Physical tests eliminate more candidates from uniformed government jobs than written exams do. Every year, thousands of aspirants clear the written paper only to fail the Physical Efficiency Test (PET) or Physical Standard Test (PST). The requirements aren't extreme — but you need months of consistent training, not last-minute cramming.
Here's the complete physical test guide for every major uniformed recruitment in India. Track active notifications at SarkariNaukri.
Physical Standard Test (PST) — Height & Chest Requirements
Police Constable (State Police)
| Category | Male Height | Female Height | Male Chest (Exp/Unexp) |
|---|
| General / OBC | 168 cm | 152 cm | 83/79 cm |
| SC / ST | 160 cm | 145 cm | 81/77 cm |
| Hill area / Tribal | 160 cm | 145 cm | 81/77 cm |
These are the most common standards. State variations exist — UP Police requires 168 cm general male, Delhi Police requires 170 cm, Rajasthan Police requires 168 cm. Always check the specific notification.
Sub-Inspector (SI)
| Category | Male Height | Female Height | Male Chest |
|---|
| General | 170 cm | 157 cm | 83/79 cm |
| SC / ST | 165 cm | 152 cm | 81/77 cm |
SSC GD Constable (BSF, CISF, CRPF, SSB, ITBP)
| Category | Male Height | Female Height | Male Chest |
|---|
| General | 170 cm | 157 cm | 80/5 cm expansion |
| SC / ST | 162.5 cm | 150 cm | 76/5 cm expansion |
| Garhwali, Kumaoni, Dogra, Maratha, etc. | 165 cm | 155 cm | 78/5 cm expansion |
Indian Army (Soldier GD)
| Category | Height | Weight | Chest |
|---|
| General / all regions | 170 cm | 50 kg | 77/5 cm expansion |
| Gorkha, Garhwali, Kumaoni | 157 cm | 48 kg | 77/5 cm expansion |
| Ladakh / Andaman regions | 157 cm | 48 kg | 77/5 cm expansion |
Indian Navy (Sailor)
| Entry | Height | Weight | Chest |
|---|
| MR (Matric) | 157 cm | 49 kg | — |
| SSR/AA | 157 cm | — | — |
| Artificer Apprentice | 157 cm | — | — |
Indian Air Force (Airman)
| Group | Height | Weight |
|---|
| Group X | 152.5 cm | Proportionate |
| Group Y | 152.5 cm | Proportionate |
NDA (National Defence Academy)
| Entry | Height | Chest |
|---|
| Army wing | 157 cm | 81/5 cm expansion |
| Navy wing | 157 cm | — |
| Air Force wing | 162.5 cm | — |
Railway RPF / RPSF
| Post | Male Height | Female Height | Male Chest |
|---|
| Constable | 165 cm | 157 cm | 80/5 cm expansion |
| Sub-Inspector | 165 cm | 157 cm | 80/5 cm expansion |
Physical Efficiency Test (PET) — Running, Jump, Throw
Police Constable (Typical State Standards)
| Event | Male | Female |
|---|
| 1600m run | ≤ 5 min 30 sec | N/A |
| 800m run | N/A | ≤ 3 min 30 sec |
| Long jump | 3.65 m (3 chances) | 2.50 m |
| High jump | 1.20 m (3 chances) | 0.90 m |
| Shot put (7.26 kg male / 4 kg female) | 5.60 m | 3.75 m |
SSC GD Constable
| Event | Male | Female |
|---|
| 5 km run | ≤ 24 minutes | N/A |
| 1.6 km run | N/A | ≤ 8 min 30 sec |
Army Soldier GD
| Event | Standard |
|---|
| 1.6 km run | Group I: ≤ 5 min 30 sec (60 marks), Group II: ≤ 5:31–5:45 (48 marks) |
| Pull-ups (beam) | 10 = 40 marks, 9 = 33 marks... 6 = 16 marks |
| Zig-zag balance | Qualifying (pass/fail) |
| 9-feet ditch jump | Qualifying (pass/fail) |
NDA Physical Fitness Test
| Event | Standard |
|---|
| 2.4 km run | Within 15 minutes |
| Chin-ups | Minimum 6 |
| Sit-ups | Minimum 25 in 2 minutes |
| Push-ups | Minimum 14 |
| Rope climbing | 3–4 meters |
Railway RPF
| Event | Male | Female |
|---|
| 1600m run | ≤ 6 min 30 sec | N/A |
| 800m run | N/A | ≤ 4 minutes |
| Long jump | 3.60 m | 2.70 m |
| High jump | 1.10 m | 0.85 m |
Training Plan — 3 Months Before PET
Running (Most Important)
| Week | Workout | Frequency |
|---|
| 1–2 | Build base: 3–4 km at comfortable pace | 5 days/week |
| 3–4 | Increase to 5 km, include interval runs | 5–6 days/week |
| 5–6 | Speed work: 400m repeats at target pace | 5–6 days/week |
| 7–8 | Peak training: full distance at target time | 6 days/week |
| 9–10 | Maintain + mock tests at full intensity | 5 days/week |
| 11–12 | Taper: reduce volume, maintain intensity | 4 days/week |
For 1600m in 5:30: You need a pace of 3:26/km. Practice 400m laps in 51–52 seconds.
For 5km in 24 min (SSC GD): You need 4:48/km. Practice at 4:30/km to build buffer.
Strength (Pull-ups, Push-ups, Long Jump)
| Exercise | Week 1–4 | Week 5–8 | Week 9–12 |
|---|
| Pull-ups | 3 sets × max reps | 4 sets × max+1 | 5 sets × target reps |
| Push-ups | 3 × 20 | 4 × 30 | 5 × 40 |
| Squats | 3 × 20 | 4 × 30 (weighted) | 5 × 30 (weighted) |
| Long jump practice | 2× per week | 3× per week | 3× per week |
Common Mistakes That Cause PET Failure
Starting training too late. Two weeks of running won't prepare you for a 1600m test. Start at least 3 months before.
Only running, ignoring upper body. Pull-ups require months of progressive training. If you can do 0 pull-ups today, you need 8–12 weeks minimum to reach 10.
Not practicing at test conditions. Run on the same surface (ground/track, not treadmill), at the same time of day, wearing the same shoes you'll use on test day.
Ignoring nutrition. Hydration and carb-loading matter. Don't skip meals the day before PET, and don't eat a heavy meal 2 hours before the test.
Not timing your runs. "I feel like I can do it" is not preparation. Time every practice run. Your body's perception of pace is unreliable.
What if I'm 1–2 cm short on height?
Height is non-negotiable — there's no relaxation beyond category-based relaxation. Some candidates try stretching exercises and hanging, which may add 0.5–1 cm temporarily, but results vary. If you're significantly short, focus on jobs without height requirements (SSC CGL, banking, UPSC civil services).
Can I retry PET if I fail?
In most recruitments, PET is a one-time test with no re-attempt. In Army rallies, if you fail a physical event, you're immediately eliminated from that rally. You can appear in subsequent recruitment cycles, but not retry in the same cycle.
Do women have lower physical standards?
Yes — running distances, times, height, and strength requirements are adjusted for women in all uniformed services. This is standard practice globally. The standards are still demanding — they just account for physiological differences.
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