Navy Seal Requirements: Are You Fit Enough To Be A Navy Seal?

The training program for the Navy SEALs is notoriously intense. It tests every last ounce of mental and physical strength and resilience for even the toughest recruits.

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 terms of the fitness test? Are you fit enough to go head-to-head with other candidates for Navy SEAL training?

Keep reading to learn what the fitness test for the Navy SEALs requires.

We will cover: 

  • Why Are There Navy SEAL Requirements?
  • Physical Fitness Test for Navy SEALs
  • How to Perform the Components of the Navy SEAL Physical Fitness Test
  • Training for the Navy SEAL Physical Fitness Test

Let’s dive in!

Two navy seals.

Why Are There Navy SEAL Requirements?

According to the website for the Navy SEALs, the Physical Screening Tests (PST) for the Navy SEALs, or BUD/S, are designed to assess your physical readiness to handle the training pipelines for the rigorous Naval Special Warfare or Special Operations.

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.

A person doing a push up.

Physical Fitness Test for Navy SEALs

The Physical Fitness Tests for the various 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.

Aspiring recruits must first swim 500 yards using side stroke or breast stroke. Then, there’s a 10-minute break, followed by a 2-minute push-up test.

After a 2-minute break, candidates are then tested with 2-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 Navy SEAL physical requirements are the same no matter what type of training you hope to enter, there are different minimum scores for the PST for SEALs, SWCC, EOD, and Fleet Divers.

A person doing a pull up.

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 ComponentMinimum RequirementsCompetitive Scores
SWIM 500 yards12:30 min9:30
Rest 10 minutes  
PUSH-UPS (within 2 min)5080-100
Rest 2 minutes  
SIT-UPS (within 2 min)5080-100
Rest 2 minutes  
PULL-UPS (no time limit)1015-20
Rest 10 minutes  
1.5 MILE RUN10:309:30

SEAL Officer Physical Screening Test

PFT ComponentMinimum RequirementsCompetitive Scores
SWIM 500 yards12:30 min9:00
Rest 10 minutes  
PUSH-UPS (within 2 min)50100
Rest 2 minutes  
SIT-UPS (within 2 min)50100
Rest 2 minutes  
PULL-UPS (no time limit)1020
Rest 10 minutes  
1.5 MILE RUN10:309:00
The word requirements.

SWCC Physical Screening Test

PFT ComponentMinimum RequirementsCompetitive Scores
SWIM 500 yards13:0010:00
Rest 10 minutes  
PUSH-UPS (within 2 min)5070
Rest 2 minutes  
SIT-UPS (within 2 min)5070
Rest 2 minutes  
PULL-UPS (no time limit)610
Rest 10 minutes  
1.5 MILE RUN13:0010:00

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 ComponentMinimum Requirements
SWIM 500 yards14:00
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 RUN12:45
A person swimming.

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 the side stroke or breast stroke only. Using any other stroke isn’t permitted.

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.

A person doing a sit up.

Sit-Ups

As with the other Navy SEAL requirements for the PST, proper form for the sit-ups portion for the test is paramount.

According to the Navy SEALs, 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.

A person doing a pull down in a gym.

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.

A person doing a push up on the grass.

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.

A person running on a track.

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.

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.

Try some of our 30-day fitness challenges to get started.

A person doing a plank.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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