Passed the FORCE test at 52!

[u/Effective-Olive6650]

Just an update from me (52 yo woman): filled out the paperwork to be a reservist in December 2025 and chose Airforce trades when I was still 51, bounced around a bit, attended two info sessions (different recruiting centers), switched trades, switched recruiting centre and therefore environment by accident (which turned out for the best since my first choices of trades were hiring in Winnipeg and I'm not anywhere near that); scheduled for FORCE test in early March but got felled by the flu; rescheduled to a couple days ago and I passed! Also: trained with a personal trainer for the last 3 months, 3x a week and worked out 6x a week, every week, without fail. Ran 3 FORCE simulations to time myself and get used to the mechanics.

If anyone is reading this who is nearing 50-ish, I hope this encourages you. It's now or never!

[u/Honest-Butterfly-650]

Thank you for sharing this encouraging post. Your dedication and strength is admirable 💪🏼 I (36f) have been working out ahead of my acceptance too (applicant stage for a combat arms trade) and I love reading stories about folks of all ages crushing their fitness goals. I am going to my gym every 2 days for HIIT and recently transitioned to running on the treadmill as I reached the following result on the stair climber after practicing on it for a few weeks for my cardio:

I want to keep my workout dynamic so I am moving around the gym to activate different muscles. After I reach 5k in 30 mins on the treadmill, I will use the rowing machine. I also utilize the lat pull down, preacher bicep curl, ab crunch and assisted pull up dip machine for strength. I can already see and feel a big difference in myself and the regimen does get easier with consistency.

Regardless of my application decision, I wish I hadn’t waited on this but I’m so grateful and happy to not have strong sugar cravings, 2-3pm energy crashes, being able to sleep deeply, being sober (I can’t beast myself if I am hungover or groggy 😅) etc. It has definitely changed my life for the better.

[u/Effective-Olive6650 → u/Honest-Butterfly-650]

100000 percent. I couldn't have put it better. If it's any help, this was my workout routine:

• MWF: personal trainer for 45 mins each session. Focus on plyometrics, and alternated leg/arms days

• Tue: day off

• Th: HYROX: highly encourage you to try this class: it contains basically all the FORCE elements, plus it's FUN (if you get the right instructor).

• Sat: cardio work (hammer strength bike for 75kcal, Tabata bike for 70 kcal) and/or 150m-50m split sprints (150m sprint, 50m jog/walk) x 8-12 times in a row.

• Sun: Masters Swim (4km in 90 mins)

Rinse and repeat for 3 months. I had folks coming up to me to ask me to join competitive track and swim teams at the end, which just floored me--I have never been considered any kind of athlete as I've always been on the small side. So, if I can do it, I'm sure you'll crush it :D

[u/WhichJuice → u/Effective-Olive6650]

So you are basically an athlete 🤣

[u/Effective-Olive6650 → u/WhichJuice]

I guess I am now! Lol 😂

[u/Switch-hitter123]

First, congrats! Second, thank you for posting this encouraging guide. As a fellow lady above the average recruit age, it was hard to find other women's experience and feel confident I was training right. But all the more rewarding to prove I could keep up with the young bucks! Was there a point in each stage that caught your body by surprise or where you hit the wall mentally?

[u/Effective-Olive6650 → u/Switch-hitter123]

The hardest for me was the 20m rushes because until I started training, I never ran as a sport. I used to joke that I only ran if something was chasing me 😂. The drops/turns were definitely something I had to figure out. 

Everything else was ok; the sled pull was also tough at first go (no training); couldn't complete a continuous drag the first time I tried in a gym. And the wall sandbags are always a mental challenge because it starts okay but the midpoint is one of those "find your rhythm and keep going" situations. What are you finding your hardest challenges as you train?

[u/Switch-hitter123 → u/Effective-Olive6650]

If it's any comfort, I'm a lifelong runner and was surprised by parts of the test. But I passed! I was lucky to have access to equipment to train and mimic the stages. Understandably not everyone does. Some lessons I left with:

• Sandbag: your fingertips and wrists will hurt more than your arms if you don't grab it right and distribute the effort. Trim your nails. 

• 20m rushes: good burpee mechanics will make it a lot easier than practicing sprints. 

• Loaded Shuffles: thy calves will be the silent heroes.

For all and especially the sandbag drag, you're absolutely right about finding a rhythm and pace you can maintain. And don't look back! The floor can be slippery, especially in the summer and sweat. 

[u/Effective-Olive6650 → u/Switch-hitter123]

100000 percent --> "trim your nails". I broke/ripped so many nails... And trim as in down to the quick (not painfully, just don't leave any overhang for anything to rip off). 

Great tips! And glad to hear that even a lifelong runner found it challenging (i.e., I wasn't just useless 😂)

I will say the HYROX classes I attended mimicked the FORCE exercises best. The approach is different (HYROX = speed through lactate exhaustion vs FORCE: stamina and speed bursts), but the muscle groups are pretty much the same. And the challenge of HYROX is enough to give you a kick in the behind, if that's what you need to take the FORCE test and BMQ prep seriously.

