Military Fitness to Stay Strong | Military OneSource

Overview

Good health and peak physical fitness are key to force readiness for service members and their families. Whether you’re prepping for basic training or looking to access gyms on or off the installation, you can use these tips and resources to keep your mind and body strong and healthy for every mission ahead.

Physical training basics

Whether you’re prepping for basic training or want to improve your overall performance, peak PT starts with the basics.

Familiarize yourself with your branch’s PT test. All branches have different tests, but pushups, situps and cardio are consistent. Take mock tests regularly to track your progress.

Consistency is key. Aim to work out five to six days a week, mixing strength, cardio and flexibility.

Include running, pushups, situps, planks and bodyweight exercises. Rotate through different types of workouts to stay sharp and prevent injury.

Balance your cardio routine with interval running and distance. Build up to running 3-5 miles at a steady pace with controlled breathing.

Prioritize squats, lunges, pushups and pullups and add resistance (dumbbells, sandbags, kettlebells) as you progress. Include core exercises like planks, mountain climbers and flutter kicks.

Stay motivated and consistent by working out with a partner or group. Work together to challenge and keep each other accountable.

It’s important to keep your body hydrated — especially when you’re active. Drink plenty of water before, during and after your workout.

Pro tip: Eat well for better performance. Good nutrition fuels better PT. Check out our Nutrition for Mission Readiness guide to learn more.

Practice light cardio and stretching on off days and get enough sleep (at least seven hours each day).

Exercising on and off base

Where you work out depends on your location and access. Check out your options:

Located on installations and free for service members and family members with a valid DOW ID
Well equipped with weights, cardio machines and other fitness gear
May offer group fitness classes, sports leagues, personal trainers or even an indoor pool or track

Armed Services YMCA’s Military Outreach Initiative – Offers free membership and child care to military families
Local gyms – May offer reduced rates, waived fees or other discounts to members of the military community

Access free and discounted fitness facilities, outdoor recreation, group classes and more through MWR programs and services.

Family fitness

Healthy habits support strong bonds. Here are tips to help the whole family stay fit, healthy and mission ready.

Build short workouts and activities into your family’s routine. Even on busy days, try to get moving.

Pro tip: Get moving together. Kids need 60 minutes of activity every day. Learn ways to incorporate exercise into your daily routine.

Exploring nature can be a great way to get moving. Try a new trail together or explore a local park.

Did you know that military service members and their families can enter America’s parks for free? Get your America the Beautiful pass and get outside together.

Staying fit as a family doesn’t have to be strenuous. Getting up and moving for at least 10 minutes a day can help you stay healthy.

Use fitness to connect and have fun together. Take family walks, play sports, have dance parties or turn chores into active games.

Expert fitness support

No matter your goals, you’ve got support. Eligible service members and spouses can connect with a Military OneSource health and wellness coach for free to help with: