JOINT BASE SAN ANTONIO-RANDOLPH, Texas –
When it comes to working out for the Air Force physical training test, drop the dumbbells; focus on abdominal crunches, push-ups and running.
For one physical training leader at Joint Base San Antonio-Randolph, the weekly PT sessions he hosts for multiple organizations involve full-body workouts without lifting a weight.
"Weightlifting can strain or injure muscles, so I don't incorporate it into my routines," Airman 1st Class Kevin Failla, from the 902nd Comptroller Squadron, said.
Failla instead uses a variety of push-ups, sit-ups and abdominal crunches as well as squat thrusts and other circuit training exercises to strengthen areas from head to toe.
"The PT test is nothing but core and cardio," Brett Cannon, JBSA-Lackland Chaparral Fitness Center director, said. "Your core is your abs, back and hips, so any exercise that helps build those areas will assist you with push-ups, sit-ups and abdominal circumference."
The highest score Airmen can earn on the PT test is a 100 - 60 points for the 1.5-mile run or 1-mile walk; 20 points for abdominal circumference; 10 points for sit-ups; and 10 points for push-ups.
"Most people's weakness is running, which accounts for more than half of the test," Failla said.
Making exercise a habit can help Airmen prepare for an excellent PT test performance, which means they won't retest for an entire year, Failla said.
Scores between 75 and 89.99 are satisfactory and require another PT test within 180 days, while scores under 75 are unsatisfactory and require retesting within 90 days.
Airmen who cannot pass their PT test could be held back from promotions and career development.
"Taking a mock PT test will help you figure out where you need the most help," Cannon said.
Having a partner to exercise with can help keep people motivated and accountable, Failla said.
"The expectation of our force today is a combat-ready, agile and responsive Air Force. Physical fitness is not optional."