Fitness for the Armed Forces – How to Train for the British Army or Reserves

STRYK Operator Training Series
Mission 003: Fitness for the Armed Forces – How to Train for the British Army or Reserves

Introduction – Fitness is the First Weapon

Whether you’re gearing up for full-time service, joining the Reserves, or just want to train like a soldier, the British Army demands a level of fitness that’s about more than just muscle. It’s about endurance, grit, and the ability to push forward when every part of your body is telling you to stop.

This guide lays out the foundations. From passing your assessments to thriving in the field — train like an Operator, not a tourist.

1. Understand the Army’s Fitness Tests

The Army won’t ask if you’re ready — it will show you. Be prepared for:

• Bleep Test / Multi-Stage Fitness Test: Proves your aerobic endurance.

• Push-Ups & Sit-Ups: Core strength and muscular endurance.

• Loaded Marches: Carrying weight over distance.

• Functional Drills: Pull-ups, casualty drags, sprints.

👉 Translation: You need lungs, legs, and raw grit.

2. Build Endurance First – The 5-Mile Standard

Forget about being a marathon runner — your goal is military efficiency.

• Run 3x per week.

• Mix steady-state runs (3–5 miles) with intervals (sprints, hills, fartlek).

• Target pace: hold a 10-minute mile with kit.

Tip: Train with boots and a weighted backpack (start light, increase gradually).

3. Strength Training – Function Over Flex

You won’t be curling dumbbells on operations. Build real-world power:

• Deadlifts: Load carriage & core strength.

• Squats: Leg power for hills and marches.

• Pull-Ups / Chin-Ups: Essential for obstacle courses.

• Farmer’s Carries: Grip and shoulder endurance.

👉 Follow a 5x5 program to lay a solid base.

4. Circuit & Battle-Style Conditioning

Simulate military stress with high-intensity circuits:

• 400m run

• 20 push-ups

• 20 sit-ups

• 10 pull-ups

• 50m sandbag carry
  Repeat x 5 rounds. No excuses.

5. Mental Toughness – The Operator Mindset

The Army isn’t just about your body. It’s about controlling the voice that says quit. Build resilience:

• Train in the rain, in the cold, when you’re tired.

• Embrace discomfort.

• Always push one more rep, one more minute.

STRYK is built on this principle — discipline over motivation.

6. Recovery & Nutrition – Fuel Like a Soldier

• Protein for recovery.

• Carbs for endurance.

• Hydration — don’t wait until you’re thirsty.

• Sleep — 7–8 hours minimum.

Your body is your kit — look after it.

Final Orders

If you’re training for the Army or Reserves, remember: it’s about consistency, not flash. Show up, day after day. The battlefield rewards grit, not excuses.

STRYK Operator Gear was built for this lifestyle — durable, functional apparel that moves with you through every session. Train hard, look sharp, perform stronger.

👉 Check the [STRYK Operator Tee] and [STRYK Shorts] — kit designed for the soldier and the gym-goer alike.