British Army Fitness Standards: RFT(E) Requirements by Role
When you apply to the British Army, you might think "fitness is fitness." But the reality is that the Army has moved away from a "one size fits all" approach. The Role Fitness Test (Entry), or RFT(E), sets different standards depending on the job you are applying for.
A Logistician does not need the same physical power as a Paratrooper, and the entry tests reflect that. In this guide, we break down the three main events and the specific standards you need to hit to get hired.
The Three Events of the RFT(E)
Forget the old "press-ups and sit-ups" test. The new standards are designed to test functional military strength.
- 1. The Mid-Thigh Pull: You stand in front of a bar set to your mid-thigh height and pull upwards as hard as you can for 5 seconds. This measures your lower body and core strength (simulating lifting heavy equipment).
- 2. The Medicine Ball Throw: Sitting with your back against a wall, you throw a 4kg medicine ball as far as possible using only your arms and chest. This measures explosive upper body power.
- 3. The 2km Run (or Bleep Test): This measures your aerobic capacity. Note: While the 2km run is standard, some assessment centres may still use the Multi-Stage Fitness Test (Bleep Test) depending on weather or facilities.
RFT(E) Standards Table: What Score Do You Need?
The following table shows the minimum entry standards. Aim to beat these comfortably.
| Role Category | Mid-Thigh Pull | Med Ball Throw (4kg) | 2km Run Time |
|---|---|---|---|
| Junior Entry (Standard) | 46 kg | 2.9 m | 11m 30s |
| Standard (Medics, HR, Logistics) | 46 kg | 2.9 m | 11m 15s |
| Infantry (The Rifles, Guards, etc.) | 76 kg | 3.1 m | 10m 15s |
| Paratroopers (Para Reg) | 76 kg | 3.1 m | 08m 15s |
Note: Standards are gender-neutral. A female applicant for the Infantry must hit the same 76kg pull and 10m 15s run time as a male applicant.
How to Train for the Medicine Ball Throw
The "Med Ball Throw" catches many candidates out because it requires technique, not just strength. You cannot use your back to generate momentum; your back must stay glued to the wall.
Training Tips:
- Explosive Push-Ups: Do push-ups where you push hard enough for your hands to leave the ground (clapping push-ups).
- Overhead Press: Build shoulder strength with dumbbells or a barbell.
- Practice the Angle: The optimal angle to throw for distance is roughly 45 degrees. If you throw too flat or too high, you lose distance.
Don't Neglect the Cognitive Test
It is tragic to see a candidate who can run 2km in 8 minutes get rejected because they failed the cognitive test. Physical fitness is only half the battle. The Army needs soldiers who are fit and smart.
While you are resting your legs between run sessions, use that time to train your brain. Our Army Cognitive Test App helps you master the mental requirements so that your brain isn't the bottleneck in your application.
Conclusion
Knowing the exact standard for your chosen role gives you a clear target. Don't guess. If you are aiming for the Paras, an 11-minute run isn't "good enough"—it's a fail. Train specifically for the RFT(E) events, and you will walk into the Assessment Centre with confidence.
