You’re standing on the edge of a running track at 0600, the humid air sticking to your uniform, and your stomach is doing somersaults because of that extra slice of pizza last night. It’s PRT day. For some, the Navy Physical Readiness Test is a minor speed bump in a long career; for others, it’s a source of genuine, career-ending anxiety. It is not just about being "fit." It’s about meeting a specific, rigid set of bureaucratic standards that decide if you’re promotable or if you’re headed for an administrative separation.
The Navy changed the game recently. They swapped out crunches for planks and added the row and the bike as permanent fixtures. If you haven't kept up with the MILPERSMAN 1220-410 or the latest NAVADMINs, you're basically flying blind.
Why the Navy Physical Readiness Test Isn't Just a Workout
Most people think they can just "gym" their way through this. They're wrong. The PRT is a three-event clinical assessment: push-ups, planks, and a 1.5-mile run (or an alternative cardio option). But the real monster isn't the run; it's the Body Composition Assessment (BCA) that happens before you even touch the track.
If you fail the tape, you’re done. Doesn't matter if you can run a 9-minute mile. If your waist circumference doesn't meet the Navy's "Abdominal Circumference" standard—currently set at 39 inches for men and 35.5 inches for women—you’re immediately flagged. This is where the controversy lives. Many high-performing Sailors, especially those in the "powerlifter" category, find themselves battling a measurement system that doesn't always account for muscle mass.
The Navy knows this. That’s why they’ve shifted toward a more holistic view, but let’s be real: the scale still matters.
The Plank: The Great Core Equalizer
Back in the day, we did sit-ups. You’d hook your feet under a fence or have a buddy hold them, and you’d crank out 80 reps by using mostly your hip flexors and a lot of momentum. It was kind of a joke. The Navy replaced sit-ups with the forearm plank in 2021 because sit-ups were destroying Sailors' lower backs.
The plank is a different beast. It’s static. It’s boring. It’s painful.
To get a "Good Medium" score, you’re looking at holding that position for roughly 2 to 3 minutes depending on your age group. There is no cheating a plank. If your hips sag or your butt goes too high in the air, the CFL (Command Fitness Leader) is going to stop your watch. Honestly, the transition to planks has actually lowered some overall scores because you can't "burst" through it with adrenaline like you could with sit-ups. You need genuine core stability.
Push-ups: Quality over Quantity
Push-ups are the first "active" event. You have two minutes. The standard is simple: keep your body straight, lower until your elbows are at a 90-degree angle, and lock them out at the top.
But here’s the catch: the Navy is getting stricter on form. If you’re doing "chicken wing" push-ups with your elbows flared out at 90 degrees from your torso, you’re not just risking a "no-rep" from your grader—you’re begging for a rotator cuff injury.
- The Pro Tip: Keep your elbows at a 45-degree angle to your body. It’s a more stable position for the shoulder and allows you to engage the triceps more effectively when your chest gets tired.
Cardio: The 1.5-Mile Run and the "Alternative" Trap
The 1.5-mile run is the standard. It’s what most Sailors do. However, the Navy offers "alternative cardio" options: the 2-kilometer row, the 12-minute stationary bike, or the 500-yard swim.
Don't assume the bike is the easy way out.
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The bike and the rower use a calorie-per-hour calculation based on your body weight. If you’re a bigger Sailor, the "passing" threshold on the bike is significantly higher than it is for a 140-pound Yeoman. I’ve seen guys choose the bike thinking it’s a "cheat code" only to realize they have to maintain a blistering pace just to hit a "Satisfactory."
The 1.5-mile run is actually the most predictable event. You know the distance. You know the time you need. If you can run an 11:30, you're golden for most age brackets. If you choose the rower, you better have practiced on a Concept2 specifically, because your "splits" are everything.
Age Brackets and the "Good Medium" Standard
The Navy uses age-graded scales. A 20-year-old Seaman has much higher requirements than a 45-year-old Master Chief. It’s the "Navy Standard of Aging," basically acknowledging that your knees probably won't be the same after twenty years of climbing ladder wells on a destroyer.
The Scoring Tiers:
- Outstanding: The top tier. Usually requires near-maxing every event.
- Excellent: High level of fitness; well above average.
- Good: This is where the Navy wants the "fleet average" to sit.
- Satisfactory: You passed. Barely.
- Failure: You're going to FEP (Fitness Enhancement Program).
FEP is not fun. It usually involves mandatory 0500 workouts three to five times a week. It’s designed to help you, but it feels like a punishment. Avoiding FEP is the primary motivator for about 40% of the fleet.
Common Pitfalls and How to Avoid Them
The biggest mistake is the "PRT Prep" that starts two weeks before the test. You cannot undo six months of sedentary life in 14 days. In fact, that's how people get injured. Ramping up your running mileage too quickly leads to shin splints or stress fractures, which will get you a medical waiver if you're lucky, or a failing score if you try to "tough it out."
Hydration is the other silent killer. Navy PRTs often happen in high-heat environments—think Norfolk in July or San Diego in August. If you're slamming "pre-workout" powders filled with caffeine and vasodilators before a 1.5-mile run in 90-degree heat, you're asking for a cardiac event. The Navy has seen a rise in exercise-related collapses. Drink water. Skip the stimulants on test day.
The Evolution of the BCA
The "Tape Test" has been the bane of many Sailors' existence for decades. Currently, the Navy uses a single-site abdominal circumference measurement. If you fail that, they move to the "Hips and Neck" measurement to calculate body fat percentage.
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There's a lot of talk about moving to more advanced methods like the InBody scale or DXA scans. While some commands have these, the official "system of record" remains the tape. It’s cheap, it’s portable, and it works on a ship in the middle of the ocean.
If you know you’re "thick," don't wait until the week of the BCA to start a crash diet. It messes with your glycogen levels and will actually make your 1.5-mile run time worse. Consistency is the only real "hack" here.
Your Action Plan for the Next PRT
Stop looking at the PRT as a twice-a-year annoyance and start looking at it as a career maintenance task. If you’re struggling, here is the realistic path forward.
1. Test yourself today. Don't wait for the official notification. Go to the gym, set a timer for 2 minutes, and see how many push-ups you can actually do with perfect form. Hold a plank until you collapse. Run 1.5 miles. Record the numbers.
2. Focus on the "Big Three" of BCA. Sleep, hydration, and protein. If you get those right, the waistline usually takes care of itself. The "Navy Diet" of energy drinks and galley pizza is the fastest way to a failing BCA.
3. Master the Row or the Run. If you hate running, commit to the rower, but learn the technique. Rowing is 70% legs. If you're pulling with your arms, you’ll gash out in three minutes.
4. Check the Charts. Download the official Navy Physical Readiness app or go to the MyNavy HR website. Know exactly what your "Good Medium" number is for your specific age. Aim for "Excellent." That way, if you have a bad day, you still land in the "Good" range.
The Navy Physical Readiness Test is a hurdle, sure. But it’s also a baseline for the physical demands of life at sea. Whether you're hauling a fire hose or carrying a shipmate to safety, these movements—pushing, holding, running—actually matter. Stay ready so you don't have to get ready.
Next Steps for Sailors:
Check your current age bracket standards on the MyNavy HR portal. Schedule a "mock" BCA with your divisional CFL at least 60 days before your cycle begins. If you are more than 2 inches over the abdominal circumference limit, start a progressive cardio plan and consult with the ship’s medical officer or a base nutritionist to adjust your intake safely. Training for the test should begin no later than 12 weeks out to allow for physiological adaptation without injury.