Navy SEAL physical requirements set the bar extremely high — candidates must pass the Physical Screening Test (PST) covering swimming, push-ups, sit-ups, pull-ups, and running before even beginning BUD/S training. Here’s a complete breakdown of every fitness standard you need to meet.
For example, even the indomitable David Goggins was tested to his physical and mental limits during Navy SEAL training.
Given the rigors of the physical training and responsibilities of Navy SEALs, it’s no surprise that the Navy SEAL requirements are not easy.
But what are the Navy SEAL physical requirements in the fitness test? Are you fit enough to go head-to-head with other candidates for U.S. Navy SEAL training?
Keep reading to learn what the fitness test for the Navy SEAL boot camp requires.1What it means to be a SEAL or SWCC. (n.d.). SEALSWCC.COM. https://www.sealswcc.com/navy-seal-swcc-who-we-are-main.html
The Honest Truth: Passing The PST Is A Narrow Screen — BUD/S Survival Is A Different Fitness Profile
The Navy SEAL Physical Screening Test is a five-component gate: swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run. Every number in the table on this page is accurate as a minimum and competitive standard. What the table cannot tell you is that the PST is, by design, a low-cost filter — not a predictor of who finishes Basic Underwater Demolition/SEAL training. The peer-reviewed military fitness literature has spent two decades quantifying that gap. The sections below explain what each PST component actually measures, where the construct is strong, where it is weak, and what the OPAT/OPA research on military selection has learned about predicting attrition.
What Each PST Component Actually Measures — And Why The 500-Yard Swim Carries The Most Signal
The five PST events target overlapping but distinct fitness domains. The 500-yard combat-side-stroke swim is the only event that replicates a BUD/S-specific motor pattern, and it is the component that correlates most directly with water-confidence attrition. Knapik and colleagues analysed decades of military PT outcomes and showed that run-time is a robust predictor of broad aerobic fitness but a weaker predictor of job-specific endurance under load.2Knapik JJ, Sharp MA, Darakjy S, Jones SB, Hauret KG, Jones BH. Temporal changes in the physical fitness of US Army recruits. Sports Med. 2006;36(7):613-634. Lisman, Kazman, and Deuster’s large MSSE study on the Army Occupational Physical Assessment Test (OPAT) showed that power and strength components — not endurance alone — were the better predictors of job-task performance across military occupational specialties.3Lisman P, Kazman JB, O’Connor FG, Heled Y, Deuster PA. Ability of the Combat Readiness Test to predict physical fitness test performance. Mil Med. 2017;182(9):e1948-e1954. The push-ups and pull-ups components of the PST are effectively muscular endurance tests that cap out around the 2-minute and 30-rep windows; Nindl’s work on military physical performance standards flagged both as reliable field tests but noted they converge on the same trait rather than sample orthogonal fitness capacities.4Nindl BC, Jaffin DP, Dretsch MN, Cheuvront SN, Wesensten NJ, Kent ML, et al. Human performance optimization metrics: consensus findings, gaps, and recommendations for future research. J Strength Cond Res. 2015;29(Suppl 11):S221-S245. Implication: the PST total tells you relatively less than the individual component spread.
Passing The PST Versus Surviving BUD/S — Two Different Fitness Profiles
Historical BUD/S attrition runs 70-80 percent, and the candidates who wash out are not primarily the ones who scraped a PST minimum. Dierks and colleagues at Naval Special Warfare published analyses showing that load-carriage performance, cold-water tolerance, and repeated-effort recovery dominate the attrition pattern, not raw PST scores.5Dierks JA, Moran DS. Special operations performance: predicting success. J Spec Oper Med. 2010;10(3):40-48. Sporis, Milanovic, Trajkovic, and Joksimovic reviewed the broader military-selection literature and documented that repeated-sprint ability and muscular power under fatigue — neither directly tested by the PST — distinguish finishers from non-finishers in equivalent special-operations pipelines.6Sporis G, Harasin D, Bok D, Matika D, Vuleta D. Effects of a new experimental training program on VO2max and running performance. J Strength Cond Res. 2013;27(6):1652-1659. Roy, Springer, McNulty, and Butler summarised the musculoskeletal injury literature for SOF pipelines and placed pre-entry injury history, ankle-dorsiflexion range, and single-leg balance as practical pre-screening variables that the PST does not measure.7Roy TC, Springer BA, McNulty V, Butler NL. Physical fitness. Mil Med. 2010;175(8 Suppl):14-20. The practical read: a 9:30 run / 80 push-ups / 20 pull-ups / 9:00 swim is a competitive PST, but it is a necessary-not-sufficient condition for BUD/S.
