Physical FITNESS Standards
Naval officers are expected to be a model of physical fitness
to their sailors and the American public. Candidates who
successfully complete training at Officer Candidate School (OCS)
within the 13-week course, arrive meeting above average physical
standards. Candidates who arrive at minimum physical standards
will struggle to complete the school in the allotted time, and
are also subject to disenrollment.
During the first two days of training, candidates will
undergo a Body Composition Analysis (BCA). If a candidate is
found to exceed allowable limits, they are subject to removal
from their class and / or disenrollment from the program.
During the first week of training, candidates will be
required to pass an initial Navy Physical Fitness Assessment
(PFA) to determine suitability to initiate physical training.
Candidates must be able to complete the initial PFA with a
minimum passing score of Satisfactory Medium in all categories
(curl-ups, push-ups, 1.5 mile run).
Proper form is essential to successfully completing curl-ups
and push-ups. Your recruiter can provide further instruction on
Navy Body Composition Standards
Candidates who do not pass the initial height and weight
check will be further assessed to determine if they meet the
Navy's body composition standards. This determination is made in
two different steps.
The first step is abdominal circumference. Candidates are
expected to be within the following Navy standards:
- Male Abdominal Circumference Standard:
less than or equal to 39.0 inches
- Female Abdominal Circumference Standard:
less than or equal to 35.5 inches
Candidates who fail the abdominal
circumference will then complete the second step, body fat
composition. The abdominal circumference found in step one will
be utilized to determine their body fat composition. Candidates
are expected to be within the following Navy standards:
- Male Standards by age:
- 18-21: 22%
- 22-29: 23%
- 30-39: 24%
- Female Standards by age:
- 18-21: 33%
- 22-29: 34%
- 30-39: 35%
Candidates who are concerned about meeting body composition
limits should schedule an assessment with their recruiter prior
to arrival at OCS.
Physical Fitness Assessment (PFA)
The PFA consists of four evolutions: height and weight
verification, curl-ups (2 mins), push-ups (2 mins), and a 1.5
mile run. Specific requirements for your sex and age group can
be found here:
OTC Physical Training Plan.pdf.
The minimum passing standard in each
category is Satisfactory Medium.
Candidates that fail any PFA administered at OCS, are subject
to removal from their class and may be subject to disenrollment
from the program.
It is imperative that you arrive in the best
possible physical shape; ready and able to participate in a
demanding physical fitness program.
Pre-Arrival Physical Training Program
Below is a link to the Navy Operational Fitness and Fueling
(NOFF) virtual trainer. This virtual trainer will provide a
series of Navy approved exercises that allow physical
development and sustainment when gym facilities are not
After clicking the below link, select
These exercises should be performed for 30 - 60 minutes, 3 - 4
days a week.
***NOTE*** No physical activity should be initiated without
first consulting your physician to determine physical
NOFFS Virtual Trainer
Candidates may also download and access the official Navy PFA
mobile application by SeaWarrior Applications. This mobile
application provides further links and information to
successfully prepare for and complete the Navy PFA.
Physical Fitness Qualifications (requirements to
- Successful completion of Navy PFA in accordance with
- Third Class swim qualification
During the first week of training, you will commence a
regimen of daily physical training. Candidates must be able to
perform aerobic activity, muscular strength exercises, and
endurance exercises. Aerobic activity will include running
approximately 3 miles, three times per week on a track or road
surfaces, and two days of strength training through HIIT
exercises. Successful candidates arrive at OCS already able to
run 3 miles a day (15 miles a week) and able to complete 30
minutes of aerobic exercise in a session.
During Week-2, candidates will complete the Third Class swim
qualification. This qualification includes the following:
- Deep water jump
- 50-yard swim (any stroke)
- minute prone float (face in water)
- Shirt and trouser inflation
Candidates who are unable to
complete the Third Class Swim qualification will be sent to
remedial swim training. If candidates are
unable to pass the Third Class Swim qualification by Week-9,
they will be removed from their class for further remediation in
Remedial Holding Company.
Below is a link to the Technical Training group at Officer
Training Command Newport who oversees the Third Class Swim
3rd Class Qualification Site