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Physical Training

Physical FITNESS Standards

The Navy considers a physically fit body as important as a sound mind. The objectives of the physical training classes at Officer Training Command are to develop stamina, endurance and to improve your overall physical condition so you can meet demanding physical fitness requirements.

Physical training instruction begins immediately upon arrival. You are required to be within Navy body fat standards upon arrival.  They are:

Male standard: 22% Max (23% for members 40 and over)
Female standard: 33% Max (34% for members 40 and over)

Within the first two days of training, you will be weighed and measured, and will run a Physical Fitness Assessment (PFA). It pays to be in peak physical condition when you report to OTC.

If you are unable to pass this you will be held at Officer Training Command for an additional three weeks to undergo further remediation.

You should report in your best possible physical condition. The better shape you’re in, the less susceptible you’ll be to injury. It is highly recommended that you prepare yourself well ahead of time. The following link contains recommended conditioning programs to help prepare you for the physical fitness requirements of OTC.

Click here for Fitness GuideLink to Fitness Guide

*** NOTE *** Contact your doctor prior to commencing any exercise program.

The Physical Fitness Assessment consists of 4 events:

  • Height, weight and body composition analysis
  • Curl-ups
  • Push-ups
  • 1.5 mile run

Those individuals not satisfactorily completing any portion of the PFA will encounter administrative actions that may adversely affect their status at Officer Training Command and the program in which they are currently in.


For information concerning the Navy Physical Fitness Assessment, please click on the following links

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Navy Physical Readiness Home Page

OPNAVINST 6110.1J  Navy Physical Fitness Assessment Instruction

Initial Physical Readiness Qualifications (required to graduate) consists of:

3rd Class Swim



During your second week of training you will commence a regimen of daily physical training.  You must be able to perform aerobic activity, along with a great deal of muscular strength and endurance exercises.  Aerobic activity will include running approximately 1.5 - 3  miles three times per week, primarily on track, road surfaces, or gymnasium cardiovascular machinery.  The level of strength and conditioning necessary to successfully complete Officer Candidate School (OCS) is consistent with improving overall physical fitness and may be trained beforehand through methods comparable to cross-training fitness programs.  You will benefit greatly if you report to OCS in top-notch physical condition.

On your second day of training you will be required to pass a Physical Fitness Assessment (PFA) with a total overall score of not less than "Satisfactory."  By the 9th week you will be required to pass a PFA with an overall score of not less than "Good."

Officer Candidates who fail to meet minimum scores will be placed in the Holding Company for physical fitness remediation.  The candidate will remain in Holding Company for a timeframe of not less than three weeks and not until he/she is able to pass the PFA with the required minimum score.  This will extend your stay at OCS for an indefinite amount of time.

Morning physical training (PT) will consist of running 3 days a week, and strength and conditioning 3 days a week.  Our overall intent is to ensure proper rest and recuperation of muscle groups between days to reduce unnecessary muscle stress while improving overall stability.



Be fully prepared to take and pass a Navy Physical Readiness Test (PRT) upon arrival.  If you fail to meet body fat standards, your gaining command will be notified that you are out of standards.

If you are attending ODS during your collegiate studies (between 1st and 3rd years) and you report out of standards, you will be turned away and sent back to your collegiate program.  Your school coordinator will be informed and you will have to attend at a later time.

Physical Training will include two to three days of strength and conditioning exercises to include, pushups, sit-ups, and various other exercises.  Students will run two to three days per week.  Runs will take place on a rubber composite track.  Be prepared to participate in the Navy’s Physical Fitness Assessment (PFA) which consists of a medical screening, a body composition assessment (BCA) and physical readiness test (PRT).  Due to the structure of ODS, the run is the only cardio event option available.


If you are found out of standards upon arrival you will not be enrolled into the LDO/CWO course.


Upon arrival you will be measured, and if you are found out of standards you will immediately be sent back to your reserve center.  There are no exceptions to this policy.  Please have your Command Fitness Leader take an official BF measurement within 2 weeks of your reporting to DCO Class.

Physical training will entail running 2-3 days a week, and strength and conditioning 2-3 days a week.  Your run distance will be 1.5 miles.  This will be on paved roads (weather permitting).  Strength and conditioning consists of normal calisthenics (See Exercises link below) for a 60 minute period.

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Last Modified 4/8/2014
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