If you're interested in how different organizations measure physical fitness, the United States Coast Guard (USCG) offers a set of standards worth examining.
While fitness tests from the Army, Marines, or FBI are more commonly known, the USCG also maintains its own set of physical requirements for active personnel. These standards reflect the physical preparedness expected for operational roles, which may involve swimming, running, and bodyweight exercises.
This post outlines the current USCG fitness test components and the minimum standards required across different age groups and genders.
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US Coast Guard Physical Fitness Standards
The USCG offers two options for aerobic testing: a 1.5-mile run or a 12-minute swim. The choice depends on your preference and training background, but either one counts toward meeting the required fitness level.
You also need to complete a set number of push-ups and sit-ups, each within 1 minute.
Here’s the full chart, broken down by age and gender:
Male Standards
| Age | Push-ups (1 min) | Sit-ups (1 min) | 1.5-Mile Run | 12-Minute Swim |
|---|---|---|---|---|
| Under 30 | 29 | 38 | 12:51 | 500 Yards |
| 30–39 | 24 | 35 | 13:36 | 450 Yards |
| 40–49 | 18 | 29 | 14:29 | 400 Yards |
| 50–59 | 13 | 25 | 15:26 | 350 Yards |
| 60+ | 10 | 22 | 16:43 | 300 Yards |
Female Standards
| Age | Push-ups (1 min) | Sit-ups (1 min) | 1.5-Mile Run | 12-Minute Swim |
|---|---|---|---|---|
| Under 30 | 15 | 32 | 15:26 | 400 Yards |
| 30–39 | 11 | 25 | 15:57 | 350 Yards |
| 40–49 | 9 | 20 | 16:58 | 300 Yards |
| 50–59 | 9 | 16 | 17:55 | 250 Yards |
| 60+ | 9 | 15 | 18:44 | 200 Yards |
Note: These standards are based on Dr. Kenneth Cooper’s fitness research, widely used across U.S. federal services.
Ready to Test Yourself?
Pick your age group and gender, then try the test:
-
1-minute of max push-ups
-
1-minute of max sit-ups
-
Choose between:
→ 1.5-mile run (timed)
→ OR 12-minute swim for distance
Compare your performance to the table above. It’s not about perfection — it’s about seeing where you stand and where you can improve.
Final Thoughts
Testing yourself against the US Coast Guard's standards is one way to evaluate your overall physical conditioning. Whether or not you plan to serve, it offers a clear benchmark for strength, endurance, and cardiovascular fitness.
Start small. Stay consistent. And keep moving forward.
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