Air Force PT Standards Female 2026

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My standards

Pick your gender and age group to see every event’s chart minimum and full-points value on one screen, the 2-km walk limit and waist targets for your height. Print it or copy a link to this exact chart.

Gender

Age group

Standard

AFPC’s sex- and age-specific charts used by most Airmen¶1.3.1.

Height

5 ft 8 in

Female · Under 25 · General charts

Chart minimum and full-points value for each event
Event	Minimum (starred row)	Full points
Muscular strength · 15 pts · Choose one
Push-ups1 minute¶A2.3	15 reps2.5 pts	50 reps15 pts
Hand-release push-ups2 minutes¶A2.4	17 reps2.5 pts	42 reps15 pts
Core endurance · 15 pts · Choose one
Sit-ups1 minute¶A2.5	29 reps2.5 pts	54 reps15 pts
Cross-leg reverse crunch2 minutes¶A2.6	33 reps2.5 pts	58 reps15 pts
Forearm plankTimed hold¶A2.7	1:302.5 pts	3:3515 pts
Cardiorespiratory · 50 pts · Choose one
2-mile run2.0 miles¶A2.8	25:2335 pts	15:3050 pts
20 m HAMRShuttles to the beep¶A2.9	21 shuttlesLevel 3, shuttle 6 · 35 pts	68 shuttlesLevel 8, shuttle 8 · 50 pts
2-km walkOnly if on your AF Form 469¶3.7.3	17:22 or fasterPass/fail, no points	No pointsCan't count toward Excellent
Body composition · 20 pts · Scored for everyone
Waist-to-height ratioHeight 68 in¶3.15.4.2	No minimum0 pts at 41 in or more	33.5 in or lessWHtR 0.49 · 20 pts

How you pass

A composite of 75 or more out of 100.¶3.1
At least the starred chart minimum on each physical component you take. Below it the component scores zero and the PFRA is Unsatisfactory. Body composition has no minimum.¶3.7.1
Minimums alone are not enough: every minimum plus a perfect 20 on body composition is 60, short of 75.¶3.7.4
Excellent is above 90; Satisfactory is 75 to 89.9.¶3.6.1
A WHtR above 0.55 (a waist over 38 in at your height) with a failing composite means a Tier 2 body fat assessment; pass it and body composition is scored as exempt.¶3.1.1, 3.7.2

Female Standards at a Glance: Minimum / Full Points by Age (2026)

Each cell shows the chart minimum (2.5 points, or 35 for cardio) and the value for full points (15, or 50 for cardio). Values from the AFPC charts, AFPC charts eff. 1 Mar 2026 (corrected 17 Mar 2026).

2026 Air Force female chart minimum and full-points value for each event by age group
Age group	Push-ups	HR push-ups	Sit-ups	Rev. crunch	Plank	2-mile	HAMR
Under 25	15 / 50	17 / 42	29 / 54	33 / 58	1:30 / 3:35	25:23 / 15:30	21 / 68
25–29	14 / 47	15 / 40	25 / 50	31 / 56	1:25 / 3:30	25:40 / 15:55	20 / 65
30–34	12 / 44	13 / 38	20 / 45	29 / 54	1:20 / 3:25	26:15 / 16:10	19 / 63
35–39	11 / 42	11 / 36	18 / 43	27 / 52	1:15 / 3:20	26:30 / 16:12	18 / 63
40–44	10 / 39	9 / 34	16 / 41	25 / 50	1:10 / 3:15	26:52 / 16:45	17 / 59
45–49	8 / 36	7 / 32	10 / 35	23 / 48	1:05 / 3:10	27:15 / 16:55	16 / 58
50–54	7 / 34	5 / 30	9 / 34	21 / 46	1:00 / 3:05	28:05 / 17:10	14 / 57
55–59	5 / 31	3 / 28	7 / 32	19 / 44	0:55 / 3:00	28:40 / 17:43	13 / 53
60 and over	3 / 28	1 / 26	6 / 31	17 / 42	0:50 / 2:55	29:40 / 18:20	11 / 50

Body composition is not on this table because it doesn’t change with age or sex: the waist-to-height ratio earns 20 points at 0.49 or below and 0 points at 0.60 or above, and it has no minimum¶3.1, 3.7.1. The 2-km walk, used only when an AF Form 469 authorizes it, is pass/fail with its own limits in Table 3.1¶3.7.3.