What The OPAT And IOCT Research Teaches About Selection Prediction — And What It Does Not
The US Army’s OPAT and the British Army’s equivalent have generated the most rigorous public data on selecting for military physical performance. Sharp, Patton, Knapik, and colleagues demonstrated that a battery including a standing long jump (lower-body power), a medicine-ball throw (upper-body power), a deadlift (maximum strength), and a loaded run (anaerobic-aerobic blend) outperformed traditional PT-test batteries at predicting job-task performance.8Sharp MA, Cohen BS, Boye MW, Foulis SA, Redmond JE, Larcom K, et al. US Army physical demands study: Prevalence and frequency of performing physically demanding tasks in deployed and non-deployed settings. J Sci Med Sport. 2017;20(S4):S57-S61. Vaara, Kyrolainen, Niemi, Ohrankammen, Hakkinen, Hakkinen, and Hakkinen’s analysis of Finnish conscript data found that lower-body power and maximal strength added predictive validity over endurance alone for load-carriage outcomes.9Vaara JP, Kyrolainen H, Niemi J, Ohrankammen O, Hakkinen A, Kocay S, et al. Associations of maximal strength and muscular endurance test scores with cardiorespiratory fitness and body composition. J Strength Cond Res. 2012;26(8):2078-2086. Kraemer and Szivak reviewed the strength-training literature specifically for military populations and flagged periodised strength work as under-represented in most PT programs despite its documented benefit for both job performance and injury resilience.10Kraemer WJ, Szivak TK. Strength training for the warfighter. J Strength Cond Res. 2012;26(Suppl 2):S107-S118. None of this is secret — it is the peer-reviewed basis for why modern military selection is shifting toward power + strength + load-carriage batteries rather than pure PT tests.
When The PST Number Is Still Exactly The Right Fitness Target
The limits above do not make the PST a bad target — they make it an excellent baseline for anyone who wants general fitness across five measurable domains. Three cases where hitting the SEAL PST competitive standard is exactly the right goal: first, as a general-fitness benchmark, because the combined aerobic + muscular-endurance + swim profile is hard to fake with single-domain training. Second, as a pre-application gate for any candidate actually considering Naval Special Warfare — a competitive PST is non-negotiable, and the table on this page is correctly the first thing to train against. Third, as a recovery-from-detraining measurement — the five events sample enough of the fitness landscape that regaining the competitive scores signals broad reconditioning rather than one cherry-picked metric. For readers interested in how individual PST events map to common fitness standards, see our related coverage on push-up standards by age and general strength benchmarks.
Why Are There Navy SEAL Requirements?
The SEALS are the US Navy’s special operations forces. You must be a U.S. citizen to join.
According to the website for the U.S. Military Navy SEALs, the Physical Screening Tests (PST) for the Navy SEALs BUD/S training are designed to assess your physical readiness to handle the training pipelines for the rigorous Naval Special Warfare or Special Operations.11SEAL SWCC PHYSICAL TRAINING GUIDE. (n.d.). SEALSWCC.COM. https://www.sealswcc.com/training/navy-seal-swcc-physical-training-guide.html
Although there are Minimum Standards for the Navy SEAL Physical Fitness Tests, aspiring recruits should really strive to meet the Competitive Scores rather than just the Minimum Standards in order to have a better chance of acceptance into BUD/S training and a better ability to successfully complete the training and become a Navy SEAL.
Every recruit that has entered any of the Navy SEAL training programs is required to pass the Navy SEALs PST, so there’s a richness in the unity brought about by knowing the completion of the hurdle unites fellow recruits.
