Physical Standard Test (PST) & Fitness Test Guide for Defence, Police Exams

Physical Fitness Test Guide for Defence and Police Exams

Physical fitness is a mandatory and often eliminatory component of defence and police recruitment exams in India. Unlike written exams where you can rely on last-minute revision, physical fitness cannot be crammed. It requires months of systematic training, proper nutrition, and progressive overload. Many candidates who clear demanding written exams with flying colors are eliminated in the Physical Efficiency Test (PET) or Physical Standard Test (PST) simply because they did not prepare their bodies as seriously as they prepared their minds. This guide covers the physical requirements for major defence and police exams, along with a practical training plan and diet strategy.

Physical Standards by Exam

NDA (National Defence Academy)

Physical Standard Test (PST):

| Parameter | Army | Navy | Air Force | |-----------|------|------|-----------| | Height (Male) | 157 cm | 157 cm | 157 cm | | Height (Female) | 152 cm | 152 cm | 152 cm | | Weight | Proportionate to height | Proportionate to height | Proportionate to height | | Chest (Male) | 81 cm (min 5 cm expansion) | 81 cm (min 5 cm expansion) | 81 cm (min 5 cm expansion) | | Vision (Corrected) | 6/6, 6/9 | 6/6, 6/9 | 6/6 in both eyes |

Note: Height relaxation of 2-5 cm is available for candidates from certain hill regions (Garhwal, Kumaon, Nagaland, Manipur, Tripura, etc.) and specific tribal areas.

Physical Fitness at SSB: During the 5-day SSB process, candidates undergo various physical tasks:

• Individual Obstacles (10 obstacles to cross in 3 minutes)
• Group Obstacles (group tasks involving physical coordination)
• Command Task (leading a group through a physical obstacle)

CDS (Combined Defence Services)

Physical standards for CDS are similar to NDA:

• Height: 157.5 cm for men (IMA/INA/AFA), 152 cm for women (OTA)
• Weight: Proportionate to height
• Chest: 81 cm with 5 cm expansion
• Vision: Same as NDA (varies by service)

SSB Physical Tasks: Same as NDA — Individual Obstacles, Group Tasks, and Command Tasks.

CAPF (Central Armed Police Forces - AC)

CAPF covers forces like BSF, CRPF, CISF, ITBP, and SSB. The physical requirements are:

Physical Standard Test:

• Height (Male): 165 cm (relaxation for specific categories: 162.5 cm for ST candidates, 160 cm for candidates from Assam, etc.)
• Height (Female): 157 cm (relaxation available for specific categories)
• Chest (Male): 81 cm with 5 cm expansion
• Weight: Proportionate to height and age

Physical Efficiency Test (PET):

| Event | Male | Female | |-------|------|--------| | 100m Run | 16 seconds | 18 seconds | | 800m Run | 3 min 45 sec | 4 min 45 sec | | Long Jump | 3.5 meters | 2.5 meters | | High Jump | 1.0 meter | 0.75 meters | | Shot Put (7.26 kg M / 4 kg F) | 4.5 meters | 3.5 meters |

State Police (Sub-Inspector / Constable)

Requirements vary by state but generally follow this pattern:

Height:

• Male: 165-170 cm (General), 160-163 cm (SC/ST/OBC in some states)
• Female: 150-157 cm depending on state and category

Chest (Male):

• Unexpanded: 79-83 cm (varies by state)
• Expansion: 5 cm minimum

Physical Efficiency Test (typical):

| Event | Male | Female | |-------|------|--------| | 1600m Run | 5 min 30 sec - 6 min 30 sec | 8-9 minutes (or 800m/1000m) | | 100m Sprint | 14-16 seconds | 17-19 seconds | | Long Jump | 3.5 - 4.0 meters | 2.5 - 3.0 meters | | High Jump | 1.0 - 1.2 meters | 0.75 - 0.9 meters | | Shot Put | 4.5 - 5.5 meters | 3.0 - 4.0 meters |

Note: Some states also include additional tests like rope climbing, pull-ups, or a balance test.

