Army Ranger Workout – Tips and Training

Embarking on the path to becoming an Army Ranger requires unwavering dedication and a willingness to push your limits. The Army Rangers, known as the “Tip of the Spear,” embody discipline and mental toughness. Their motto, “Rangers Lead the Way,” underscores their commitment to excellence.

Preparing for the rigors of the Army Ranger training demands sacrifices, such as trading late-night parties for focused dedication. This journey necessitates turning off distractions, like cell phones, to fully immerse oneself in the demanding regimen.

Expect intense workouts that test your endurance and push you beyond your comfort zone. Daily routines involve enduring soreness, working in adverse conditions like mud and rain, and embracing discomfort as part of the process. This introduction will guide you through a workout plan and offer tips to help you train effectively towards the esteemed goal of becoming an Army Ranger.

The Ranger Physical Fitness Test (RPFT) consists of the push-up, sit-up, 5 mile run, and chin-ups. You must score 70 points per event which means 49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less, and 6 chin-ups (with palms facing you). Anything less – you fail.

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Do you have what it takes to become an Army Ranger?

Read on.

To be competitive in any of these physical tests, the future Ranger students must not strive for the minimum standards above, but must maximize their personal physical effort and strive for the following:

  • Pushups – 80-100
  • Situps – 80-100
  • Chin ups – 15-20
  • 2 mile run – under 13:00

Training for the US Army Ranger School requires comprehensive physical and mental preparation due to its grueling nature. Here’s a breakdown of how one might prepare:

Physical Conditioning

Focus on a well-rounded fitness regimen incorporating strength training, endurance, and agility exercises. Incorporate activities like running, rucking (hiking with a loaded backpack), calisthenics, swimming, and obstacle course training. Aim for high-intensity workouts that push endurance limits and simulate the physical demands expected during Ranger School.

HIIT Army Ranger Workout

Here’s an example of a high-intensity interval training (HIIT) workout that can help prepare for the physical demands of US Army Ranger School:

Jogging or brisk walking for 5-10 minutes
Dynamic stretches (arm circles, leg swings, torso twists) for mobility
Army Ranger HIIT Circuit:
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit, then rest for 1-2 minutes before repeating the circuit for a total of 3-4 rounds.

Burpees: Start in a standing position, drop into a squat, kick feet back into a push-up position, do a push-up, bring feet back to the squat position, and jump explosively into the air. Repeat.

Mountain Climbers: Get into a push-up position and quickly alternate bringing your knees towards your chest in a running motion.

Squat Jumps: Lower into a squat position, then explode upwards into a jump. Land softly and immediately go into the next squat.

Push-Ups: Perform push-ups with proper form, focusing on a controlled descent and explosive push back up.

High Knees: Jog in place while lifting your knees as high as possible, rapidly alternating legs.

Plank (or Plank Variations): Hold a plank position on your elbows or hands, engaging your core and maintaining a straight line from head to heels.

Question: What is a good pair of boots to train in and bring to Ranger School?

The Rocky S2v Boot is listed as a boot that is good for Ranger training and to bring to camp.

The good thing about these boots as they are lightweight and feel like they are already broken in.


Ranger School tests mental resilience as much as physical fitness. Simulate stressful situations, practice decision-making under pressure, and develop the ability to function effectively when sleep-deprived or fatigued. Mental endurance is crucial for enduring the rigorous challenges presented in the course.

We recommend that all of our athletes attempt and finish an event like a Spartan Race, GORUCK, SEALFIT 20X, 50k Trail Run as part of your training. Not only will this build physical endurance but you are building mental endurance as well. Even if your not going to Ranger School and just want to go out and test yourself this is a great method.

If you want to build mental toughness you must find hard things to do and then train and go out and test yourself.


Land navigation is a critical skill taught at the US Army Ranger School, where soldiers learn to navigate through unfamiliar terrain using maps, compasses, and other tools. This training takes place across various environments, including forests, mountains, and swamps, challenging soldiers to navigate accurately and efficiently regardless of the conditions. The purpose of this training is to ensure that Rangers can operate effectively in any environment, whether it’s during combat missions or survival situations, where knowing your location and how to reach your objective can mean the difference between success and failure.

Soldiers at Ranger School learn land navigation through a combination of classroom instruction and practical field exercises. They study map reading, terrain analysis, and route planning techniques, then apply these skills during simulated missions where they must navigate to specific points within a designated time frame.

Using compasses and pace counts, soldiers determine their direction and distance traveled, constantly updating their position on the map to stay on course. Through repetition and feedback from instructors, soldiers hone their land navigation skills, developing the confidence and proficiency needed to navigate effectively in any environment they may encounter during their military service. You will need a good compass as your basis of learning land navigation.

One of the best drills is to find a local mountain top or hill. Draw out a map of how to get there. Then using only your memory and your compass go out and hike or bike to get to that high point. If you have to use your phone – that is a minus point. This is an easy way to use the compass and not get bogged down with details.


