How Fit Are You? Compare Yourself to the FBI Fitness Requirements


If you’ve ever watched a crime thriller or an action movie, chances are you’ve seen someone flash a badge and say, “FBI.”
But what does it really take to be an FBI agent — especially physically?

I wanted to take a closer look at the FBI's fitness test, not because I’m planning to join, but because their standards give us a good benchmark for what it means to be “functionally fit” — fit enough to run, chase, and fight if needed.

 


What Is the FBI?

The Federal Bureau of Investigation (FBI) is the United States' top federal law enforcement agency. They handle major crimes that threaten national security — terrorism, cybercrime, human trafficking, organized crime, and more.

FBI agents don’t just sit at desks. They go undercover, raid buildings, track criminals across state lines, and sometimes risk their lives. That’s why the physical bar is set high.

 

The FBI Fitness Test (PFT)

To become a special agent, you must pass the Physical Fitness Test (or PFT). It’s made up of four core events:

  1. Sit-ups (1 minute)
  2. 300-meter sprint
  3. Push-ups
  4. 1.5-mile run

 



Each event is scored on a scale of -2 to +10 points, and you must:

  • Score at least 12 total points, and
  • Get no score below 0 on any individual event.


Sit-Ups (1 Minute)

PointsMen (Reps)Women (Reps)
-2<32<30
032–3730–34
13835–36
239–4237–40
343–4441–42
445–4743–46
548–4947–48
650–5149–50
752–5351–52
854–5553–54
956–5755–56
10≥58≥57


300-Meter Sprint

PointsMen (Sec)Women (Sec)
-2>55.0>67.4
055.0–52.567.4–65.0
152.4–51.164.9–62.5
251.0–49.562.4–60.0
349.4–48.059.9–57.5
447.9–46.157.4–56.0
546.0–45.055.9–54.0
644.9–44.053.9–53.0
743.9–43.052.9–52.0
842.9–42.051.9–51.0
941.9–41.050.9–50.0
10<40.9<49.9


Push-ups

PointsMen (Reps)Women (Reps)
-2<20<4
020–295–13
130–3214–18
233–3919–21
340–4322–26
444–4927–29
550–5330–32
654–5633–37
757–6036–38
861–6439–41
965–7042–44
10≥71≥45


1.5-Mile Run

PointsMen (min:sec)Women (min:sec)
-2>13:29>14:59
013:29–12:2514:59–14:00
112:24–12:1513:59–13:35
212:14–11:3513:34–13:00
311:34–11:1012:59–12:30
411:09–10:3512:29–11:57
510:34–10:1511:56–11:35
610:14–9:4911:34–11:06
79:48–9:3411:05–10:45
89:33–9:2010:44–10:35
99:19–9:00
10<9:00<10:35


Pull-Ups (Not included in overall score)

PointsMen (Reps)Women (Reps)
0<20
12–31
24–52
36–73
48–94
510–115
612–136
714–157
816–178
918–199
10≥20≥10

 

 

 https://commons.wikimedia.org/wiki/File:F_B_I_%283769245201%29.jpg



Why This Matters (Even If You’re Not Joining)

Honestly, most of us won’t end up joining the FBI. But what I like about this kind of test is that it gives us a clear, meaningful goal to work toward.

I don’t train just to look good. I train to be capable — to move better, to stay ready, and to stay sharp. FBI standards remind me of that. Strength and cardio together. Speed and endurance. Discipline and effort.

Whether you’re military, law enforcement, or just someone who likes to push themselves physically and mentally — this is the kind of benchmark worth chasing.

 

https://commons.wikimedia.org/wiki/File:FBI_SWAT_Charlotte_training_exercise.jpg


Final Thoughts

I’ll be honest. These numbers aren’t easy. But that’s the point.

The real reward isn’t just passing a test — it’s becoming the kind of person who trains for it. Consistent. Focused. Relentless.

And in case you’re wondering: no, I’m not applying to the FBI anytime soon. But knowing I could keep up with their standards? That’s a pretty cool feeling.

Thanks for reading — and keep training.


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