Navy SEAL Fitness Test

Could you pass the Navy SEAL fitness test?

4 min read


26 May 2022

You need to be a special kind of person to become a Navy SEAL. It’s not just about being strong physically. You need grit, determination, discipline,  a strong mental attitude and the ability to think quickly on your feet.  It’s no surprise then that around 75% of applicants fail to make it through to the end. You need to have that extra toughness and resilience to be one of the elite

You also must complete skills training, which includes combat diving and land warfare training. SEAL candidates must demonstrate mastery in weapons use, land navigation, demolitions, cold weather warfare and maritime operations.

Think you’ve got what it takes to be a SEAL?

We’ll run you through each of the tests you’ll need to pass in order to be considered.  As with all training, make sure you have completed an adequate warm-up before you perform these routines and that you are medically fit to do so.

Fast 500-yard swim

In order to pass, you’ll need to complete this in a time somewhere between 8 and 12.5 minutes.

We recommend that you train by breaking down the distance and pacing yourself over 50- or 100-yards. Add 50 yards each time until you can comfortably swim the entire distance.


50 Push-ups in 100 second

The push-up demonstrates both upper-body and core strength. If you want to join the elite, you have just 100 seconds to perform 50, so that’s 1 every 2 seconds.  

As we did with the swim, it’s a good idea to break this down into smaller “bites” when training. 

Start with as many as you can (performing 1 every 2 seconds), then gradually add on more each day. For some, push-ups come naturally, but for others it’s their weaker discipline. 

To perform the “perfect” push-up make sure you position your hands slightly wider than your shoulders, keeping the elbows slightly bent. Make sure you are comfortably balanced on your hands and toes. Your feet should be hip-width apart.


Inhale as you lower yourself and exhale while you push back upwards, ensuring your core is tight throughout.

52 Sit-ups in 2 Minutes

In order to pass the test, you’ll need to complete 52 sit-ups in just 2 minutes, but this is the minimum requirement. If you really want to impress, you’ll be looking to hit nearer 100. 

Pace yourself by trying 10-12 sit-ups in 15 seconds, have a 30 second break and then try again. 

Do 5 sets of these daily until you feel comfortable to put it all together in just one attempt.

8 Pull-ups

Some good news here - there’s no time limit.

It’s a good ideal to work on your technique as you are not allowed to touch the ground or let go of the bar at any time. Work at doing as many as you can with these stipulations until you can manage the required number.  Working the number of reps until failure with a decent recovery time in between is one of the best ways to achieve the target.

1.5-mile run in under 11 Minutes

It’s all about time here as you need to complete the run in under 11 minutes. Again, you will  want to impress as much as possible so try to aim for nearer 9 minutes. Achieving the latter will mean running at a 6 minute mile pace.  

If you’re new to running, make sure you give yourself plenty of time to work your way up to the pace you require. Ideally, you’ll need at least 6 weeks training before you start to build up the pace. 

Try some long slow runs, building up so that you are able to run 5 or 6 miles comfortably. Once you can do that, try some speed work. 6 reps of 6 x 400 metres or 12 reps of 200 metres with a 1 minute rest in between. You should run each at a pace which is around 80% of your maximum ability. Reps should be performed just once or twice a week alongside a couple of days of 2 or 3 slower, longer runs.

Optimize Your Testosterone Levels to Support Your Athletic Performance

In order to gain the maximum benefit of any kind of fitness training, it’s important that you have an adequate testosterone level. Testosterone plays a major role in the development of muscle mass. If you have a low level of the hormone, it can result in a significant loss of muscle. Testosterone is essential to get you through resistance exercise and training so if you want to take it to the max, you’ll need to ensure you have a high level of it.

Getting to the top of your game means no cutting corners. All the bases need to be covered so don’t fall short when it comes to your testosterone levels. Make sure you are on top of this if you want to stay in shape and get the results from the time and energy you put into training. If you feel like your testosterone levels could be low, take TestoPrime daily to get your levels back up to optimum.

Related Articles

Could You Pass The Navy Seal Fitness Test?

How To Get Rid Of My Dad Bod Without Weights - Testosterone And Weight Loss

Signs of Low Testosterone in Your 30s and 40s

How Does Testosterone Affect Energy Levels?