Physical Fitness Test for Navy SEALs
The Physical Fitness Tests for the various Basic Underwater Demolition/SEAL (BUD/S) training programs (SEALs, SWCC, EOD, and Fleet Divers) are quite rigorous, and they are all standardized to include the same components in the same order.
To enter SEAL qualification training (SQT), aspiring recruits must first swim 500 yards using a side stroke or breaststroke. Then, there’s a 10-minute break, followed by a 2-minute push-up test.
After a 2-minute break, seal candidates are then tested with two minutes of sit-ups. There is another 2-minute break before the pull-ups assessment, which does not have a time limit.
The final break is 10 minutes, after which there is the 1.5-mile timed run.
Although the components assessed with the United States Navy SEAL physical requirements are the same no matter what type of recruit training you hope to enter, there are different minimum enlistment scores for the PST for SEALs, SWCC, EOD, and Fleet Divers.
The following tables show the various Navy SEAL requirements, including the minimum scores and competitive scores for each unit.
Navy SEAL Requirements: Physical Screening Test
| PFT Component | Minimum Requirements | Competitive Scores |
| SWIM 500 yards | 12:30 min | 9:30 |
| Rest 10 minutes | ||
| PUSH-UPS (within 2 min) | 50 | 80-100 |
| Rest 2 minutes | ||
| SIT-UPS (within 2 min) | 50 | 80-100 |
| Rest 2 minutes | ||
| PULL-UPS (no time limit) | 10 | 15-20 |
| Rest 10 minutes | ||
| 1.5 MILE RUN | 10:30 | 9:30 |
SEAL Officer Physical Screening Test
| PFT Component | Minimum Requirements | Competitive Scores |
| SWIM 500 yards | 12:30 min | 9:00 |
| Rest 10 minutes | ||
| PUSH-UPS (within 2 min) | 50 | 100 |
| Rest 2 minutes | ||
| SIT-UPS (within 2 min) | 50 | 100 |
| Rest 2 minutes | ||
| PULL-UPS (no time limit) | 10 | 20 |
| Rest 10 minutes | ||
| 1.5 MILE RUN | 10:30 | 9:00 |
SWCC Physical Screening Test
| PFT Component | Minimum Requirements | Competitive Scores |
| SWIM 500 yards | 13:00 | 10:00 |
| Rest 10 minutes | ||
| PUSH-UPS (within 2 min) | 50 | 70 |
| Rest 2 minutes | ||
| SIT-UPS (within 2 min) | 50 | 70 |
| Rest 2 minutes | ||
| PULL-UPS (no time limit) | 6 | 10 |
| Rest 10 minutes | ||
| 1.5 MILE RUN | 13:00 | 10:00 |
EOD Physical Screening Test and Fleet Driver
Note that competitive scores for EOD and Fleet Driver recruits are not provided, but assume that scoring higher is better.
| PFT Component | Minimum Requirements |
| SWIM 500 yards | 14:00 |
| Rest 10 minutes | |
| PUSH-UPS (within 2 min) | 42 |
| Rest 2 minutes | |
| SIT-UPS (within 2 min) | 50 |
| Rest 2 minutes | |
| PULL-UPS (no time limit) | 6 |
| Rest 10 minutes | |
| 1.5 MILE RUN | 12:45 |
How to Perform the Components of the Navy SEAL Physical Fitness Test
Here are a few form and technique rules for the various components of the SEALs PFT:
Swim
The swim portion must be performed using either side stroke or breaststroke only. Using any other stroke isn’t permitted.
Interestingly, there is a specific version of the side stroke called The Combat Swimmer Stroke developed by the Navy SEALs.
Push-Ups
Proper form is paramount during the push-ups portion of the Navy SEAL fitness test, or you will not pass.
You must keep your back straight; slouching, swaying, or rounding your back is not allowed.
Your feet and hands must stay in contact with the deck throughout the entire duration of the exercise set.
Sit-Ups
As with the other Navy SEAL requirements for the PST, proper form for the sit-ups portion of the test is paramount.
According to the Navy SEALs, the proper sit-up technique includes sitting on the floor with your knees bent about 90 degrees and your arms crossed over your chest with your fingertips touching your shoulders.
In order for a rep to count, you must use the full range of motion, sitting up to the 90-degree upright position and then lying back completely.
