Can You Pass an Air Force Fitness Test?

Fit for duty? Yes Ma’am!

My military man has his yearly fitness test this week and I found myself wondering…could I pass the Air Force fitness test?

Every year (or sometimes every 6 months), the officers and airmen of the USAF have to take a physical fitness test to make sure they meet the standards to be fit for duty. According to

“The Air Force Fitness Program goal is to motivate Airmen to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, strength and flexibility training, and healthy eating. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness.”

I decided to put myself to the test with my own Physical Fitness Test. You can find the scoring sheets online – I used this one. You must score at least a 75 to pass the test.

The scoring is broken down into 4 categories, my score sheet for Females, ages 30-39 is here – let’s see how I did!

Fitness Test

Aerobic Endurance

According to my age group, I needed to run 1.5 miles in 10:51 or less to “max out” or to get 100% for that section. So, I set my treadmill to 8.3 miles per hour and got to it.

fitness test

The treadmill photo is a little blurry, but you get the picture. 10:51 on the dot for 1.5 miles. I ran at the speed of 8.3 on the treadmill (8.3 mph) which is a 7:22 minute mile.

Aerobic Endurance Score: 60.0

Body Composition

Up next is the waist measurement. Why does the DoD (Department of Defense) use abdominal circumference? Since BMI doesn’t take anything into effect except for height and weight, an abdominal circumference takes a look at abdominal fat. Abdominal fat is an indicator of a whole list of medical issues down the road – like diabetes, congestive heart failure, HTN, etc.

According to my score sheet, I need my waist to be 29 inches or under to “max out” my points. So let’s check!

BMI: 19.1 kg/m2

Waist Circumference: 25.5 inches

Body Composition Score: 20.o

Muscle Fitness

This is the area I was afraid of because I’m a wimp and a half when it comes to push-ups. My upper body strength is pretty pathetic. You have 1 minute to complete as many push ups and sit ups as possible. For my age group, I need to complete 47 push ups (like, real push ups) and 45 sit ups within a 1 minute period. Yikes. Let’s see how I did

Push ups: 20. For the record, I did 27 but the last 7 were on my knees, in the assisted position. My husband said I’m not allowed to use those 😩.

Sit ups: 45 (JUST in time)

Muscle Fitness Score: 7.6 for the push ups and 10.0 for the sit ups


Wahoo! I passed! And with a pretty amazing score too!

Try it out for yourself today and see if you are fit for duty