Are You Ready for the Changes to the FBI Special Agent Candidates' Physical Fitness Test - Effective Nov 2025?
In 2025, the FBI will implement major changes to its Physical Fitness Test (PFT) for all special agent candidates. These updates aim to better assess upper-body strength and stamina, cardiovascular endurance, and speed. The key changes include replacing sit-ups with pull-ups and lowering the overall passing score of the entire FBI Test (4 events) from 12 to 10. The reason the total test score dropped from 12 to 10 is that the pull-up test is much more difficult than the sit-ups. See the form to better understand the grading system of the FBI Fitness Test.
Formerly, pullups were not part of the graded portion of the FBI PFT. Now they are. Situps are no longer tested. You do not need 10 pullups to pass. The scoring system is a point system for each event, with a MINIMUM total of 10 points. You cannot fail any event. Passing with 1 point for pullups is 1-3 reps in the test.
The Updated Physical Fitness Test
The revised FBI PFT now features four events, which candidates must complete with no more than five minutes of rest between each. The four test components are:
Pull-ups: Perform the maximum number of strict, untimed pull-ups—kipping or swinging is not allowed.
300-Meter Sprint: Complete a timed 300-meter sprint as fast as possible.
Push-ups: Perform as many push-ups as possible, untimed.
1.5-Mile Run: Run 1.5 miles and record your time.
Key Changes for 2025
Pull-ups Replace Sit-ups: The traditional one-minute sit-up event has been eliminated from the PFT. While pull-ups have been part of the test previously, they did not contribute to the score. Now, pull-ups are mandatory and count towards the score. Train Pullups!
Mandatory Minimums: Candidates must score at least 1 point in each of the four events to pass and need a total of 10 points overall. These are the FBI minimum standards. The recommended standards are my recommendations (not the FBIs):
|
Event |
Female Candidates |
Male Candidates |
My Recommended |
|
Pull-ups |
1 |
2–3 |
5 / 10+ |
|
300-Meter Sprint |
64.9–62.5 seconds |
52.4–51.1 seconds |
<60 / 50 |
|
Push-ups |
14–18 |
30–32 |
30+ / 50+ |
|
1.5-Mile Run |
13:59–13:35 |
12:24–12:15 |
<12 min / 10 min |
Minimum and Recommended Standards for Passing - To earn one point in each event, candidates must meet these minimum requirements above:
The scores listed in the far-right column are my recommendations, NOT the FBI's; however, you will observe candidates with these scores in the top 50% of applicants. Treat this as part of your job interview preparation and take it seriously.
With the addition of pull-ups (removing sit-ups) and a lowered passing score, the FBI’s new standards aim to be both more challenging and more effective in evaluating candidates’ physical fitness. Pull-ups are the most demanding calisthenic exercise. Performing your first is a strength challenge, but doing ten tests challenges your muscular endurance. Keep pulling, pushing, running, and planking—each is essential for success.
This Fitness Guide is designed to help aspiring FBI agents pass the new Mandatory Physical Fitness Test. The Book / eBook program is an eight-week workout that has successfully prepared FBI Academy candidates and graduates over the past two decades. If you feel you need a more personal application to training, check out my online coaching at StewSmithFitness.com.
If you're not familiar, the FBI Fitness Test Workout Program provides the tools to excel. Have you applied to the FBI since early 2025? Don't let the fitness test be your barrier. Excelling across all parts of the application, including the fitness test, is crucial.
If you recently failed your first attempt, don’t worry—many applicants do, especially if they aren’t accustomed to combining all events. But time is limited. This program teaches you how to master the FBI PFT, helping you get hired, avoid setbacks, and wait 6 months before reapplying.
Updated FBI Fitness Test Workout (2025)
Updated 2025 - BUY NOW!
EBOOK version too - download.
If you participate in this program, you will not waste your time. If you want a change in your career, this may help you open that door a little wider as you begin that journey.
Jump on The FBI Fitness Test Workout now as you need to understand your strengths and weaknesses regarding the FBI Fitness Test. Invest your remaining time in training prior to your test date, focusing on the specifics of the test. These test elements include strength, speed (sprint), endurance (run), muscle stamina, grip, flexibility, and mobility. Getting good at all of these takes practice.
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There is More To StewSmithFitness.com than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.
Here is a list of what we do at StewSmithFitness.com
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Core Mission
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
- Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. What is Seasonal Tactical Fitness Periodization?
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The "Never Quit Mindset" book and course are a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
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Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
- FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
- Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Remember, as you age, your training needs to adapt.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
Online Coaching Options
Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.
New Members' Only Content / Services Program!
If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section.
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