Basic Fitness Standards of the South Korean Military: How Many Points Can You Score?

 If you ask what is most important for a soldier, tactical experience and knowledge are certainly crucial. However, one of the most vital aspects of being a soldier is having the physical endurance to handle training and real combat situations. That is why the military has strict fitness test standards, categorizing soldiers into pass/fail groups and also ranking them to reward outstanding performers while identifying those who need improvement.

In South Korea, every able-bodied male is required to complete mandatory military service. From the moment recruits enter basic training, they undergo regular fitness tests. Today, I want to introduce the basic fitness test that most South Korean men have experienced and share my own experience with it.

A Republic of Korea Army commando undergoing physical training. Not all infantry soldiers go through this kind of training, so don’t get the wrong idea. I just picked a dramatic photo to grab attention. (Photo Source)

Who Takes the Test?

This fitness test is conducted across all branches of the South Korean military, including the Army, Navy, Air Force, and Marine Corps. (However, special forces units have their own unique fitness test standards, which differ from the general military fitness test.)

One notable aspect of the Army’s fitness test is the "Special Warrior" (특급전사) system. Soldiers who achieve this title receive various benefits such as faster promotions and additional leave days. As a result, many soldiers strive to earn this recognition.

However, the biggest challenge in becoming a Special Warrior is this very fitness test. To qualify, a soldier must achieve the maximum score in all test categories.

 Individual combat skill and techniques training, Republic of Korea Army Capital Mechanized Infantry Division (Photo Source)

Fitness Test Standards (Ages 20-25)

Grade	Push-ups (Reps)	Sit-ups (Reps)	3km Run (Time)
Special	72+	82+	12:30 or faster
Grade 1	64-71	74-81	12:31-13:32
Grade 2	56-63	66-73	13:33-14:34
Grade 3	48-55	58-65	14:35-15:36
Fail	47 or less	57 or less	15:37 or slower

These standards are slightly relaxed for older age groups. Additionally, test results significantly impact a soldier’s promotion opportunities. If a soldier fails to meet the required score for their rank, they may be subject to retesting or even face promotion delays.

How the Test is Conducted

The test process may vary slightly between units, but it generally follows the order listed in the table above.

Push-ups

The test starts with push-ups, conducted in pairs. A unique feature is that soldiers do not perform push-ups directly on the ground but rather grip a slightly elevated bar. This reduces the weight they must lift, making it slightly easier. Because of this, many soldiers achieve high scores in push-ups.

The test lasts for two minutes, so pacing is important. Most soldiers try to do as many push-ups as possible in the first minute and then take short breaks while maintaining a straight-arm plank position. Resting by dropping to the knees or lying down results in disqualification.

I couldn't find copyright-free photos of the South Korean military's fitness test, so I used regular ones. Keep in mind that in the South Korean military, this is done by holding onto a bar, not on the ground.

Sit-ups

Next, soldiers perform sit-ups in pairs. This is also a two-minute test, measuring maximum repetitions. The rules require crossing the arms over the chest, touching the elbows to the knees when rising, and ensuring the shoulders touch the ground when lowering. Using momentum by lifting the lower back is not allowed and results in repetitions not being counted.

Many assume sit-ups are easy, but due to the strict form requirements, many soldiers struggle to achieve high scores.

3km Run

After the strength tests, all participants gather for the 3km run. The difficulty varies depending on the unit’s location. If a unit is stationed in a flat area, the test is relatively easier. However, most South Korean military bases are in mountainous regions, making the run much more challenging. My unit was located in a mountainous area, so our course had significant inclines. When my unit members took the test at other bases with flatter courses, their times often improved significantly.

The test is straightforward: officers record the start and finish times, and there are no major rules other than running as fast as possible.

Some Issues with the System

One major problem is that some soldiers find ways to cheat. Because the test affects promotions and rewards, some individuals pressure lower-ranking soldiers to be more lenient with scoring. In some cases, test administrators even manipulate running times. If you see someone claiming to be a Special Warrior but they don’t look particularly fit, you might have a reason to be suspicious.

A training scene of the ROK Army 7th Division Reconnaissance Battalion. (Photo Source)

My Personal Experience

I served as a reconnaissance Radio Operator in the Army’s Reconnaissance Battalion. This unit selects recruits with good scores from overall-test, and as such, the fitness standards were very strict.

In many regular units, achieving a Special Warrior title is considered optional. However, in the Reconnaissance Battalion, it was practically a requirement. It was seen as the first step toward being recognized as a true recon soldier.

During basic training, I already achieved the Special grade in push-ups (72 reps). My sit-up count was high enough for Grade 1, and my 3km run time was 13:10, also Grade 1. While push-ups and sit-ups weren’t too difficult for me, achieving the Special grade in the 3km run took more effort. However, after months of running 5km daily as part of our unit training, I finally hit 11:50 and secured the Special grade.

Training photos of the 2nd Infantry Division Reconnaissance Battalion (Photo Source)

Here’s what worked for me:

• Push-ups: I trained by doing 10 sets of push-ups, each set consisting of 20-30 reps with short rest periods. If you can do 10 sets of 20 reps with less than a minute of rest, you have a good shot at reaching the Special grade.
• Sit-ups: I followed a similar approach, sometimes adding weight by holding a plate against my chest on an incline sit-up bench. This weight training was very effective.
• Running: The best method for me was not to force myself to sprint 3km every time. Instead, I focused on running longer distances (5-7km) at a steady pace. This improved my endurance and made the 3km run feel much easier.

Conclusion

Today, we explored the South Korean military’s basic fitness test. How well do you think you would score? If you’re curious about the fitness standards of the South Korean military, I encourage you to try this test yourself.

Next time, I’ll dive into the fitness tests used by South Korea’s special forces.

Until then, take care!