Top 3 things to know about the updated Air Force fitness test

  • Published
  • By Tech. Sgt. Benjamin Sutton
  • 62nd Airlift Wing Public Affairs

The new exercise options for Airmen to complete their Air Force Physical Fitness Assessment are in effect as of Jan. 1, 2022.

The Air Force’s new assessment options allow Airmen to choose from a wider variety of exercises to show their level of fitness.  

Here are the top three things to know about the updated fitness assessments.

1. Multiple exercise options allowing flexibility and choice allowing Airmen to maintain their fitness, their way, while ensuring Air Force standards. For official fitness testing, Airmen will have the choice to perform these options to meet the strength and cardiovascular requirements:


Traditional 1.5-mile Run

High Aerobic Multi-shuttle Run (20M HAMR)


Traditional Push-ups

Hand Release Push-ups


Traditional Sit-ups

Cross-Leg Reverse Crunch


Photo demonstration of updated strength and sit-up exercises can be found here:

Please visit

and watch the video demonstrating the proper form and technique for the new cardio, strength and sit-up exercises.


2. New website provides more information for Airmen regarding their fitness and readiness. Increased access for members, Unit Fitness Program Managers and Fitness Assessment Cells to schedule tests, view past scores, view individual fitness reports, show completed or updated fitness assessments scores and allow for the download of Fitness Screening Questionnaire via myFitness through the myFSS web page.

Then scroll down to access myFitness through the link.


3. Age groups changed to five-year brackets for members who are 25 to 59, as well as one for Airmen under 25 and over 60. View your fitness charts here


Recently, the 62nd Airlift Wing Command Chief, Chief Master Sgt. Joseph Arce, went on Facebook Live discussing the new test components and how the McChord fitness cell is working to assist Airmen. You can view the video here:  

For testing times and location, Airmen can schedule their assessment and sign up for their desired cardio option via myFitness, which can be found via the Air Force Portal.

McChord Fitness Assessment Cell testing times are Monday – Thursday at 8:30 am., 10:30 a.m., and 1:30 pm.

The HAMR tests are only offered by the McChord fitness cell at 1:30 p.m. on Thursdays. All other new components are offered at every session.

Times and dates are subject to change due to mission requirements, federal holidays, family days, and adverse weather.

Additionally, members have access to the base fitness center 24-hours a day by registering with them. For more information call (253) 982-6707 or follow the link here: