Army training can involve moving with equipment. Candidates should prepare gradually so their legs, feet, back, and shoulders can tolerate more work without breaking down.
This guide is independent preparation only. Follow official Defence instructions and do not bring or use equipment contrary to your joining guidance.
Official source: ADF Careers application process.
Start With Walking Fitness
Before adding load, build walking consistency.
Start with:
- Brisk walking.
- Easy hills.
- Consistent weekly volume.
- Good footwear.
- Recovery days.
If walking without load causes pain, adding weight is not the answer.
Add Load Gradually
Progress one variable at a time:
- Distance.
- Weight.
- Terrain.
- Pace.
Do not increase all four at once.
Example progression:
- Week 1: brisk walks without load.
- Week 2: light pack for short distance.
- Week 3: slightly longer distance.
- Week 4: add a little weight.
- Week 5: add mild hills.
- Week 6: consolidate, do not chase maximum effort.
Protect Your Feet
Foot problems can stop training quickly.
Prepare:
- Break in footwear gradually.
- Use appropriate socks.
- Keep toenails trimmed.
- Treat hotspots early.
- Dry feet after wet sessions.
Do not ignore blisters and hope they disappear.
Build Leg Durability
Useful exercises:
- Step-ups.
- Split squats.
- Lunges.
- Calf raises.
- Glute bridges.
- Carries.
Keep the purpose clear: durable movement, not constant soreness.
Strengthen the Trunk and Upper Back
Load carriage is not only legs.
Add:
- Rows.
- Carries.
- Planks.
- Side planks.
- Hip hinges.
- Shoulder mobility.
Better posture under load reduces wasted effort.
Avoid Common Errors
Going Too Heavy Too Soon
Heavy pack work feels useful until pain starts. Progress gradually.
Running With Load
Do not run with load unless specifically instructed and prepared. It can sharply increase injury risk.
Using Poor Footwear
New or unsuitable footwear can cause blisters, foot pain, and shin issues.
Ignoring Recovery
Load carriage stresses bones, joints, and connective tissue. Recovery matters.
Pair It With PFA Training
Do not let load carriage replace basic fitness. Maintain:
- Push-ups.
- Sit-ups.
- Shuttle run preparation.
- Easy aerobic conditioning.
- Mobility.
How ArmyPath Helps
ArmyPath is a free independent preparation app for Australian Army candidates. It includes PFA tracking, Kapooka preparation, role exploration, study modules, scenario practice, mental resilience tools, and readiness tracking.
Try ArmyPath free at army.selectionready.com.au
SelectionReady and ArmyPath are independent preparation tools. They are not authorised, endorsed, or affiliated with the Australian Defence Force, Australian Army, ADF Careers, or any government agency. Always verify current requirements with official ADF Careers and Defence sources.