Physical Fitness Preparation for Defence and Police Exams: Running, Push-ups, and Medical Standards
Complete physical fitness guide for defence and police exams covering running training plans, push-up and sit-up progression, medical standards, common rejection reasons, diet, and injury prevention.
Physical fitness tests eliminate more candidates from defence and police recruitment than written exams do. Every year, thousands of candidates who cleared the written test get rejected in the Physical Efficiency Test (PET) or medical examination — simply because they started physical preparation too late or didn't train correctly.
Whether you're targeting SSC GD Constable, NDA, CDS, CAPF, state police, or paramilitary forces, this guide covers the exact physical standards, training plans, and medical requirements you need to know.
Physical Test Requirements by Exam
Here are the standard PET requirements for major defence and police exams:
SSC GD Constable (BSF, CRPF, CISF, ITBP, SSB, NIA)
| Test | Male | Female |
|---|---|---|
| 1.6 km Run | 5 minutes 45 seconds | 7 minutes 0 seconds |
| Height | 170 cm (general) | 157 cm (general) |
| Chest | 80 cm (unexpanded), 85 cm (expanded) | — |
NDA / CDS Physical Standards
| Parameter | NDA | CDS (IMA) |
|---|---|---|
| Height (Male) | 157 cm (Army), 157 cm (Navy), 162.5 cm (Air Force) | 157.5 cm |
| Weight | Proportional to height | Proportional to height |
| Vision (Army) | 6/6 better eye, 6/9 worse eye without glasses | 6/6 better eye, 6/9 worse eye |
| Vision (Air Force - Pilot) | 6/6 in each eye without glasses | N/A |
CAPF (AC) — Assistant Commandant
| Test | Male | Female |
|---|---|---|
| 100m Sprint | 16 seconds | 18 seconds |
| 800m Run | 3 minutes 45 seconds | 4 minutes 45 seconds |
| Long Jump | 3.5 meters | 2.5 meters |
| Shot Put | 4.5 meters (7.26 kg) | 3.5 meters (4 kg) |
State Police Constable (Typical — varies by state)
| Test | Male | Female |
|---|---|---|
| 1.6 km / 5 km Run | 6:30 (1.6 km) or 25:00 (5 km) | 8:00 (1.6 km) or 30:00 (5 km) |
| Height | 168 cm (general) | 155 cm (general) |
| Chest | 79 cm (unexpanded), 84 cm (expanded) | — |
| Long Jump | 3.5 meters | 2.5 meters |
| High Jump | 1.2 meters | 0.9 meters |
12-Week Running Training Plan
The 1600m (1.6 km) run is the most common PET event. Here's a progressive plan to bring your time under 5:45 (SSC GD standard for men):
Weeks 1–4: Building the Base
If you're currently unable to run 1.6 km without stopping, this is where you start.
- Week 1: Walk 2 km daily. Run 400m at comfortable pace, walk 400m. Repeat 3 times. (Total: 2.4 km mixed)
- Week 2: Run 800m without stopping, walk 400m, run 800m. Rest day after 2 consecutive days.
- Week 3: Run 1.2 km without stopping, walk 200m, run 800m. Introduce light stretching post-run.
- Week 4: Run 1.6 km without stopping. Time yourself. This is your baseline. Target: complete it in any time.
Weeks 5–8: Building Speed
- Monday/Wednesday/Friday: Interval training — Run 400m fast (aim for 1:45), walk 200m, repeat 4 times
- Tuesday/Thursday: Easy 3 km jog at conversational pace (you should be able to talk while running)
- Saturday: Time trial — run 1.6 km and record your time
- Sunday: Complete rest
Weeks 9–12: Race Pace Training
- Monday: 6x400m intervals at target pace (1:25 per 400m for 5:45 total). Rest 90 seconds between intervals.
- Tuesday: Easy 2 km jog + stretching
- Wednesday: 3x800m at target pace (2:50 per 800m). Rest 2 minutes between sets.
- Thursday: Rest or light walk
- Friday: 2x1.6 km time trials with 10-minute rest between. Aim for target time.
- Saturday: Easy 3 km jog
- Sunday: Complete rest
- Run on a track or measured path, not a treadmill — treadmill running doesn't build the same stamina
- Wear proper running shoes with adequate cushioning — cheap shoes cause shin splints
- Hydrate well 2 hours before running, not immediately before
- Morning training (5–6 AM) is best — temperatures are lower and the air is cleaner
Push-up and Sit-up Progressive Plan
Many PET events include push-ups and sit-ups with minimum counts. Here's a 6-week progressive plan:
Push-ups (Target: 30+ in one minute)
| Week | Daily Practice |
|---|---|
| Week 1 | 3 sets of 8 push-ups with 60-second rest |
| Week 2 | 3 sets of 12 push-ups with 60-second rest |
| Week 3 | 4 sets of 12 push-ups with 45-second rest |
| Week 4 | 4 sets of 15 push-ups with 45-second rest |
| Week 5 | 3 sets of 20 push-ups with 30-second rest |
| Week 6 | Max reps in 60 seconds — test day simulation daily |
Sit-ups (Target: 30+ in one minute)
Follow the same weekly progression as push-ups. Key form points:
- Hands behind the head (not pulling the neck)
- Someone holds your feet or hook them under a heavy object
- Full crunch — elbows touch knees, back touches the ground each rep
- Breathe out while coming up, breathe in while going down
Long Jump and High Jump Tips
Long Jump (Target: 3.5 meters for men)
- Run-up: 12–15 steps at controlled acceleration — don't sprint wildly
- Take-off: Plant your dominant foot firmly on the board. Drive your knee upward.
