Many applicants train one capacity in isolation (running only, or lifting only). The PFA and Depot retests reward combined output under fatigue. Stack cardio before strength work in practice sessions when you can.
RCMP Strength Benchmarks: What Training Level Are You At?
RCMP strength benchmarks cover three exercises: push-ups, back squat, and pull-ups. The back squat progresses from unloaded bodyweight at Level 1 to 100% bodyweight at Level 4. Pull-ups do not appear until Level 3. These numbers determine where you enter the program, not whether you pass the PFA.
The RCMP conditioning program sets specific RCMP strength benchmarks at the exit of each level. They serve one purpose: confirming that your strength is ready for the next level’s demands. If you know your push-up count, your back squat load, and whether you can do a pull-up, you can place yourself on the four-level progression in a few minutes. This article gives you the exact numbers from Tables 1-1 through 4-2 of the source documents, with a self-sorting guide at the end.
How the Program Uses RCMP Strength Benchmarks
Levels 1 through 3 each have exit criteria. You must meet them before advancing. Level 4 has no exit criteria. It sets benchmark goals instead, which represent the physical capacity of a candidate preparing for the Emergency Response Team. The distinction matters: failing to meet a Level 3 exit benchmark means you stay at Level 3. Failing to reach a Level 4 benchmark means you continue working toward it. There is no pass/fail gate at Level 4.
The RCMP strength benchmarks cover three movement patterns across the four levels: horizontal push (push-ups), lower body strength (back squat), and vertical pull (pull-ups). Cardio is a fourth exit criterion at each level, but this article covers the strength side only. For cardio standards by level, see the article on RCMP interval training progressions.
The Full Strength Benchmark Table
The table below pulls the strength criteria from all four source documents. Levels 1 through 3 are exit gates. Level 4 is a benchmark goal.
| Level | Push-ups (M) | Push-ups (F) | Back squat | Pull-ups (M) | Pull-ups (F) |
|---|---|---|---|---|---|
| 1 exit | 29-35, from toes (age-banded) | 21-29, from knees (age-banded) | Bodyweight, unloaded, good form | Not tested | Not tested |
| 2 exit | >38, from toes | >23, from toes | 60% BW x 10 reps | Not tested | Not tested |
| 3 exit | >43, from toes | >29, from toes | 80% BW x 10 reps | 8 | 2 |
| 4 benchmark | >50, from toes | >35, from toes | 100% BW x 10 reps | >15 | >5 |
Two things stand out. First, the back squat load steps up at every level, from no bar at Level 1 to full bodyweight at Level 4. Second, pull-ups do not appear until Level 3. A candidate who cannot do a single pull-up today is not behind at Levels 1 or 2. Level 3 is where that changes.
For the full RCMP fitness hub, see our guide to RCMP physical readiness.
Back Squat Benchmarks: The Clearest Strength Marker
The back squat is the only loaded compound exercise with a specific weight target at every level. The progression steps through four loads: bodyweight unloaded at Level 1, 60% bodyweight at Level 2, 80% bodyweight at Level 3, and 100% bodyweight at Level 4. All repetitions are sets of 10.
For a 75 kg man, those targets translate to: no bar, 45 kg, 60 kg, 75 kg. For a 65 kg woman: no bar, 39 kg, 52 kg, 65 kg. These are not one-rep max attempts. Each is 10 reps with controlled form at the stated load.
Level 1’s back squat requirement uses no bar at all. The source document describes it as “a squat and lunge unloaded (i.e. own body weight) with good form.” If you can perform a clean bodyweight squat but your loaded back squat at 60% bodyweight falls apart at 6 reps, your lower body strength sits between Level 1 exit and Level 2 exit. That puts your entry point at Level 2, not Level 3.
Pull-Up Benchmarks: When They Start and What They Mean
Pull-ups appear for the first time in Table 3-1, the Level 3 exit criteria. The standard is 8 pull-ups for men and 2 for women. The Level 4 benchmark is 15-plus for men and 5-plus for women.