SSC GD (General Duty) Constable

SSC GD recruits for BSF, CISF, CRPF, ITBP, SSB, NIA, and SSF.

Physical Standard Test:

• Height (Male): 170 cm (General/OBC), 165 cm (SC/ST and specific categories)
• Height (Female): 157 cm (General/OBC), 155 cm (SC/ST and specific categories)
• Chest (Male): 80 cm (unexpanded), 5 cm minimum expansion
• Weight (Female): Minimum weight as per height standards

Physical Efficiency Test:

| Event | Male | Female | |-------|------|--------| | 1600m Run | Within 7 min 30 sec | Within 9 min (800m in 4 min 30 sec in some cases) |

Note: SSC GD PET is simpler than other defence/police exams, but the time limit for the 1600m run is strictly enforced.

Training Plan (6 Months Before PET)

Month 1-2: Base Building

The goal in this phase is to build a foundation of cardiovascular endurance and basic strength.

Running:

• Start with brisk walking for 30 minutes daily (if you have been sedentary)
• Week 2: Walk-jog intervals (2 minutes walking, 1 minute jogging) for 30 minutes
• Week 3-4: Jog continuously for 20-25 minutes at a comfortable pace
• Week 5-8: Increase jogging time to 30-35 minutes, gradually increasing pace

Strength Training (Bodyweight):

• Push-ups: 3 sets x 10-15 reps (modify with knee push-ups if needed)
• Squats: 3 sets x 15-20 reps
• Planks: 3 sets x 30-45 seconds
• Lunges: 3 sets x 10 each leg
• Pull-ups: Start with dead hangs (hang from bar for 30 seconds), progress to assisted pull-ups

Flexibility:

• 10 minutes of stretching after every workout
• Focus on hamstrings, hip flexors, shoulders, and lower back

Month 3-4: Strength and Speed Development

Running:

• 3 days/week: Long runs (4-5 km at moderate pace)
• 2 days/week: Speed work (400m sprints x 6-8 with 2-minute rest between sprints)
• 1 day/week: Interval training (1 minute fast, 1 minute slow for 20 minutes)
• 1 day/week: Rest or light walk

Strength Training:

• Push-ups: 4 sets x 20-25 reps
• Pull-ups: 3 sets x 5-8 reps (work up gradually)
• Squats: 4 sets x 20-25 reps (add weight if available — wear a backpack with books)
• Planks: 3 sets x 60-90 seconds
• Burpees: 3 sets x 10-15 (excellent for overall fitness)
• Box jumps or step-ups: For explosive leg power (important for long jump and high jump)

Event-Specific Practice:

• Start practicing long jump technique (approach run, take-off, landing)
• Start practicing high jump (scissor kick or Fosbury flop technique)
• Practice shot put technique (glide technique for beginners)

Month 5-6: Peak Performance

Running:

• Simulate test conditions: run the exact distance required (1600m, 800m, or 100m) at target pace
• Time yourself every run and track progress
• For 1600m: aim to finish in a time 30 seconds faster than the qualifying time (buffer)
• For 100m: practice sprint starts and explosive acceleration

Strength and Event Practice:

• Push-ups: 4 sets x 30+ reps
• Pull-ups: 4 sets x 10+ reps
• Long jump: Practice 5-6 full attempts per session, 3 times per week
• High jump: Practice 5-6 attempts per session, 2-3 times per week
• Shot put: Practice 10-15 throws per session, 2-3 times per week

Test Simulation:

• Once a week, simulate the full PET: run the required distance, then immediately do long jump, high jump, and shot put in sequence. This trains your body to perform multiple events in succession.