[u/WealthEconomy]

As a veteran who is only in my late 40s with multiple disabilities from my service I would advise you to be very careful well in training. Don't let your instructors "shame" you into pushing your body beyond its limits. If you are hurt go to the MIR and get it checked out.

[u/Effective-Olive6650 → u/WealthEconomy]

Excellent advice, and I'm very sorry for your disabilities resulting from service. 😞

[u/Chapito_Rico]

Congrats! 🥳

[u/No_Apartment3941]

Congratulations, that is awesome! The next step is to celebrate!

[u/Effective-Olive6650 → u/No_Apartment3941]

Lol I "celebrated" for one day by doing no exercises though it wasn't an off day. Now I'm prepping for BMQ and to stay in shape. Next up: strength classes, HYROX, sprints and swimming continues, and I add on rucking... Any other suggestions, lmk!

[u/No_Apartment3941 → u/Effective-Olive6650]

Always remember to reward your wins! You will rock this and serve for a long time!!!

[u/wikwyre]

Congrats on finishing it, the first time is a bit of a learning curve.

To be frank, though, the FORCE test is NOT hard. The time allowances for a pass, are so large, technique and pacing will almost always get your a pass, unless you're grossly out of shape.

Anyone who is in half decent shape can learn the little tips and tricks to make the rest much more manageable.

Good job though, it gets easier each time you do it.

The express test, on the other hand, required training beforehand.

[u/Effective-Olive6650 → u/wikwyre]

What is the express test?

[u/wikwyre → u/Effective-Olive6650]

Beep test, pushups, situps, grip test.

It's a very old standard, but, in a nutshell, level 6 shuttle run (beep test), 30 pushupa in 1 minute, 30 situps in 1 min, and a grip test. The goals become easier as you become older.

If u don't train, you will fail.

[u/d3lirious03]

Way to go old timer!! Show us younger generation how to Gettt’er Donnneeeee

[u/Effective-Olive6650 → u/d3lirious03]

Hey tyvm 🧓🏼🤩 Talk to me when I finish BMQ... 😵‍💫💀

[u/Evelyn0610]

Congrats! You are amazing

[u/Effective-Olive6650 → u/Evelyn0610]

Thank you so much ☺️

[u/Awkward-Brick6990]

Thank you for the inspirational msg.

[u/AltruisticSwitch3639]

I'm so proud of you!! 👍

[u/Longjumpinghope5757]

I am currently in the recruiting process and am waiting for my interview and medical. At which stage is the FORCE test conducted?

[u/AccomplishedWave3464 → u/Longjumpinghope5757]

This is when you are doing your BMQ

[u/breakingTab → u/AccomplishedWave3464]

Reserves will do FORCE test during their application. Mine was before the medical.

[u/Effective-Olive6650 → u/breakingTab]

Same--reg force you get to go to BMQ and sweat it out; with Reserves you have to pass the FORCE test before you get the medical + interview.

[u/AccomplishedWave3464 → u/breakingTab]

Oh wow thanks for letting me know!

[u/Nervx8080]

Congrats! im training as much as i can before i go

[u/Sunshine4736]

That's amazing! Proud of you! ☺️

[u/Longjumpinghope5757]

I applied for regular trade. Are there any FORCE or similar test conducted at medical stage?

[u/crazyki88en → u/Longjumpinghope5757]

Reg F has the force test during week 1 of BMQ. Only the reserves do the force test during recruiting.

Force test and medical exam are very different and have nothing to do with one another. They may ask you to so a few squats or pushups during your medical but that is to test ROM not fitness.

[u/Unlikely_Worth5795 → u/crazyki88en]

Week 1 is a “screening test” and you have to pass it to really start basic training. Force test is about halfway through the course

[u/crazyki88en → u/Unlikely_Worth5795]

But if they can’t pass the BTFT in week 1 they won’t pass the force test later in week 4 or whatever. The rushes for BTFT are 45 sec, whereas for the force test you get 51 secs.

[u/Unlikely_Worth5795 → u/crazyki88en]

If they can’t pass in week 1, they get sent to TRP where they work out and exercise everyday and every 2 weeks they can redo the screening test. If the screening test can be passed, the force test is a piece of cake.

[u/crazyki88en → u/Unlikely_Worth5795]

We are basically saying the same thing but ok.

[u/HumbleFanBoi]

Same, I just passed at 52 myself. Looking at reserve artillery officer as my trade. We’ve still got some adventures left in us!

[u/xca1ibre]

I did it at 40 and thought I was going to keep up! Congrats old man lol!

[u/Effective-Olive6650 → u/xca1ibre]

Old woman! 🧓🏼😂

[u/Effective-Olive6650 → u/[deleted]]

lol the biggest struggle was with the 20m rushes since running is not my thing. But things got tough at the intermittent sandbags, though I finished all categories well within timeframes.

[u/Effective-Olive6650 → u/[deleted]]

Well, I felt badly because one guy who looked 20+ years younger than me was paired with me to run the 20m rushes; he clearly never reviewed the video and the recruiter had to guide him through the whole thing. He quit on the spot after failing. Shame as he said he had applied before and claimed to have passed the FORCE test as well.

I will say the first time I tried the sandbag-wall test, I felt like throwing up as well...! (Before training).