USCG PFA · Current Standards
Coast Guard Fitness Standards
Coast Guard PFA scoring — push-ups, sit-ups, flexibility, 1.5-mile run, and swim qualifications. Standards by age and sex.
USCG
Coast Guard Boat Crew PFT (public legacy table)
Official source ↗Legacy Boat Crew PFT pass/fail thresholds only. The 2025 PFA/PRP uses a forearm plank plus one cardio option (1.5-mi run, 12-min swim, or 2000-m row); official numeric scoring tables for the 2025 PFA have not been publicly released.
Keep studying — Coast Guardsman essentials
Fitness Improvement Guide
Recruit-focused training notes — no bodybuilding, just what improves test scores.
Upper-body endurance — chest, shoulders, triceps, core.
Common mistakes
- Sagging hips or piked back (no longer a valid rep on test day).
- Half-range reps — chest must come within a fist of the deck.
- Locking out elbows in jerky motion that wastes energy.
Beginner
- 3x submax sets daily. Stop 2 reps before failure.
- Add incline (hands on a bench) if floor sets stall under 10.
Intermediate
- Ladders: 1-2-3-4-5-4-3-2-1 with 15-30s rest.
- One AMRAP every 3 days to track max.
Advanced
- Density training: 100 quality reps in <8 minutes.
- Add tempo (3-second lower) one day per week.
Test-day tips
- Warm up with 10-15 easy reps and shoulder circles.
- Set a steady cadence — burning out in the first 30s kills your number.
Recruit Readiness
Am I ready for boot camp?
Take the 60-second assessment — combines fitness, body composition, and study progress into one score.
Open Readiness Assessment →Frequently Asked Questions
The Coast Guard Physical Fitness Assessment (PFA) includes push-ups, sit-ups, sit-and-reach flexibility, and a 1.5-mile run (or 12-minute swim). Recruits also complete swim qualifications at Cape May.