Diet Tips for Physical Preparation

General Principles:

• Eat 5-6 small meals instead of 3 large ones
• Stay hydrated: drink 3-4 liters of water daily
• Prioritize protein for muscle recovery and growth
• Include complex carbs for sustained energy
• Do not skip breakfast

Daily Diet Plan (Budget-Friendly Indian Diet):

• Early Morning (6 AM): Soaked almonds (5-6) + a banana + 1 glass warm water with lemon
• Breakfast (8 AM): 4 eggs (2 whole + 2 whites) or paneer bhurji + 2 rotis or oats with milk + 1 glass milk
• Mid-Morning Snack (11 AM): A handful of peanuts or chana + a fruit (apple/guava/orange)
• Lunch (1 PM): 3 rotis + 1 bowl dal + 1 bowl sabzi (green vegetables) + salad (cucumber, tomato, onion) + curd
• Evening Snack (4 PM): Sprouts chaat or boiled eggs + 1 glass buttermilk
• Pre-Workout (5:30 PM): A banana or 2-3 dates for quick energy
• Post-Workout (7 PM): 1 glass milk with protein powder (if affordable) or sattu drink
• Dinner (8:30 PM): 2 rotis + 1 bowl dal or chicken/fish + 1 bowl sabzi + salad

Foods to Avoid:

• Processed foods, chips, biscuits, and packaged snacks
• Sugary drinks (cold drinks, packaged juices)
• Excessive oil, fried foods, and fast food
• Alcohol and smoking (these directly impair physical performance)

Common Disqualifications

Many candidates are disqualified during the medical examination or PST. Here are the most common reasons and how to address them:

• Flat Feet (Pes Planus): The arch of the foot is absent or minimal. This is often hereditary and difficult to change. However, mild flat feet can sometimes be improved with arch-strengthening exercises and proper footwear. Severe flat feet are a permanent disqualification for most defence exams.

• Knock Knees (Genu Valgum): Knees touch each other when standing straight, but ankles do not. Mild cases may pass. Severe cases may require medical intervention. Strengthening the quadriceps and hip abductors can help in borderline cases.

• Color Blindness: Inability to distinguish certain colors (commonly red-green). This is a genetic condition and is a permanent disqualification for many defence and police posts, especially Air Force and driving duties. Get tested early so you know before investing months in preparation.

• Varicose Veins: Enlarged, twisted veins (usually in the legs). This can develop due to prolonged standing or genetic factors. Mild cases may pass medical, but significant varicose veins are disqualifying.

• Poor Vision: Not meeting the required visual acuity standards. While some posts allow corrected vision (with glasses), others require uncorrected (naked eye) standards. Check the specific requirements for your target exam. LASIK surgery is accepted in some services (Army, Navy) after a waiting period (typically 6-12 months post-surgery).

• Underweight or Overweight: Being outside the acceptable weight range for your height. This is fixable with proper diet and exercise over 3-6 months.

• Dental Issues: Excessive cavities, missing teeth, or severe malocclusion can be disqualifying. Get a dental check-up and any necessary treatment done well before the medical examination.

• Ear/Hearing Issues: Wax buildup (easily cleaned), perforated eardrum, or hearing loss. Get an ENT check-up early.

Final Tips

• Start early: 6 months of systematic training is ideal. 3 months is the minimum for someone who is already reasonably fit.
• Get a medical pre-check: Visit a doctor 6 months before the exam and get a full medical check-up. Identify any issues early so you have time to address them.
• Train in conditions similar to the test: If the PET is likely to be held outdoors in summer, train outdoors in the heat. If you will run on a dirt track, practice on dirt, not a treadmill.
• Avoid injuries: Warm up thoroughly before every workout. Do not increase intensity too quickly. Rest when your body tells you to. An injury 2 weeks before the PET can ruin months of preparation.
• Mental toughness: Physical tests are as much mental as physical. When your body wants to stop during a 1600m run, your mind must push you through. Build mental toughness during training by pushing through discomfort (not pain — there is a difference).
• Sleep: 7-8 hours of sleep is non-negotiable for physical recovery. Muscles repair and grow during sleep, not during exercise.