USAF Pararescue (PJ) Fitness Standards
Could you meet the USAF Pararescue (PJ) standard? These are the per-event tiers (unisex, absolute) used to score readiness.
| Benchmark | Pass | Good | Excellent | Elite |
|---|---|---|---|---|
| 1.5-mile run | 610 | 570 | 540 | 510 |
| 8 km ruck | 5400 | 4500 | 3600 | 3000 |
| 500 m swim | 720 | 660 | 600 | 570 |
| Back Squat | 95 kg | 120 kg | 145 kg | 175 kg |
| Hex-bar DL | 115 kg | 140 kg | 170 kg | 195 kg |
| Bench Press | 75 kg | 95 kg | 115 kg | 135 kg |
| Pull-ups (no time) | 8 reps | 12 reps | 18 reps | 22 reps |
| Push-ups (2 min) | 50 reps | 70 reps | 85 reps | 100 reps |
| Sit-ups (2 min) | 54 reps | 70 reps | 90 reps | 100 reps |
| Plank (front) | 90 | 150 | 210 | 270 |
| Side plank (per side) | 60 | 90 | 120 | 180 |
| Dead hang (grip) | 45 | 75 | 110 | 150 |
| Power Clean | 60 kg | 80 kg | 95 kg | 110 kg |
| Broad Jump | 1.8 m | 2 m | 2.2 m | 2.4 m |
US unit. Some tiers are expert-derived (beta) and recalibrate with athlete data.
FAQ
What are the USAF Pararescue (PJ) fitness requirements?
The USAF Pararescue (PJ) standard is scored per event — 1.5-mile run, 8 km ruck, 500 m swim, Back Squat and more — across strength, engine and work capacity. See the table above for the pass / good / excellent / elite tiers.
How do I train for the USAF Pararescue (PJ) standard?
Build a deep aerobic base, train load carriage and rucking, and keep your strength high relative to bodyweight. Test against the standard regularly and attack your weakest event first.
See exactly where you rank — free, no sign-up.
Score your readiness free →