How Female Standards Differ From Male Standards

Everyone is scored on the same 100-point composite: cardio up to 50 points, body composition 20, strength 15 and core 15¶3.7.1. The rep and time bands that earn those points are set separately for women and men in each age group¶3.1. For example, a woman under 25 meets the push-up minimum at 15 reps and earns full points at 50; the male band for the same age group runs 30 to 67.

Body composition is the exception. The waist-to-height ratio is assessed the same way for every age and sex¶3.1, 3.15.4.2, and it has no minimum. A ratio above 0.55 only matters for passing if the composite fails, which triggers a Tier 2 body fat assessment with its own female standard of under 36% body fat¶3.1.1 Table 3.2. See the WHtR guide for the full point table.

Hand-release push-ups are not the easier option for younger women. The female hand-release minimum is higher than the push-up minimum under 35 (under 25: 17 vs 15; 25–29: 15 vs 14; 30–34: 13 vs 12), although full points take fewer reps. Compare both with the push-up timer.

You pick one strength event, one core event and one cardio event¶3.15.8. Because each event has its own chart, the easiest path to points is individual: use the calculator to compare your projected score across options before test day.

Pregnancy: members may not complete a PFRA while pregnant and are encouraged to keep up a fitness routine. After a pregnancy lasting 20 weeks or more, the post-pregnancy PFRA is due in the 13th month after delivery; for fewer than 20 weeks, medical providers decide under AFI 48-133¶4.1.4. See the pregnancy and postpartum guide.

Profiles: a component exemption on an AF Form 469 normally means PFRA Hold rather than a partial test¶3.9, 4.1.2. Members authorized to assess without a component have the composite calculated from the components they assess¶3.7.3.

Which Female Component Is Worth Training?

The tables below give the point value of every rep and every second. What they do not show is the exchange rate: how many points a realistic improvement in each component actually buys. Because the female bands differ from the male bands event by event, the ranking below can differ from the male one.

Age group

Height (in)

Biggest single gain available to you: 10 more reps on the sit-ups — worth +5.0 points.

Improvement	Component	Points gained	Scoring band
10 more reps	Core — sit-ups	+5.00	29 – 54 reps
10 more reps	Core — cross-leg reverse crunch	+5.00	33 – 58 reps
10 more reps	Strength — hand-release push-ups	+5.00	17 – 42 reps
10 more reps	Strength — push-ups	+3.57	15 – 50 reps
30 seconds longer	Core — forearm plank	+3.00	1:30 – 3:35
1 inch off the waist	Body composition — WHtR	+2.69	0.49 – 0.59 ratio
5 more shuttles	Cardio — HAMR shuttle	+1.60	21 – 68 shuttles
30 seconds faster	Cardio — 2-mile run	+0.76	15:30 – 25:23

10 more reps: Sit-ups need 25 reps to go from the minimum to full points; the cross-leg reverse crunch needs 25.
10 more reps: A crunch is worth the same as a sit-up here: both bands are 25 reps wide.
10 more reps: Its minimum here is 17 reps against 15 for standard push-ups; both top out at 15 points.

Computed from AFPC’s charts (the same tables the calculator uses), averaged across each event’s scoring band. Above the full-points value extra reps earn nothing, and below the starred minimum the event scores 0 and the test is Unsatisfactory whatever your composite. Body composition has no minimum.

Age group

Muscular strength

Push-ups · 1 minute

15 pts max

2026 Air Force female: Push-ups (1 minute), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (2.5 pts)	15	14	12	11	10	8	7	5	3
Full points (15)	≥ 50	≥ 47	≥ 44	≥ 42	≥ 39	≥ 36	≥ 34	≥ 31	≥ 28

2026 Air Force female: Push-ups (1 minute), women. Minimum and full points by age group.
Age group	Minimum (2.5 pts)	Full points (15)
Under 25	15	≥ 50
25–29	14	≥ 47
30–34	12	≥ 44
35–39	11	≥ 42
40–44	10	≥ 39
45–49	8	≥ 36
50–54	7	≥ 34
55–59	5	≥ 31
60 and over	3	≥ 28

Muscular strength

Hand-release push-ups · 2 minutes

15 pts max

2026 Air Force female: Hand-release push-ups (2 minutes), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (2.5 pts)	17	15	13	11	9	7	5	3	1
Full points (15)	≥ 42	≥ 40	≥ 38	≥ 36	≥ 34	≥ 32	≥ 30	≥ 28	≥ 26

