Preparing for the Naval Academy Physical Fitness Exam

I've read that the PFE is a big component of admission to the Naval Academy. What specific workouts or routines should I follow to ensure I meet the physical fitness requirements?

The Physical Fitness Assessment (PFA) for the Naval Academy involves three specific exercises: a 1-mile run, push-ups, and curl-ups (or sit-ups). To prepare for these, you should design a workout routine that develops your stamina, upper body strength, and core strength.

Cardio Training: Since the 1-mile run tests your cardio, running should be a main part of your regimen. Try jogging for longer distances at a steady pace to build up your overall endurance, and incorporate interval training (short bursts of high intensity followed by periods of lower intensity) to improve your speed.

Strength Training for Upper Body:

For push-ups, you can start by doing as many as you can in a set, then take a short break, and repeat this cycle several times. Once you're comfortable doing a certain number of push-ups, gradually increase this number to challenge yourself.

Other exercises that can directly or indirectly help you improve your push-ups include bench press, shoulder press, and tricep dips.

Core Workouts:

Curl-ups are mainly targeting your abdominal muscles. Along with the regular curl-ups, you can also incorporate exercises like planks, bicycle crunches, and leg raises into your routine. They primarily work on your core strength and endurance, which are essential for curl-ups.

Always remember, consistency is key to fitness training. So, try to integrate these workouts into your daily routine. Make sure you start slow and gradually increase intensity to avoid injuries, and always give your body time to rest and recover. Good luck with your training!