How the Royal Navy’s Fitness Test Inspired Better Nutrition

I Took the Royal Navy’s New Fitness Test – Here’s What I Learned About Strength, Health, and Longevity

In a world where health and fitness trends often prioritize aesthetics over functionality, the Royal Navy has introduced a new fitness test that shifts the focus to strength, mobility, and practical physical fitness. As a fitness writer, I had the unique opportunity to experience this test firsthand, and I walked away with insights that are surprisingly applicable to everyday life—including how we approach our health, well-being, and even diet.

When I arrived at HMS Temeraire, the Royal Navy’s physical training school in Portsmouth, I wasn’t fully prepared for what lay ahead. The test is no longer about running 1.5 miles or enduring a bleep test; it's now a strength-based assessment designed to simulate the physical demands of life aboard a ship. The idea behind this shift intrigued me: if there’s a fire onboard, endurance alone won’t cut it—you need strength, agility, and resilience to respond effectively. This concept extends far beyond military life and carries valuable lessons for anyone looking to improve their health and fitness.

The Test: A Breakdown of Strength and Endurance

The test is a sequence of practical exercises designed to mimic emergency scenarios onboard a Navy ship. Here’s what I was tasked with completing in under 15 minutes:

1. Kettlebell Carry x60m: Carrying two 20kg kettlebells across a 15m course, stepping over a hurdle designed to replicate raised hatches on ships.
2. Powerbag Lift x20: Using a 20kg powerbag, I moved it back and forth between an 18-inch and 48-inch box, simulating the movement of heavy equipment up ladders.
3. Kettlebell Deadlift x12: Lifting a 40kg kettlebell to a set tempo, with a three-second hold at the top of each rep.
4. Rope Pull x6m: Dragging two 30kg powerbags across rubber flooring to simulate hauling equipment.
5. Weighted Lunges x12: Wearing a 20kg weighted vest and holding a 7.5kg dumbbell, I performed alternating lunges to mimic the movement profile of firefighting.
6. Casualty Drag x15m: Dragging four attached 20kg powerbags to represent the average weight of an injured person.
7. Kettlebell Carry x60m (Again): Completing the same kettlebell carry but this time with the added challenge of the weighted vest.

The exercises were physically demanding, but they also taught me how strength training can directly improve your ability to handle real-life challenges—whether that’s lifting groceries, climbing stairs, or moving furniture.

A Fresh Perspective on Fitness and Strength Training

As someone who regularly lifts weights in the gym, I felt well-prepared for the test. However, it wasn’t just about brute strength; the exercises required a balance of technique, grip endurance, and mobility. For example, the 20kg powerbag lacked handles, making it awkward to move—a reminder that functional strength is about adapting to imperfect conditions, much like real life.

This approach to fitness has parallels in how we approach our health. In Malta, where Mediterranean cuisine reigns supreme, we’re fortunate to have access to nutrient-rich foods like olive oil, fresh fish, legumes, and whole grains. These foods promote longevity, heart health, and sustained energy—qualities that align perfectly with the Navy’s emphasis on functional fitness. Just as the test prioritizes practical physical capabilities, a balanced Mediterranean diet prioritizes holistic health and vitality.

Nutrition’s Role in Performance and Longevity

One of the key lessons I took away from the test was the importance of fueling your body effectively. Strength training and functional fitness require energy, stamina, and recovery, all of which are supported by a well-rounded diet. For sailors preparing for this test, their daily meals likely feature protein-rich foods like lean meats and legumes, paired with complex carbohydrates from whole grains to sustain energy during physically demanding tasks.

For those in Malta, adopting this philosophy is both practical and delicious. Start your day with a hearty breakfast of oats and fresh fruit to fuel your workout or daily activities. Include plenty of fresh vegetables, seafood, and legumes in your meals to build strength and support muscle recovery. Malta’s rich culinary culture provides endless ways to incorporate healthy eating into your routine—think grilled lampuki, stuffed bell peppers, or a refreshing salad made with locally-sourced tomatoes and olive oil.

How Fitness Tests Reflect Broader Health Goals

The Royal Navy’s fitness test serves as a reminder that fitness isn’t just about hitting the gym; it’s about preparing your body for the demands of daily life. Whether it’s hauling heavy firefighting equipment or simply navigating the stairs at home, strength and mobility are essential to maintaining independence and resilience as we age.

The Navy’s test also highlights the importance of setting realistic goals and building strength gradually. For sailors who initially fail the test, a 12-week gym-based conditioning program helps them develop the necessary strength to pass. This incremental approach mirrors the philosophy behind long-term health and fitness—small, consistent efforts lead to lasting improvements.

What Malta Can Learn from the Royal Navy’s Fitness Principles

Malta’s vibrant lifestyle—filled with delicious food, scenic walking trails, and a growing fitness community—is well-suited to adopting elements of the Navy’s fitness philosophy. For example, the test’s emphasis on practical, functional movement can be applied to everyday activities like hiking Malta’s rugged coastlines or enjoying a kayak outing in the crystal-clear Mediterranean waters.

Additionally, the focus on strength training is something many fitness enthusiasts in Malta can embrace. While running and cycling are popular activities, incorporating strength exercises like deadlifts or kettlebell carries into your routine can improve posture, prevent injuries, and boost longevity. Pair these workouts with a diet rich in local produce, fresh fish, and healthy fats, and you have a recipe for a strong and vibrant lifestyle.

Takeaway: Strength is the Foundation of a Healthy Life

The Royal Navy’s new fitness test is a practical reminder of how strength, mobility, and endurance are essential not just for sailors but for anyone looking to improve their overall health. As I completed the test in just over six minutes, I realized that the skills it emphasizes—lifting, carrying, and adapting—are critical for thriving in both physical and mental health.

Here in Malta, we’re blessed with the resources to live a healthy, balanced lifestyle. From the nutrient-dense Mediterranean diet to the island’s natural beauty that encourages outdoor activity, the foundations for health and longevity are all around us. The challenge is to make the most of them—whether by hitting the gym to build functional strength or by enjoying wholesome meals at one of Malta’s many incredible restaurants.

So, why not take a page from the Royal Navy’s playbook? Incorporate strength training into your routine, fuel your body with nourishing foods, and embrace physical challenges that push you to grow. Whether you’re preparing for a fitness test or simply working toward a healthier lifestyle, the principles of strength, resilience, and adaptability will serve you well.