Fitness Center

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Events

Fitness Amenities

 

Eligible Patrons-100% ID Check

  • Authorized patrons include Active Duty Military Personnel, Retirees, Reservist, and their Dependents, 100% Disabled Veterans, and DoD Civilians. NOTE: DoD Civilians can only sponsor immediate family members.
  • Guest Entrance Fee: $10. Cashless Facility. Accepted forms of payments include credit cards, Apple Pay and Google Pay. 

 

Proper Attire

  • Tops: Tops that meet the top of the shorts or pants and do not expose excessive amounts of midriff, back or chest/cleavage
  • Bottoms: Shorts/pants that provide adequate coverage of the buttocks
  • Footwear: Appropriate athletic shoes (i.e., tennis, running, court, cross-training, minimalist footwear)
  • Personal Bags are permitted ONLY in the locker rooms. Lockers are available for rental. 
  • Proper Attire Poster

 

24/7 Access

24/7 Access is available to Active Duty, DoD Civilians, Military Retirees, Military Dependents. Registration and orientation are required prior to gaining 24/7 access. Contact the Fitness Center Staff for more details. NOTE: 50 Meter Indoor Pool is not included in the 24/7 access.

4-Week Workout Series

Get back into a fitness routine. NSA Bethesda MWR Fitness professionals have developed a 4-week workout series including Cardio, Metcon and Spin. Download the series at the right of this page or click links below. 

 

Unit PT Reservation Request for Active Duty Only

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Navy Physical Readiness Program Update

Two new fitness events – the forearm plank and 2,000-meter row – have been incorporated into the Navy Physical Readiness Program, which improve the physical readiness of Sailors in alignment with the Culture of Excellence.

Forearm Plank

The forearm plank will replace curl-ups as the abdominal muscular endurance assessment. The forearm plank is a functional exercise required in 85 percent of shipboard tasks involving pushing, pulling, lifting and carrying. Training for the forearm plank strengthens the core, improves posture and reduces the risk of sustaining lower-back injuries throughout the career of a Sailor.

A video that demonstrates the proper form and testing procedure for the forearm plank is at https://www.dvidshub.net/video/773312/us-navy-plank-cfl-acfl-training-official or https://www.youtube.com/watch?v=iPVKhj3dudA&feature=youtu.be.
 

2,000-meter row

A 2,000-meter row on the Concept-2 Rower serves as another alternate cardio option in addition to the 12-minute stationary bike, 500-yard/450-meter swim and 1.5-mile treadmill run.

The 2,000-meter row is a non-weight-bearing, low-impact exercise that reduces impact on the legs. More importantly, rowing provides a full-body cardio workout engaging 80 percent of the body’s muscle system. Also, the rower is space-saving fitness equipment and can be used on any naval vessel or installation.
 
 

Physical Readiness Test (PRT)

Service Members medically cleared for the Navy Physical Fitness Assessment will participate in the Body Composition Assessment and Physical Readiness Test (PRT). The new PRT event sequence is:

  • Push-ups
  • Forearm plank
  • Cardio or alternate cardio option

 

For more information on the new standards and other training resources, visit the Navy Physical Readiness Program website at https://www.mynavyhr.navy.mil/Support-Services/21st-Century-Sailor/Physical-Readiness.