Being a United States Marine requires more than just a love for your country. It also requires a well-rounded strength that only comes with hard work, an unwavering commitment, and an organized exercise plan. As it is so bluntly stated on the Marine Corps website: “[O]ur Nation can not afford to put its trust in those who fall behind.”
Whether you have recruitment training on the horizon, or are simply inspired by the physical strength of our military, following the Marines exercise routine is a great way to bulk up.
In this article, we take a closer look at the fitness requirements at every stage of becoming a Marine, plus outline a workout routine for achieving the well-rounded strength and stamina needed to pass those physical fitness tests with flying colors.
Would-be Marines are required to pass a series of physical fitness tests before they can officially call themselves Marines.
Even if you aren’t planning on joining the military anytime soon, the requirements for these tests may be helpful information for forming your own workout goals.
The first of these physical fitness tests occurs before recruit training, and is called the Initial Strength Test, or IST. All applicants must be able to complete the following:
Pull Ups / Push Ups
Male: Three pull-ups or 34 push-ups in two minutes or less
Female: One pull-up or 15 push-ups in two minutes or less
Plank or Crunches
40 second plank
44 crunches in two minutes or less
Run
Male: 1.5-mile run in 13.5 minutes or less
Women: 1.5-mile run in 15 minutes or less
The Marine Corps Physical Fitness Test (PFT) determines a Marine’s stamina and physical conditioning. Not only must all recruits pass the PFT, but all Marines must pass it a minimum of once per year. Therefore, the Physical Fitness Test acts as a great benchmark for anyone looking to maintain a Marines-level well-rounded strength.
The test is made up of three components: pull-ups or push-ups, plank or timed crunches, and a timed three-mile run. Males must be able to run three miles in fewer than 28 minutes, while females must be able to complete the same run in 31 minutes or less. The requirements for the other two components vary based on the Marine’s sex, age, and weight.
The Combat Fitness Test, or CFT, most reveals just how beneficial well-rounded strength really is. There are three components to the Combat Fitness Test.
The requirements to pass each are determined by a Marine’s sex, age, weight, and more.
Discipline is an important tenet of military life, and that is especially true for Marines. Practice your own discipline by preparing a workout schedule and sticking to it.
As you are putting together an exercise schedule, it may be helpful to remember:
To get you started, we’ve outlined a sample workout routine below.
When you consider the actual physical fitness tests Marines are required to complete, it’s clear that the Marine Workout stresses core strength, upper body strength, and stamina above all else. Here, we outline a sample week-long routine you can follow to strengthen every part of your body.
Begin each day with
a series of warm-up stretches that will loosen your muscles and help you to avoid injury.
Complete this circuit three times.
Go for a mile-and-a-half run at a pace that you find comfortable. Once you’re done, continue walking at a steady pace for at least five minutes.
Complete this circuit three times.
Today is dedicated to cardio, with some running and sprinting exercises meant to build up stamina and get you ready to carry a fellow Marine 300-yards through battle-like elements.
Complete this circuit three times.
Another running day. Choose a distance of three, five, or ten miles, then decide if you are going to walk, hike, or jog them. Try to choose a route that includes inclines and hills, and complete it at a pace that gets your heart rate going. Don’t be afraid to really challenge yourself! Afterwards, help your body to recover with an endurance-specific recovery formula.
Finish the week with three circuits of the following exercise routine.
When you need to mix things up, consider replacing certain exercises with others.
As you progress and get stronger, make your exercises more challenging by trying different variations.
If you are just starting out, don’t focus on the number of repetitions you are able to complete. Rome wasn’t built in a day, and neither are great bodies. What is most important is that you show up and train each and every day. Marines training is as much about mental discipline as it is about fitness. Committing to your health will lead to both the discipline and the stamina required to complete the Marine Corps’s Physical Fitness Test.
At boot camp and basic training, a good night’s rest is promoted and encouraged. The same can be said for anyone attempting to take on the Marines’ workout regimen. Your muscles need at least eight hours of proper rest in order to recover and build.
A healthy sleep supplement designed for fitness can help you get to sleep and stay asleep.
When you are working out at the level of the Marines, it’s important to always be considering and aiding muscle recovery. In addition to stretching, properly cooling down, and prioritizing sleep, you can aid in muscle recovery by eating clean foods.
The recommended diet includes lots of protein, plus foods that are low in fat. Consuming carbohydrates before you exercise will help to fuel your workout. And, of course, be sure to drink a ton of water and fluids.
Think you are ready to take on the Marines? Try one of these two Marine challenges to test your strength.
Whether you are preparing for recruit training, are in the thick of it and looking forward to your Physical Fitness Test, or just want to look like a Marine and American hero, then a physical training routine inspired by military fitness is the way to go.
There are any number of exercises you can complete to build up both your muscles and stamina. Repping pull ups, crunches, and sprints can help you prepare to pass the Marines Physical Fitness Test, whether hypothetically or for real.
Supplements, clean eating, and quality sleep top off the list of all that is required for the well-rounded strength so admired amongst the U.S. Marine Corps.