2026 Air Force female: Hand-release push-ups (2 minutes), women. Minimum and full points by age group.
Age group	Minimum (2.5 pts)	Full points (15)
Under 25	17	≥ 42
25–29	15	≥ 40
30–34	13	≥ 38
35–39	11	≥ 36
40–44	9	≥ 34
45–49	7	≥ 32
50–54	5	≥ 30
55–59	3	≥ 28
60 and over	1	≥ 26

Core endurance

Sit-ups · 1 minute

15 pts max

2026 Air Force female: Sit-ups (1 minute), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (2.5 pts)	29	25	20	18	16	10	9	7	6
Full points (15)	≥ 54	≥ 50	≥ 45	≥ 43	≥ 41	≥ 35	≥ 34	≥ 32	≥ 31

2026 Air Force female: Sit-ups (1 minute), women. Minimum and full points by age group.
Age group	Minimum (2.5 pts)	Full points (15)
Under 25	29	≥ 54
25–29	25	≥ 50
30–34	20	≥ 45
35–39	18	≥ 43
40–44	16	≥ 41
45–49	10	≥ 35
50–54	9	≥ 34
55–59	7	≥ 32
60 and over	6	≥ 31

Core endurance

Cross-leg reverse crunch · 2 minutes

15 pts max

2026 Air Force female: Cross-leg reverse crunch (2 minutes), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (2.5 pts)	33	31	29	27	25	23	21	19	17
Full points (15)	≥ 58	≥ 56	≥ 54	≥ 52	≥ 50	≥ 48	≥ 46	≥ 44	≥ 42

2026 Air Force female: Cross-leg reverse crunch (2 minutes), women. Minimum and full points by age group.
Age group	Minimum (2.5 pts)	Full points (15)
Under 25	33	≥ 58
25–29	31	≥ 56
30–34	29	≥ 54
35–39	27	≥ 52
40–44	25	≥ 50
45–49	23	≥ 48
50–54	21	≥ 46
55–59	19	≥ 44
60 and over	17	≥ 42

Core endurance

Forearm plank · timed hold

15 pts max

2026 Air Force female: Forearm plank (timed hold), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (2.5 pts)	1:30	1:25	1:20	1:15	1:10	1:05	1:00	0:55	0:50
Full points (15)	≥ 3:35	≥ 3:30	≥ 3:25	≥ 3:20	≥ 3:15	≥ 3:10	≥ 3:05	≥ 3:00	≥ 2:55

2026 Air Force female: Forearm plank (timed hold), women. Minimum and full points by age group.
Age group	Minimum (2.5 pts)	Full points (15)
Under 25	1:30	≥ 3:35
25–29	1:25	≥ 3:30
30–34	1:20	≥ 3:25
35–39	1:15	≥ 3:20
40–44	1:10	≥ 3:15
45–49	1:05	≥ 3:10
50–54	1:00	≥ 3:05
55–59	0:55	≥ 3:00
60 and over	0:50	≥ 2:55

Cardiorespiratory

2-mile run · timed

50 pts max

2026 Air Force female: 2-mile run (timed), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Slowest pass (35 pts)	25:23	25:40	26:15	26:30	26:52	27:15	28:05	28:40	29:40
Full points (50)	≤ 15:30	≤ 15:55	≤ 16:10	≤ 16:12	≤ 16:45	≤ 16:55	≤ 17:10	≤ 17:43	≤ 18:20

2026 Air Force female: 2-mile run (timed), women. Minimum and full points by age group.
Age group	Slowest pass (35 pts)	Full points (50)
Under 25	25:23	≤ 15:30
25–29	25:40	≤ 15:55
30–34	26:15	≤ 16:10
35–39	26:30	≤ 16:12
40–44	26:52	≤ 16:45
45–49	27:15	≤ 16:55
50–54	28:05	≤ 17:10
55–59	28:40	≤ 17:43
60 and over	29:40	≤ 18:20

Cardiorespiratory

20-meter HAMR · shuttles

50 pts max

2026 Air Force female: 20-meter HAMR (shuttles), women. Minimum and full points by age group.
Age group	Under 25	25–29	30–34	35–39	40–44	45–49	50–54	55–59	60 and over
Minimum (35 pts)	21	20	19	18	17	16	14	13	11
Full points (50)	≥ 68	≥ 65	≥ 63	≥ 63	≥ 59	≥ 58	≥ 57	≥ 53	≥ 50