If you can do 8 or more pull-ups, your vertical pulling capacity is at Level 3 exit. Combined with the back squat and push-up numbers, that tells you whether Level 3 or 4 is the right entry point. If you cannot yet do 2 pull-ups, Levels 1 and 2 are designed for that. The program builds pull-up capacity through assisted and partial-range variations before requiring unassisted reps at Level 3 exit.
Note on legacy references: The Level 3 and Level 4 tables in the source documents also list Cooper Test and PARE times. Both are 2014 standards. The PARE was replaced by the PFA in April 2024. The Cooper Test has not been used for general applicants since before 2008. Ignore those columns unless you are pursuing ERT. The ERT PARE time of under 11 minutes in Table 4-2 reflects a current specialized unit standard and remains relevant for candidates targeting that path.
Push-Up Benchmarks by Level
Push-ups have their own age-banded table at Level 1 and a position change from knees to toes at Level 2. The short version: at Level 1, men perform from the toes and women from the knees, with minimum counts varying by age decade. From Level 2 on, everyone performs from the toes and a single number applies regardless of age.
For the full breakdown by age group and an explanation of how the program builds push-up capacity across all four levels, see the dedicated article on RCMP push-up requirements.
Where to Start: RCMP Strength Benchmarks as a Self-Sorting Tool
Check all three strength criteria at a given exit level. If you meet all of them, assess the level above. Enter the first level where you do not yet meet the exit criteria. All three must pass, meeting two out of three keeps you at the current level.
| If you can currently do this… | Strength level | Start here |
|---|---|---|
| Bodyweight squat with good form, but not 60% BW x10 loaded | Level 1 exit or below | Level 1 |
| 60% BW back squat x10 and push-ups M >38 / F >23 from toes | Level 2 exit | Level 3 (if cardio standard also met) |
| 80% BW back squat x10, M 43-plus push-ups and 8 pull-ups / F 29-plus push-ups and 2 pull-ups | Level 3 exit | Level 4 (if cardio standard also met) |
| 100% BW back squat x10, M 50-plus push-ups and 15-plus pull-ups / F 35-plus push-ups and 5-plus pull-ups | Level 4 benchmark reached | Cycle back to Level 3 or 4 for maintenance |
Cardio is not in this table. Meeting all three strength criteria does not guarantee you are ready to skip ahead. The cardio exit standard is a separate check. Most people whose strength is at Level 3 exit also pass the cardio test by that point, but confirm both before deciding.
Frequently Asked Questions
Level 3 exit requires more than 43 push-ups from the toes for men and more than 29 for women, 8.
No. The Physical Fitness Assessment does not test push-ups, back squat, or pull-ups directly. It tests four job-simulation stations: foot pursuit, physical control, emergency assistance, and high-priority task. Strength built through the conditioning program affects PFA performance on those stations indirectly. A candidate who can squat 75% of their bodyweight and do 40-plus push-ups handles the sled push, dummy drag, and load-carry stations with more in reserve than one who has not built that base. For a full breakdown of what each station demands, see what the RCMP PFA tests and why.
Yes. The source document allows this. Assess yourself against the exit criteria of each level below your target. You need.
It means squatting your full bodyweight on the bar for 10 controlled reps. For a 75 kg person, that is.
Sources rcmp strength benchmarks
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 1, Table 1-1: Push-up Exit Criteria. RCMP Health Services.
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 2, Table 2-1: Exit Criteria. RCMP Health Services.
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 3, Table 3-1: Exit Criteria. RCMP Health Services.
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 4, Tables 4-1 and 4-2: Entry and Benchmark Goals. RCMP Health Services.
Sources:
Physical standards to become an RCMP officer
RCMP Gazette
This article reflects current RCMP policy based on official government documentation. Eligibility and suitability decisions are assessed on a case-by-case basis during the application process.
By Alex Morgan, Certified Personal Trainer, https://joinrcmp.ca/author/alex-morgan/