Emphasize teamwork and leadership skills as the course heavily focuses on small-unit tactics and missions.

Train to work effectively in a team, lead under pressure, and follow instructions. A great method is to join as Spartan Race as a team. It can also be any obstacle course race or a local 10 mile trail run. The point is to train together and then go out and accomplish your goal. That is a great method to use team work while you are training for Ranger School.

Mock Ranger School Challenges

Create scenarios or participate in pre-Ranger programs that simulate the challenges you’ll face during the course.

This can include sleep deprivation, limited food, physically demanding tasks, and mental stress.


Pay attention to recovery strategies by ensuring adequate rest, proper nutrition, and hydration.

Prioritize sleep, maintain a balanced diet rich in nutrients, and stay hydrated to support your body through the rigors of training.


Maintain a well-balanced diet to fuel your body for intense workouts and ensure you’re properly hydrated. In Ranger School, access to food and water might be limited, so train your body to function optimally under such conditions.

Progressive Training Approach:

Gradually increase the intensity and duration of workouts while allowing for sufficient recovery time. Listen to your body and adapt the training regimen to avoid overtraining and minimize the risk of injuries.

Remember, while physical fitness is essential, mental resilience, adaptability, and determination are equally crucial for success in the US Army Ranger School. Gradually ramp up your training intensity, stay disciplined, and prepare yourself holistically for the challenges that lie ahead. Additionally, seeking guidance from experienced military personnel or trainers familiar with the rigors of Ranger School can provide valuable insights and tailored advice for preparation.

Gain Weight Now

Tip from Johnny B – It is recommended to go into Ranger training about 10 pounds over your current weight.  You will lose weight during the length of the tough Ranger training course.

One of the key components of training for Ranger school is to do workouts with a ruck (military backpack). You can buy a ruck at a local Army surplus store. Begin by walking and breaking in your boots. Then work your way up to a few miles. Then add a 10 lb ruck (you can put a sand bag in it). Then slowly add more sand and increase mileage. Ruck march at least once a week. Don’t overdo it and never run with a ruck and boots due to impact on your feet and shins.  Occasionally take a week off from rucking (or regular running) to avoid shin splints.

Question: What is a good headlamp that I can take to Ranger school and will be tactical with a red lens?

The Black Diamond Storm is the headlamp most guys are using in camp now.

It easily flips to red lens, is very light weight, takes a lot of abuse and cost under $50.

Army Ranger Workout #2

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. This is a favorite Army Ranger workout routine.

Army Ranger Workout #3

as many rounds as possible in 30 minutes:
5 Deadlift (125 / 88 kg)
13 Push-ups
9 Box jumps, 24″

as a Ranger you will be expected to have strong core strength.

Question: What is a good book to read and learn more about the Army Rangers?

Check out the book Ranger Handbook: Not For The Weak or Fainthearted.

This book will give you a good inside look at what is going on in Ranger camp and how you can get ready.

I would read it cover to cover.

Then go back through and outline stuff.

Question: Coach, when I am doing long Ranger style endurance workouts my feet get blistered and crotch gets chafed.

We tell our military athletes to use Bodyglide anti-Chafe balm on their feet and crotch and nipples and get a good pair of compression shorts.

Question: What is a good tip to build up for Army Ranger running? Start slow, get a good pair of running shoes and rest as needed. Mix it up with hill sprints and walking lunges as you will do these in Ranger training.

Question: Is CrossFit good for Army Rangers and guys training to go to Ranger School? Yes; but add an endurance workout like ruck marching to the gym and back. Or run to the CrossFit gym and back. You get the picture.

Question: what is a good workout routine to prepare for ranger school? Check out the workouts above.

Question: I have a army PFT in 2 weeks – what can I do for pushup improvement. Do Pavels grease the groove method doing 5 pushups every hour or when you pass a door (or something similar). Do this every other day and slowly increase your reps.

Who are the US Army Rangers?

The US Army Rangers stand as an elite, specialized force within the United States military, renowned for their unparalleled skill, unwavering bravery, and adaptability in the most challenging environments. Established during World War II, the Rangers have since evolved into a highly trained and versatile unit capable of executing missions across a wide spectrum of operations. Their training is rigorous, designed to forge individuals capable of enduring extreme physical and mental challenges while executing precise and decisive actions in high-stakes situations. Known for their mantra, “Rangers Lead The Way,” these soldiers epitomize courage, resilience, and an unparalleled commitment to their country’s defense.

These extraordinary soldiers undergo an intensive selection process and arduous training that hones their abilities in various combat scenarios, including airborne, air assault, and direct action missions. Renowned for their ability to swiftly infiltrate hostile territories and execute precision strikes, Rangers undergo continuous training to remain at the pinnacle of their combat readiness. Their versatility extends to both unconventional warfare and traditional combat operations, enabling them to adapt seamlessly to diverse mission objectives. The legacy of the US Army Rangers stands as a testament to their unwavering dedication, unparalleled expertise, and readiness to tackle any challenge in defense of their nation and its values.

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