2026 Air Force female: 20-meter HAMR (shuttles), women. Minimum and full points by age group.
Age group	Minimum (35 pts)	Full points (50)
Under 25	21	≥ 68
25–29	20	≥ 65
30–34	19	≥ 63
35–39	18	≥ 63
40–44	17	≥ 59
45–49	16	≥ 58
50–54	14	≥ 57
55–59	13	≥ 53
60 and over	11	≥ 50

Body composition

Waist-to-height ratio · every age and sex

20 pts max

WHtR scoring: one table for everyone. Risk bands as keyed on the AFPC chart.
WHtR	Risk band	Points
≤ 0.49	Low	20.0
0.50	Moderate	19.0
0.51	Moderate	18.0
0.52	Moderate	17.0
0.53	Moderate	16.0
0.54	Moderate	15.0
0.55	High	12.5
0.56	High	10.0
0.57	High	7.5
0.58	High	5.0
0.59	High	2.5
≥ 0.60	High	0.0

The ratio is truncated to two decimals, not rounded: 39.5 ÷ 72 = 0.5486 counts as 0.54.¶3.15.4.2
No minimum, so a low score here never fails the test on its own.¶3.7.1 A WHtR above .55 with a failing composite means a Tier 2 body fat assessment.¶3.1.1

Female PFRA: Frequently Asked Questions

What is the 2026 Air Force PT scoring chart for females?

Women are scored on the same 100-point composite as men, using separate female AFPC charts for push-ups, hand-release push-ups, sit-ups, the cross-leg reverse crunch, the forearm plank, the 2-mile run and the 20 m HAMR in nine age groups. Body composition (the waist-to-height ratio) is the same for every age and sex and has no minimum (AFMAN 36-2905 paras. 3.1 and 3.7.1).

How many push-ups do females need to pass the 2026 Air Force PT test?

It depends on age. Women under 25 need at least 15 push-ups in 1 minute (the 2.5-point chart minimum) and earn the full 15 points at 50. By age group the minimums are under 25 (15), 25–29 (14), 30–34 (12), 35–39 (11), 40–44 (10), 45–49 (8), 50–54 (7), 55–59 (5) and 60 and over (3).

Is the hand-release push-up minimum lower for women?

Not for younger women. The female hand-release minimum is higher than the push-up minimum in these age groups: under 25 (17 vs 15), 25–29 (15 vs 14) and 30–34 (13 vs 12). Full points always take fewer hand-release reps, and the event runs 2 minutes instead of 1 (AFMAN 36-2905 para. 3.1.2.2).

What is the female 2-mile run time requirement for 2026?

The 35-point chart minimums for women are under 25 (25:23), 25–29 (25:40), 30–34 (26:15), 35–39 (26:30), 40–44 (26:52), 45–49 (27:15), 50–54 (28:05), 55–59 (28:40) and 60 and over (29:40). Full points (50) take 15:30 or faster under 25, easing to 18:20 at 60 and over.

How long do females have to hold the plank in 2026?

The female plank minimums are under 25 (1:30), 25–29 (1:25), 30–34 (1:20), 35–39 (1:15), 40–44 (1:10), 45–49 (1:05), 50–54 (1:00), 55–59 (0:55) and 60 and over (0:50). Full points take 3:35 under 25, easing to 2:55 at 60 and over.

Is the female 2-mile run scoring chart different from males?

Yes. Female run times are slower than male times in every age group: under 25 the female minimum is 25:23 against 19:45 for men. Body composition is the only component scored the same way for everyone (AFMAN 36-2905 para. 3.1).

Do Air Force PT standards change after pregnancy?

The standards don't change, but the timing does. Members may not complete a PFRA while pregnant and are encouraged to keep up a fitness routine. After a pregnancy lasting 20 weeks or more, the post-pregnancy PFRA is due in the 13th month after delivery; for pregnancies of fewer than 20 weeks, medical providers decide under AFI 48-133 (AFMAN 36-2905 para. 4.1.4).

Can I use the calculator for female scores?

Yes. Select Female and your age group in the calculator on the homepage; it uses the same AFPC chart data as this page. The My standards tool on this page lists every female minimum and full-points value for your age group and can be printed or shared.

Independent resourceBuilt from AFMAN 36-2905 (24 Mar 2026) and the AFPC chartsVerified 2 October 2026Methodology What changed Official source

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