- In the air: Bring both knees toward your chest (tuck position)
- Landing: Extend legs forward, lean forward on landing to avoid falling back
High Jump (Target: 1.2 meters for men)
Most PET high jumps use the scissors technique (not Fosbury Flop):
- Approach from a 30-degree angle
- Lead with your dominant leg, swing it over the bar
- Follow with the trailing leg immediately
- Practice with the bar at a comfortable height and increase by 5 cm each week
Medical Standards and Common Rejection Reasons
The medical examination is often the final hurdle, and it's strictly pass/fail. Here are the standards and common rejection causes:
Vision Standards
| Entry | Requirement |
|---|---|
| Army (non-technical) | 6/6 distant, 6/9 near (better eye) without glasses |
| Air Force (Pilot) | 6/6 in each eye without correction |
| Air Force (Ground Duty) | 6/9 correctable to 6/6 |
| Navy | 6/6 without glasses (most entries) |
| Police (general) | 6/6 and 6/9 without glasses (varies by state) |
| SSC GD | 6/6 and 6/9 without glasses |
Common Medical Rejection Reasons
- Flat feet (Pes Planus): The most common rejection. Check by doing the wet footprint test — if your entire sole prints, you likely have flat feet. Arch-strengthening exercises can help mild cases.
- Color blindness: Tested using Ishihara plates. Required for most defence entries. No treatment available — if you're color blind, check which entries accept it.
- Knock knees (Genu Valgum): When standing with knees together, ankles should also touch. Gap of more than 5 cm is usually rejected.
- Varicose veins: Visible enlarged veins on legs. Mild cases may pass; moderate to severe are rejected.
- Underweight/Overweight: BMI must be within acceptable range (typically 18.5–25). Start weight management early.
- Dental issues: Minimum 14 dental points required. Missing teeth or severe cavities can cause rejection. Get dental work done well in advance.
- Hearing deficiency: Tested with audiometry. Any hearing loss beyond the threshold is disqualifying.
Diet for Physical Preparation
Your training is only as good as your recovery, and recovery depends on nutrition.
Daily diet framework for PET preparation:| Meal | What to Eat |
|---|---|
| Breakfast (6–7 AM) | 4 eggs (2 whole + 2 whites) + 2 rotis + banana |
| Mid-morning (10 AM) | Handful of dry fruits + a glass of milk |
| Lunch (1 PM) | Rice/roti + dal + green vegetables + curd |
| Pre-workout (4 PM) | Banana + 2 spoons of peanut butter or a handful of chana |
| Post-workout (6 PM) | Protein shake or 2 boiled eggs + a fruit |
| Dinner (8 PM) | 2 rotis + chicken/paneer/dal + salad |
- Protein: 1.2–1.5g per kg of body weight daily for muscle recovery
- Carbohydrates: Don't cut carbs — you need them for running energy
- Hydration: 3–4 liters of water daily, more during summer training
- Avoid: Fried food, sugary drinks, processed snacks — they slow recovery and add unnecessary weight
Injury Prevention
The most common training injuries for PET aspirants:
- Shin splints: Caused by running on hard surfaces or in bad shoes. Solution: run on softer surfaces, invest in proper running shoes, do calf stretches daily.
- Knee pain (Runner's knee): Often from increasing distance too quickly. Follow the 10% rule — never increase weekly running distance by more than 10%.
- Lower back pain from sit-ups: Usually bad form. Keep your core engaged, don't pull your neck with your hands.
- Shoulder strain from push-ups: Happens when elbows flare out too wide. Keep elbows at 45 degrees to your body.
- Always warm up for 5–10 minutes before any exercise (light jog + dynamic stretches)
- Always cool down with static stretches after exercise
- Take at least 1 complete rest day per week
- If something hurts beyond normal muscle soreness, stop and rest — pushing through injury makes it worse
FAQ
How many months before the PET should I start physical preparation?
Minimum 3 months for candidates with a basic fitness level. If you're starting from zero physical activity, give yourself 5–6 months. The 12-week running plan above assumes you can at least walk 2 km comfortably. If you can't, add 2–3 weeks of walking before starting the plan.
I have flat feet — is there any way to pass the medical?
Mild flat feet (Grade 1) sometimes pass if the examining doctor finds no functional limitation. Severe flat feet (Grade 3) are almost always rejected. Arch-strengthening exercises (towel scrunches, heel raises, barefoot walking on sand) can improve mild cases over 6–12 months. Consult an orthopedic specialist for an honest assessment before investing years in preparation.
Can I improve my 1.6 km running time from 8 minutes to 5:45 in 3 months?
Yes, this is achievable for most healthy males aged 18–25 with consistent training. The key is progressive interval training — not just running 1.6 km repeatedly. Follow the 12-week plan above. Most candidates see dramatic improvement in weeks 5–8 when speed training kicks in. Consistency is non-negotiable — missing training days extends your timeline significantly.
Should I train for all physical events simultaneously or focus on running first?
Start running training first (it takes the longest to improve) and add push-ups/sit-ups from Week 3. Long jump and high jump practice can start from Week 5. Running builds cardiovascular fitness that helps all other events. But don't neglect upper body training entirely — weak push-up performance is a common elimination reason.
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