The Navy SEALs are often described as the toughest special forces unit in the world. Known for never surrendering, never being left behind, and always operating under strict confidentiality, the SEALs have built an almost mythical reputation. But what does it actually take to join their ranks—and could you handle the fitness test that screens potential candidates?
The Five Evaluation Factors
Becoming a Navy SEAL isn’t just about physical strength. According to the U.S. Navy, candidates must be “physically fit, mentally sharp, mature, and resilient.” To even be considered, you need to be a U.S. citizen between 17 and 28, with solid eyesight (not colorblind) and capable of passing multiple exams.
The screening process includes:
- Medical Examination – ensuring overall health.
- ASVAB Aptitude Test – covering math, reasoning, mechanics, and language.
- Armed Forces Qualification Test (AFQT) – details are undisclosed.
- C-SORT Mental Resilience Test – measuring stress tolerance, emotional control, and problem-solving.
- Physical Screening Test (PST) – the infamous Navy SEAL fitness test.
The SEAL Physical Screening Test (PST)
This is where most hopefuls fail. The PST includes:
- 500-yard swim (side stroke or breaststroke)
- Push-ups (2 minutes)
- Sit-ups (2 minutes)
- Pull-ups (no time limit, but no touching the ground)
- 1.5-mile run
Candidates are judged against minimum, competitive average, and optimal standards. For example:
- Swim: Minimum 12:30 minutes; Optimal 8:00 minutes
- Push-ups: Minimum 50; Optimal 100+
- Sit-ups: Minimum 50; Optimal 100+
- Pull-ups: Minimum 10; Optimal 20+
- Run: Minimum 10:30 minutes; Optimal 9:00 minutes or less
The Navy makes it clear: hitting the minimums doesn’t guarantee selection. Only the best results move you forward.
What Happens After the Test?
Passing the PST earns you a chance—but not a contract. Those selected begin the brutal BUD/S program (Basic Underwater Demolition/SEALs), a 26-week gauntlet of physical and mental punishment.
- 8 Weeks Conditioning – sand runs, ocean swims, extreme endurance.
- Hell Week (Week 3) – 5.5 days of near-continuous training with just 4 hours of total sleep. On average, only 25% survive.
- 8 Weeks Diving & Parachute Training – mastering underwater and aerial operations.
- 9 Weeks Land Warfare – weapons, tactics, demolitions.
Only a fraction of those who start ever earn the SEAL trident.
The Takeaway
So could you pass the test? For most people, even the “minimum” standards are out of reach without years of disciplined training. But the bigger lesson may be in the mindset: resilience, emotional control, and the will to keep going when every muscle screams to stop.
Quick Guide: Navy SEAL Fitness Test
- Swim 500 yards: Aim under 9 minutes
- Push-ups: 80–100 in 2 minutes
- Sit-ups: 80–100 in 2 minutes
- Pull-ups: 15–20 strict form
- Run 1.5 miles: Under 9 minutes
Only the toughest 25% survive Hell Week.
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