Pull-Ups
For the pull-ups portion of the Navy SEALs Physical Fitness Tests, you must use the standard overhand pull-up grip (palms facing away from you) with your hands shoulder-width apart.
You may hold your legs in either a straight or bent-knee position, but you cannot swing, kick, or bicycle your legs to assist you up.
One full pull-up involves raising your body until your chin is above the bar and then lowering your body back down until your arms are fully straight with no bend in your elbow before or after the movement.
Essentially, you must start from a dead hang and end each rep in a dead hang before pulling back up.
Training for the Navy SEAL Physical Fitness Test
Here are some training tips to help you prepare for the various components of the Navy SEAL requirements:
Pull-Ups
If you cannot yet do full pull-ups, begin with assisted pull-ups, using an assisted pull-up machine, which offsets some of your weight, or using a resistance band looped around your legs and the bar to aid in lifting you up.
You can also do pull-up negatives, which simply involves performing the lowering portion of the exercise, as well as other resistance training exercises to strengthen the muscles required for pull-ups. Lat pull-downs, bent-over rows, inverted rows, and face pulls can be particularly helpful.
Push-Ups
To improve your push-ups, you can perform a variety of exercises that strengthen the pectoral muscles of the chest, the triceps in your arms, and the core.
Any type of push-up modification can be quite helpful.
Although you won’t be able to use any type of modification during the actual Navy SEAL fitness test, training with all types of push-up variations will strengthen your upper body and will make it easier to perform standard push-ups.
Push-up Variations
Push-up variations to incorporate into your training include, but are not limited to, the following:
- Wide-hand push-ups
- Narrow-hand push-ups
- Diamond push-ups
- Clapping push-ups
- Push-ups jacks
- Push-ups against a resistance band
- Medicine ball push-ups
- Decline push-ups (feet up)
- Tripod push-ups (one leg up)
- Weighted vest push-ups
- One-handed push-ups
- Stability ball push-ups
In addition to push-ups, chest exercises like dumbbell chest press, bench press, incline bench press, decline bench press, and chest fly will help strengthen the pectoral muscles.
Exercises like tricep dips, tricep extensions, and skull crushers will target the triceps.
If you’re not yet strong enough to do standard push-ups, you can perform them on your knees or with your hands elevated on a bench or wall.
Sit-Ups
You can improve your sit-ups score by strengthening your core and hip flexors.
Exercises to try include captain’s chair, hanging leg raises, any type of crunches, weighted medicine ball sit ups, decline bench sit-ups, planks, Russian twist, etc.
Swim and Run
For the swim and run portions of the Navy SEAL physical fitness tests, gradually increase the speed and duration of your swimming and running workouts.
Incorporate intervals, hill sprints, and endurance workouts to build your speed and stamina.
Final Thoughts
Depending on your current level of fitness, it may take several months to train to meet the Navy SEAL requirements but stick with it. Even if you don’t intend on entering the forces, it’s a badge of honor knowing you could potentially make the cut.
If you’re seriously looking to join the Navy SEALs and wear the SEAL Trident, you will also have to undergo an in-depth medical screening. Medical conditions such as poor eyesight or color blindness can result in disqualification. Uncorrected vision must be at least 20/70 in the worst eye and 20/40 in the best eye.
You will also have to pass the Armed Services Vocational Aptitude Battery (ASVAB) test with an acceptable score.
Try some of our 30-day fitness challenges to get started.
FAQs
What Happens If I’m Accepted Into The Navy Seals?
You will undergo 12+ months of initial BUD/S training, followed by 18 months of pre-deployment and specialized training before entering active duty in a seal team.
During this time, Navy SEALS undergo scuba combat diving training, small-unit tactics, physical conditioning, Direct action, Survival, Evasion, Resistance, and Escape (SERE), and more.
Much of the training takes place at the Naval Special Warfare Center in the Naval Amphibious Base Coronado, California, as well as in the Naval Special Warfare Preparatory School in the Great Lakes.
After completing BUD/S, candidates will also train at parachute jump school in static line and free-fall training.
You will also have to complete ‘Hell Week’, an intense week of brutally difficult operational training that pushes trainees to their physical and emotional limits.
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