I'm 5'6" and weigh in at around 140lb. Can't seem to gain arm muscle. And haven't exercised in lord knows how long (internet is basically my after-school life). I haven't swam since late Elementary school. I desire to join the Navy and become a Culinary Specialist. I would like to get as close to 100 points as possible on my prt - doesn't everyone - but with my current physique I don't see that happening for quite a while. And I'm fairly certain that I'm taking the ASVAB this year (which is my senior year of high school. (Haven't taken once.))

I want to try and get as close to these numbers as possible:

Curl ups - 109
Push ups - 92
Run 1.5 mile - 8:15
Swim 500-yd - 6:30
Swim 450-m - 6:20

Does anyone from any branch have tips to help me get as close to those numbers at a reasonable pace?

3748939
I can drop the physical requirements for my AFROTC, if that helps anyone.

PFA minimum:
-1 1/2 Mile Run in 13:30 min.
-At least 40 push-ups in 1 min.
-At lest 45 sit-ups in 1 min.

Of course that's just minimum, you'd need to get way higher to go to field training.

3748939
Sounds like you have the same problem I do. Right now all I can say is get into a PE class, either at your HS or a local community college, if your school has a JROTC program see if you can train with them. Apart from that, not much

3748939 If you smoke, STOP! That will hurt your scores BIGTIME.

Ok, start with walking every day, at least a couple miles, and PT every other morning.
You want to do a mix of calisthenics and running for your exercise.
Start with some light stretching. Then some lighter warm up calisthenics. After those exercises, a little bit more stretching, especially for the legs, and then start your run. You do not need to set a pace that kills you. Just set a pace where your body is given a good push. A mile should be good to start out with.

As time goes on, your ability to do the calisthenics and running will increase. Keep this up, and you will eventually find yourself able to do the exercises in the times you specified.

As for the swimming, I would guess it best to do this on the off days. As your strength increases, you will find your times doing all the different exercises will improve.

Good luck with this, and thank you for choosing to Serve.

Corporal Justin P. "Biker Dash" Emery, USMC

3748939
Oh, also get up really early in the morning to beat the heat. I usually get up around 0430-0500 and our PT starts at 6.

Another thing we do is spend a full session on running, that's easily most important. We need to be able to do a formation run (more like a jog, but still) for 3 miles.

So yea, start running

3748965
Get these crude shanks of flesh out of my dominion!

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I concur with the calisthenics and the stretches. I do a Walk/Jog/Run PE class twice a week, that is what we start off doing every class. And you are right, don't kill yourself doing it, start off easy then go harder. Started the class in August with a 20 min mile, managed to do it in under 10 today with have better endurance to run most of it.

3748939
The WWII reenactment group I'm with has us go through physical tests every so often to ensure we're physically fit enough for what we do. My advice is do what I did. I started by just doing twenty sit ups, push ups, and pull ups after every meal or whenever you're board with nothing to do. Each day try doing one more than the day before. Then after school start jogging, whether it be on the track at school or just around your neighborhood, and every couple of days or so go another lap or another block. Also, make sure to cut back on high fat foods and try to stick with foods high in protein (I usually replace lunch with a protein shake). That's about all I can think of. Results may vary though as I'm 6'1, 250lbs, and played left tackle on my school's football team this year.

3749041 With me, running was my weak point. Best I was able to do was 3 miles in 19 minutes. My Bn. CO at the time could do a 15 minute 3 mile run. (He also ran the Boston Marathon every year)
As for my built, I am 5'4", and was averaging 135lbs during my time in the Corps. My max weight when I was lifting as well was 165. Now, I am back down to 130... and I DESPERATELY gotta get an artery unblocked so I can safely start running again.

3749042
Since when are there WW2 reenactments and why haven't I heard of them yet, when I clearly should be taking part?

3749059
Still doing better than me, but I'm really am starting from scratch since I hurt my knee back in 2011. He runs the Boston Marathon, my instructors are Olympic medalists, granted that was back in the 80s and for the USSR...

3749070 Well, it was a while back for me when I was in that good shape. Back in the 90's lol
(yes, I'm an elder brony )

3749068
They're starting to become more common in the Midwest (like the weeklong D-Day reenactment I was at in June) but they haven't caught on as much in the rest of the U.S. as far as I know. And we actually have a club at our school for reenactors (I was voted to command of our school's club and promoted to Colonel). Also, depending on the group they offer different roles in the group. For example, I'm my group's pilot who flys the liaison airplane.

3749091
Nice. Do you guys have a Wespe model to play with?

3749093
Occasional. We mostly sell them at events in town for money but we do keep a few for demonstration purposes like showing air combat tactics and ones that are painted black for recognition models.

3749126
Oh, ze hell you do!

3749136
We mostly just sell them and show how pilots can take them out. The black is for silhouette recognition with the 2nd AD group we work with.

3748939
Don't worry about scoring high on your fitness test. Unless you're attempting a more militaristic rate (SEAL, SWIC, etc) it won't matter. The swim test is actually not even required; it's an alternative to the run. You're not even able to take it until after you're done training/school.

In all honesty, I've only ever just barely passed, and I was promoted first of those on my ship of the same rank and rate. Also, almost everyone cheats on their push ups and sit ups in boot camp. The run is the only important thing right now. It's 1.5 miles in 12:15 (or 13:15 if you're 20 or older)

Let me know if you have any other questions.

3748939
The main point is to get into it every day. Don't even focus on it, just do it because it's something to be done. Make it routine and try not to break the routine, even if things change (ex. you can't go jogging because it's raining, either get a jogging suit or... maybe do capoeira in a very spacious area where you'll go undisturbed).

A big point I don't think anyone here has mentioned yet is to rest. No matter how you're strengthening yourself, you're breaking your body down. If you're breaking down your body as it's building itself up, you're not getting much stronger because you're not exerting as much. So you rest a few days, 1-3, you'll be able to push yourself much more than if you were killing yourself every day.

In my experience, motivation in key. It's about pushing yourself further than your body wants to go. Set up a schedule and stick to it.

The best thing I can recommend is working out with other people. They keep you honest and motivated.

Thanks for the help. I'll keep it in mind. My current schedule is:

Morning
10 jumping jacks
10 push ups
10 curl ups

Afternoon
10 jumping jacks
10 push ups
Walk 1 mile

Weekends
Relax w/ 1 Soda max

I'll increase the amount every week a little bit.

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3750924
Alright, is that your personal limit? Do you have trouble reaching those numbers?

3749148
I don't think you get what I'm talking about.

3750872
Plus it helps when there's other people around you to help.

3751860 I'm fine with all of it except push ups. I can manage 10 in a single session, but not much more.

3751880
To give reference, this is what we do every day at the start of a PT session. 50 reps of Jumping Jacks (2 in each, so 100 in all), usually around 10-20 reps of pushups and sit-ups (so 20-40), 50 reps of flutter shyskicks, and around a full minute of plank (which is basically staying in the up position of a sit-up), along with an untimed mile run. This isn't a test or anything, but this is just what we do to get in shape.

3751891 Lord, alright. I'll keep that in mind.
And I found this video. . .and now I'm nervous.

3751860
Probably not. I talked to one of our model makers at our meeting tonight and he said we get models online from a company called Wespe, but I doubt that's what you meant.

New schedule:

Morning
10 jumping jacks
10 push ups
10 curl ups

Afternoon
10 jumping jacks
10 push ups

Weekends
Walk/Jog/Run 2 miles

Week 1 results:
Day 1: Walked 2 miles in 44:45