Hours by level
| Level | Physical Fitness hours | Months of activity |
|---|---|---|
| Bronze Certificate | 15 | none |
| Silver Certificate | 30 | none |
| Gold Certificate | 45 | 6 |
| Bronze Medal | 50 | 7 |
| Silver Medal | 100 | 12 |
| Gold Medal | 200 | 24 |
The levels are cumulative: hours you log for one level count toward the next. A month of activity is a month with at least one hour in this area, no more than 8 hours count in a day, and an activity counts in one area only.
What counts
Improving your quality of life through fitness activities.
- walking and running, a school or club sport outside class time, general exercise and nutrition;
- physical therapy, if you are recovering from an injury.
The rules to watch:
- Goals are about your own well-being, not competition: “become team captain” does not work.
- Gym or PE class does not count, and neither does your daily routine, like walking to class.
- Planning and preparing healthy meals can be at most 25% of your fitness hours.
What the official Activity Checker says
The Congressional Award’s Activities page has a checker that answers for common activities. It is a guide only: the national office cannot pre-approve any goal or activity, and only the review of your Record Book decides.
Generally allowed
- General exercise
- Walking or running
- School sports
- Private club sports
- Nutrition
- Scouting physical activities
Ideas to start from
From the official Activities page:
- General exercise
- Walking or running outside your daily routine
- After-school sports
- Private club sports
- Dance or ballet
To turn an idea into a measurable goal, see 24 Congressional Award goal examples. Your Advisor helps you set the goals, and each goal needs a Validator who knows the activity.
Frequently asked questions
How many Physical Fitness hours do you need?
From 15 hours for the Bronze Certificate to 200 for the Gold Medal: 15, 30 and 45 for the certificates, and 50, 100 and 200 for the Bronze, Silver and Gold Medals.
Does my school sport count?
Yes, if the practices and games are outside class time and do not earn class credit. Gym or PE class during school does not count.
Does walking count?
Only outside your daily routine. Walking to school or to class does not count; walks or runs you add for fitness do.
Do steps from a fitness tracker count?
A tracker can help you keep count, but steps from your daily routine do not count: the activity has to be separate from it.
Can my goal be making varsity or becoming captain?
No. Goals have to be about your own well-being, not competition or decisions other people make.
Does healthy eating count?
Planning and preparing healthy meals can count if it fits your goal, for at most 25% of your fitness hours. Nutrition is on the checker’s allowed list.
What if I have a disability or an injury?
Goals do not have to be strenuous to be challenging, physical therapy can count, and the national office makes accommodations: let them know what you need.
The other areas
Voluntary Public Service, Personal Development, and the Expedition/Exploration. Every level needs all four.