Recruit
Ready.
Want to join the Army but the fitness isn't there yet? An 8-week plan that builds the base first, for young men and women starting from scratch. No gym. No equipment. One session a day.
Get the plan, $49Instant download. Written by Andrew Hoare, ex-Army PT, by STRNG NRG.
Most unfit applicants start too late.
They want it badly. Then the fitness test gets close, they try to cram it into a few weeks, and they either get hurt or fall short. What's missing isn't heart. It's a base, and the habits to keep building on it.
Built for beginners.
- 17 to 21 year olds planning to apply for the Army in the next few months
- Starting from little or no fitness
- Happy to train at home or outdoors, with no gym and no equipment
- Young men and women: same plan, with both sets of targets shown
Everything you need for 8 weeks.
Weeks, day by day
One session a day, from walking and incline push-ups up to running and test practice.
Self-tests
Weeks 1, 4 and 8, so they can see exactly where they stand.
Daily standards
Up on time, bed made, train, water, food, screens off, sleep. Tracked every day.
Page guide
Technique for every test, a simple food guide and a score log.
Aimed at the Army's fitness standard.
Every Army applicant sits the Pre-entry Fitness Assessment: push-ups, sit-ups and the beep test. The plan builds towards the higher combat standard, so anyone who gets there covers the support roles too.
| Role group | Push-ups (M / W) | Sit-ups | Beep test |
|---|---|---|---|
| General entry combat | 15 / 8 | 45 | 7.5 |
| General entry combat support | 8 / 4 | 20 | 6.1 |
Source: ADF Careers, Army fitness requirements, October 2026. Standards can change. Check adfcareers.gov.au before the test.
What it won't do.
It won't guarantee they pass the fitness test or get in. Nothing honest can. It gives them a real base and the habits to keep building, which is exactly what most unfit applicants are missing.
it.
Ex-Army. Qualified PT.
I served in the Army and built my discipline at Kapooka. The training was hard, but the routine is what changed me. I've been a personal trainer since 2021, and I wrote this for the kids who want to go but aren't ready yet. It's the plan I'd want them to start with.
The full 8-week plan lands straight after you pay. If it isn't what you expected, email within 14 days of buying for a full refund.
Get the planFAQ
Does it need a gym?
No. A pair of runners, a bit of floor space and a flat 20 metre stretch for shuttle runs.
How long are the sessions?
20 to 40 minutes, building over the 8 weeks. One rest day a week.
Is it for young women too?
Yes. Everyone follows the same sessions. Only the push-up targets differ, and both are in the plan.
Is this a Defence program?
No. It's independent and not affiliated with the ADF or Defence Force Recruiting.
What if they can already pass the fitness test?
Then this isn't for them. It's built for beginners who need a base first.
How do I get it?
Straight after payment you're taken to the plan. Save the PDF to your phone or print it.