Female Marines: Pushup Requirements, PFT Standards, and Training Tips

How many pushups do female Marines have to do?

Female Marines, like their male counterparts, are required to perform pushups as part of the Physical Fitness Test (PFT). While the exact number varies by age, the current standard requires a minimum of one pushup to pass, with up to 46 pushups needed to achieve a maximum score for the youngest age group.

Understanding the Marine Corps Physical Fitness Test (PFT)

The Marine Corps Physical Fitness Test (PFT) is a critical annual assessment designed to measure the physical readiness and combat fitness of all Marines. It comprises three primary events: a 3-mile run, crunches or a plank, and pull-ups or pushups. The PFT is a cornerstone of Marine Corps culture, emphasizing the importance of physical prowess and endurance for mission effectiveness. The standards are designed to ensure that every Marine possesses the foundational strength, stamina, and resilience required for the demanding nature of military service.

The Evolution of Female Pushup Standards in the Marine Corps

Historically, female Marines performed the flexed-arm hang instead of pull-ups or pushups as part of their PFT. This distinction reflected a societal and military perception that women generally possessed less upper body strength than men. However, as the roles of women in the military expanded and the emphasis on gender-neutral, combat-ready fitness standards grew, this approach began to shift.

In 2017, the Marine Corps announced a significant change: pushups would replace the flexed-arm hang for women, aligning their upper body strength assessment more closely with that of male Marines. This transition was part of a broader effort to ensure that all Marines, regardless of gender, meet a common set of functional fitness standards essential for operational readiness. The move aimed to promote a more uniform standard for assessing muscular endurance and strength, reflecting the physical demands faced by all service members in modern combat environments.

Current Pushup Requirements for Female Marines (Official Standards)

As of the implementation of the updated PFT standards, female Marines are assessed on pushups. The scoring is age-graded, meaning the number of repetitions required for a passing or maximum score changes with age. This accounts for natural physiological changes over a Marine's career.

• Minimum Requirement to Pass: For all age groups, a minimum of one pushup must be completed to receive a passing score on the pushup portion of the PFT. This single repetition demonstrates the ability to execute the exercise with correct form.
• Maximum Score: To achieve the maximum 100 points for the pushup event, female Marines in the 17-26 age group must complete 46 pushups. The number required for a maximum score gradually decreases for older age categories.
• Age-Graded System: The PFT utilizes a detailed scoring table that outlines the specific number of pushups required for various point values across different age brackets (e.g., 17-26, 27-39, 40-45, 46-50, etc.). This ensures fairness and acknowledges the physiological realities of aging while maintaining a robust fitness standard.

Why Pushups? The Biomechanics and Physiological Benefits

The pushup is a highly effective, compound bodyweight exercise that engages multiple muscle groups simultaneously, making it an excellent indicator of overall upper body strength, core stability, and muscular endurance.

• Muscles Engaged:
  • Primary Movers: Pectoralis major (chest), anterior deltoids (front of shoulders), triceps brachii (back of upper arm). These muscles work concentrically to push the body up and eccentrically to control the descent.
  • Stabilizers: The core musculature (rectus abdominis, obliques, transverse abdominis), glutes, and quadriceps are crucial for maintaining a rigid, plank-like body position throughout the movement.
• Functional Strength: Pushups mimic many real-world movements, including pushing objects, lifting oneself, and maintaining body control. In a military context, this translates directly to tasks such as moving equipment, navigating obstacles, and maintaining tactical positions.
• Core Stability: The ability to maintain a straight line from head to heels during a pushup is a testament to strong core stabilizers. This core strength is vital for injury prevention, efficient movement, and overall physical performance.
• Muscular Endurance: The PFT assesses the ability to perform multiple repetitions, highlighting muscular endurance – the capacity of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period.

Strategies for Improving Pushup Performance

For any Marine aiming to excel in the pushup portion of the PFT, a structured and progressive training approach is essential.

• Master Proper Form: Before increasing repetitions, ensure impeccable form. Maintain a straight line from head to heels, engage the core, keep elbows at approximately a 45-degree angle to the body, and descend until the chest is about an inch from the deck or elbows are at 90 degrees.
• Progressive Overload: Gradually increase the difficulty and volume of training.
  • Incline Pushups: Start with hands elevated on a bench or wall to reduce resistance. As strength improves, lower the incline.
  • Knee Pushups: If full pushups are challenging, perform them on your knees, focusing on maintaining core engagement.
  • Negative Pushups: Slowly lower yourself from the top position of a pushup, controlling the descent, then return to the starting position (even if you need to use your knees to push back up).
  • Increased Repetitions/Sets: Once able to perform full pushups, gradually increase the number of reps per set and the total number of sets.
• Accessory Exercises:
  • Bench Press/Dumbbell Press: Develop horizontal pushing strength.
  • Overhead Press: Strengthens shoulders and triceps.
  • Triceps Extensions: Directly targets the triceps, crucial for pushup lockout.
  • Plank Variations: Enhance core stability and endurance.
• Consistent Practice: Incorporate pushup training into your routine 2-3 times per week, allowing for adequate recovery.

The Broader Context: Physical Readiness and Gender Integration

The standardization of pushup requirements for all Marines underscores the commitment to a unified standard of physical readiness across the force. This approach emphasizes that combat effectiveness and physical capability are paramount, regardless of gender. By setting challenging yet attainable standards, the Marine Corps ensures that all its members are prepared for the rigorous demands of their service. This aligns with broader efforts towards gender integration in all military occupational specialties, fostering an environment where physical prowess is a universal expectation.

Conclusion: Beyond the Numbers

While the specific number of pushups required for female Marines is a measurable metric, the underlying principle is far more significant. It represents a commitment to functional strength, physical resilience, and combat readiness for every individual serving in the United States Marine Corps. The pushup, a fundamental exercise, serves not just as a test, but as a foundational movement for building the robust physical capabilities essential for defending the nation. Excelling in this standard is a testament to a Marine's dedication to maintaining peak physical condition, a non-negotiable aspect of their duty.