and ensuring proper rest, you’ll be well-prepared for success.
The British Army fitness test is demanding, but with the right preparation, you can meet and exceed the requirements. Keep pushing, stay disciplined, and soon you’ll be ready to take on the physical challenges of Army life.
