"Fueling Fitness: Royal Navy Test Meets Malta’s Food Culture"

"I Tried the Royal Navy’s New Fitness Test – And It Wasn’t What I Expected"

In the pursuit of a healthier, more balanced lifestyle, physical fitness often goes hand-in-hand with good nutrition and mindful living. Here in Malta, where Mediterranean cuisine and an active, outdoor lifestyle are celebrated, we often think of health as a harmonious blend of movement, nourishment, and mental well-being. So when I recently tried the Royal Navy’s new strength-based fitness test—a functional assessment designed to simulate real-life emergency scenarios aboard a ship—I couldn’t help but reflect on how this approach ties into broader principles of health and longevity.

Let’s dive into my experience and explore how lessons from this test can inspire healthier living, whether you’re hitting the gym, enjoying a nutritious meal, or soaking up Malta’s scenic coastline.

The Royal Navy Fitness Test: A Shift in Focus

The Royal Navy recently overhauled its annual fitness test, replacing the traditional 1.5-mile run or bleep test with a strength-based assessment that mirrors the physical challenges sailors might face during emergencies. It’s a practical move: as one officer quipped, “If there’s a fire on board a ship, running 1.5 miles won’t help very much.”

This new Physical Employment Standards (PES) test includes functional exercises like carrying kettlebells, lifting heavy powerbags, pulling ropes, and dragging weighted “casualties.” Each exercise is designed to replicate real-world tasks, such as hauling firefighting equipment or moving injured crew members. The test is uniform across all ages and genders, ensuring a baseline level of physical capability for all Royal Navy personnel.

For someone like me—a fitness writer and enthusiast—this was an exciting opportunity to try a test that prioritizes functional strength and endurance over pure cardiovascular fitness.

Functional Fitness: Lessons for Everyday Health

Functional fitness, like the kind emphasized in this test, is all about preparing your body for the physical demands of daily life. While most of us aren’t navigating narrow ship corridors with 20kg kettlebells, the principles behind this test can be applied to our own health journeys here in Malta. For example:

Strength Training for Longevity: Incorporating exercises like deadlifts and lunges into your routine can improve bone density, muscle mass, and overall resilience—key factors for aging well. Just as the Royal Navy test challenges sailors to lift and carry heavy loads, you can reap similar benefits from resistance training at your local gym or even with basic equipment at home.
Functional Movements in Everyday Life: Think of movements like carrying groceries, climbing stairs, or lifting furniture. These everyday tasks require strength, balance, and endurance—qualities that functional fitness helps to build.

Pairing this kind of training with Malta’s nutrient-rich diet—think fresh seafood, olive oil, whole grains, and seasonal vegetables—creates a powerful recipe for health and longevity. Studies show that combining physical activity with a Mediterranean diet can reduce inflammation, support cardiovascular health, and even improve mental clarity.

Breaking Down the Test: A Personal Experience

Here’s how the Royal Navy fitness test unfolded for me, step by step. As I tackled each station, I couldn’t help but notice how much grip strength and stability were emphasized—skills that are useful not only for sailors but also for anyone looking to improve their functional fitness.

Kettlebell Carry (60m)
The test begins with carrying two 20kg kettlebells across a 15m track, repeating the journey four times. A small hurdle along the way mimics the raised door hatches on ships. I managed this task without too much difficulty, but it was a reminder of how important grip strength is—something you can develop through exercises like farmer’s walks or carrying bags of produce at Malta’s vibrant markets.
Powerbag Lift (20 reps)
Next, I moved a 20kg powerbag between two boxes of different heights, replicating the action of lifting equipment up a ladder. The awkward shape of the bag challenged my coordination and upper body strength, much like lifting heavy crates or handling bulky kitchen supplies in a busy restaurant.
Kettlebell Deadlift (12 reps)
Using a 40kg kettlebell, I performed controlled deadlifts with a three-second hold at the top of each rep. This station is a great example of how slow, deliberate movements can build strength and stability—perfect for enhancing posture and reducing injury risk.
Rope Pull (6m)
I dragged two 30kg powerbags across a gym floor using a rope, requiring full-body coordination and power. This exercise is similar to pulling fishing nets or hauling supplies, tasks that are part of Malta’s rich maritime heritage.
Lunges (12 reps)
Wearing a 20kg weighted vest, I completed alternating lunges while holding a 7.5kg dumbbell in one hand. This tested my balance and stability, which are just as critical for walking Malta’s cobblestone streets as they are for firefighting on a ship.
Casualty Drag (15m)
Dragging 80kg around a cone and back was surprisingly manageable but required precision to avoid knocking over obstacles. This exercise reminded me of the physical demands faced by emergency responders, whose work is vital for keeping communities safe.
Kettlebell Carry (Final 60m)
The test concluded with another kettlebell carry, this time with the added challenge of wearing a weighted vest. By this point, my grip and endurance were truly put to the test.

I completed the assessment in roughly six minutes—a passing time that left me sweaty but exhilarated. This experience underscored the importance of functional fitness for both sailors and civilians alike.

Applying These Principles to Life in Malta

For readers in Malta, the takeaway is clear: functional fitness is not just for the military. Whether you’re hiking through Għar Lapsi, preparing a feast for friends, or enjoying the fresh catch of the day at a seaside restaurant, physical strength and endurance can enhance your quality of life.

Here are some actionable tips inspired by the Royal Navy test:

Incorporate Strength Training: Add compound movements like squats, lunges, and deadlifts to your workout routine. These exercises mirror real-life tasks and can be adapted to suit all fitness levels.
Stay Active Outdoors: Malta’s stunning landscapes make it easy to integrate exercise into your daily life. Try walking along the Dingli Cliffs or swimming at Golden Bay for a full-body workout.
Fuel Your Fitness with Mediterranean Nutrition: Pair your training with nutrient-rich foods like whole grains, legumes, fresh vegetables, and lean protein. A post-workout meal of grilled fish, quinoa, and a colorful salad is both satisfying and nourishing.
Balance Is Key: Just as the Royal Navy test emphasizes functional strength alongside mobility and endurance, your health journey should include a mix of physical activity, mindful eating, and relaxation.

Final Thoughts: Strength as a Foundation for Health

The Royal Navy fitness test serves as a reminder that functional strength is essential—not just for sailors but for anyone seeking a healthier, more active lifestyle. In Malta, where the rhythm of life is shaped by the sea and the sun, embracing these principles can help us live longer, move better, and enjoy every meal and moment.

So whether you’re lifting weights at the gym, savoring a farm-to-table meal, or exploring Malta’s historic streets, remember that health is a holistic journey. Stay strong, stay active, and let the Mediterranean way of life inspire your path forward.