Navy SEAL BUD/S PST Tips

When you step up to the challenge of the Physical Standards Test (PST) for Naval Special Warfare Command, it doesn’t matter what anyone else is doing—it matters what you’re doing.
The numbers on that sheet? They’re not just reps and times. They’re your truth.

What you’re about.
What you will carry.

In this guide, I’ll walk you through the hard-earned tips that separated the candidates who made it—and the ones who didn’t. No fluff. No shortcuts. Just raw, battle-tested methods to help you move from average to mission-ready.

Lock it in. Stand tall.
It’s time to meet the standard.

You can find your SEAL motivator in your area with a quick google search.

Next up you need to work on your weaknesses. If you suck at swimming then you need to get in the pool.

If you don’t have a swimming pool go find a local pond or go to the beach. Make it happen. This shows your initiative.

BUD/S PST

SWIM 500 YDS. Side stroke or breast stroke in sub 12:30 min

Rest 10 minutes

PUSH-UPS (within 2 min) you need 42 reps. Must be performed with a straight back and feet and
hands in contact with the deck at all times. No slouching allowed; proper form must be strictly maintained.

Rest 2 minutes

CURL UPS (Aka SIT-UPS) (within 2 min) you need 50 reps. Sit on the floor with your knees bent approximately 90 degrees. Cross your arms in front of you with fingertips touching your shoulders. Exercise through the full range of motion.
Again, proper form must be strictly maintained.

Rest 2 minutes

PULL-UPS (no time limit) you need 6 reps in one bar session (not coming off the bar). Grip pull-up bar with PALMS FACING AWAY FROM YOU. Hands are to be shoulder-width apart. Do not swing, kick, or bicycle to assist. Make sure you go all the way up (chin above bar) then ALL THE WAY DOWN.

Rest 10 minutes

1.5 MILE RUN 11:00 min

Video – Navy SEAL BUDS PST

A candidate who reaches or exceeds the Optimum (scored in the PST Calculator as 827) or less, is much more likely to be selected for a SEAL contract.

BUDS PST Competitive Scores You Should Strive for:
Swim 500 yd breast/side stroke sub 9:00
Push-ups 90 plus
Curl-ups 85 plus
Pull-ups 18
Run 1.5 miles in long pants and boots in sub 09:30

Tip #1
Do not go full out and try to max out on your push up reps. Go to 75% failure and then hold. Take deep breath then go again.

Tip #2
When you are running get in control of your breathing. Your breathing can have a big effect on how you perform.

Tip #3
Make sure that you rest the day before (or two) with no workouts before you take the PST test.