USAF Pararescue (PJ) Fitness Standards
Could you meet the USAF Pararescue (PJ) standard? These are Take Point Fitness's per-event tiers for the USAF Pararescue (PJ) pathway (unisex, absolute), used to score readiness. They are not an official test, and no military or police body endorses them.
| Benchmark | Pass | Good | Excellent | Elite |
|---|---|---|---|---|
| 1.5-mile run | 10:20 | 9:30 | 9:00 | 8:15 |
| 8 km ruck | 1:30:00 | 1:15:00 | 1:00:00 | 50:00 |
| 500 m swim (IFT, PJ column — enlistees 15:00; freestyle, breaststroke or sidestroke) | 12:30 | 11:00 | 10:00 | 9:30 |
| Back Squat | 95 kg | 120 kg | 145 kg | 190 kg |
| Hex-bar DL | 115 kg | 140 kg | 195 kg | 245 kg |
| Bench Press | 75 kg | 95 kg | 115 kg | 160 kg |
| Pull-ups (2 min) | 8 reps | 12 reps | 18 reps | 25 reps |
| Push-ups (2 min) | 40 reps | 70 reps | 85 reps | 105 reps |
| Sit-ups (2 min) | 50 reps | 70 reps | 90 reps | 110 reps |
| Plank (front) | 1:30 | 2:30 | 3:30 | 4:30 |
| Side plank (per side) | 1:00 | 1:30 | 2:00 | 3:00 |
| Dead hang (grip) | 45 s | 1:15 | 1:50 | 2:30 |
| Power Clean | 60 kg | 80 kg | 95 kg | 120 kg |
| Broad Jump | 1.93 m | 2.16 m | 2.39 m | 2.65 m |
US unit. Where the unit's published test or a public military fitness table exists, tiers are set from or checked against it; the rest are Take Point Fitness's own (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 (IFT, PJ column — enlistees 15:00; freestyle, breaststroke or sidestroke), 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.
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