Overview: PST vs PET

PST (Physical Standard Test) checks measurable attributes like height, chest (for males) and weight. PET (Physical Endurance Test) checks performance — sprints, runs, long jump, high jump and shot put. PET is qualifying in nature; you must meet each requirement to qualify. This section lists the standards for 2025 and explains category-wise relaxations and medical checks.

Why PET/PST matter?

• PET/PST determine physical suitability for policing duties.
• Failing PET/PST results in disqualification irrespective of Paper-1 score.
• Training, technique and consistent practice reduce the risk of failing on test day.

Physical Standard Test (PST) Requirements 2025

Height Requirements

Chest Requirements (Males only)

Note: Chest expansion of minimum 5 cm is mandatory for male candidates.

Weight & BMI

Weight is checked to ensure it is proportionate to height and age. Candidates not within a healthy BMI range may be medically unfit. Maintain balanced diet and regular exercise plan.

Physical Endurance Test (PET) Standards

Male PET Standards

Female PET Standards

Each event is qualifying. Failing even one event may lead to disqualification. Practice with proper technique and footwear to avoid slips and injuries during the test.

Medical Standards & Disqualifications

Clear medical fitness is mandatory. Below are important medical criteria

• Vision: Distant vision 6/6 in one eye and 6/9 in other eye (best corrected). Colour blindness is not permitted.
• Musculoskeletal: No knock knees, no flat foot, no varicose veins.
• General Health: No chronic diseases like uncontrolled asthma, epilepsy, heart disease or severe allergies that affect fitness.
• Tattoos: Tattoos on visible areas may lead to rejection as per government rules. Religious tattoos in private areas may be allowed; follow official instructions.

Category-wise Relaxations & Special Cases

Relaxations are provided to certain categories as per government norms. Common relaxations include:

• ST candidates: Relaxed height and chest standards.
• Hill area candidates: Slightly relaxed height requirements for specific communities (Gorkha, Kumaoni, Dogra).
• Ex-Servicemen: May get certain relaxations or exemptions in PET/PST (check official notification).

Training Plan: 12-week PET Preparation

Follow this structured 12-week plan to systematically build endurance, speed and technique.

Weeks 1–4 (Base Building)

• 3–4 days of steady runs: 20–30 minutes at comfortable pace.
• 2 days of strength training (bodyweight squats, lunges, planks).
• Practice long jump approach drills twice a week.

Weeks 5–8 (Speed & Power)

• Introduce interval training for speed — 4×200m sprints with rest.
• Plyometric drills for jump power — box jumps, bounding.
• Start practising 100m sprint efforts once a week.

Weeks 9–12 (Event Simulation)

• Full simulation of PET: timed 100m & 1.6km runs, long jump and high jump practice under test conditions.
• Fine-tune technique for shot put — rotational or glide method depending on coach guidance.
• Active recovery, mobility work and tapering a week before test day.

Consistency is key — even 30–45 minutes daily with focused drills will improve results significantly over 12 weeks.

Common Test Day Mistakes & How to Avoid Them

• Wrong footwear — use good grip running spikes or track shoes depending on surface.
• Poor warm-up — dynamic warm-up reduces injury risk and improves performance.
• Skipping nutrition/hydration — light carbohydrate-rich meal 2–3 hours before test.
• Overtraining before test — taper volume in final 7 days.
• Nervousness — practice under simulated pressure to build confidence.

Diet & Recovery Plan for PET Candidates

Good nutrition improves performance and recovery. Follow these basic guidelines:

• Include lean protein (eggs, chicken, pulses) for muscle recovery.
• Complex carbs (oats, brown rice, potatoes) for sustained energy.
• Healthy fats (nuts, seeds, ghee) in moderation.
• Hydration — sip water throughout the day; use electrolyte drinks for long training sessions.
• Sleep 7–8 hours for optimal recovery and hormonal balance.

Checklist: What to Carry on PET/PST Day

• Admit card and original identity documents
• Light running shoes and spare socks
• Water bottle, towels, light snack
• Medical certificates (if applicable)
• Warm clothing for waiting periods

FAQs — SSC CPO Physical Test Details & Requirements (Male & Female)

Q1: When is the PET/PST conducted?

A1: PET/PST is conducted after Paper-1 results are declared and candidates are shortlisted as per merit and category-wise vacancies.

Q2: Is PET qualifying in nature?

A2: Yes, PET is qualifying. Candidates must meet qualifying standards for all events to be eligible for further rounds.

Q3: Can female candidates wear sports hijab during PET?

A3: Religious wear policies are decided by the exam authority. Bring prior permission or check official notification for allowed attire.

Q4: Are there medical fitness tests after PET?

A4: Yes, medical examination follows PET/PST for those who qualify. It assesses vision, major organ health, musculoskeletal and general fitness.

Q5: Do ex-servicemen get exemption from PET?

A5: Ex-servicemen may be exempted from PET/PST in certain cases. Always refer to the official recruitment notice for exact details.

Q6: Can spectacles-wearing candidates qualify?

A6: Vision standards are strict. Best-corrected vision norms apply; candidates with uncorrectable poor vision may be disqualified.

Q7: Is there any negative marking in PET?

A7: PET is not graded; it is qualifying. There is no negative marking — you either qualify or not for each event.

Q8: How many attempts are allowed for long jump/high jump?

A8: Generally, 3 attempts are allowed for jumps; the best attempt is considered.

Q9: What if I fail one event by a small margin?

A9: Even a small miss can lead to disqualification. Improve consistency through repeated mock tests and maintain nerves on test day.

Q10: Are there relaxations in chest expansion for certain classes?

A10: Chest expansion relaxations are category-specific (e.g., ST). Check official notification for exact figures.

Q11: How should I practice shot put?

A11: Learn proper technique (glide or spin) under a coach. Strength training for shoulders and core is essential.

Q12: Can I change footwear during event breaks?

A12: Follow instructions given at the test venue. Generally changing footwear between events is allowed if time permits.

Q13: Does altitude affect PET timings?

A13: Training and testing at different altitudes can affect performance. Prepare at similar conditions if possible or allow acclimatisation time.

Q14: Is the 100m sprint mandatory for women?

A14: Women have 100m sprint standards as per PET for some posts; however the common female event is 800m run. Always check official notification for post-specific requirements.

Q15: Can I appeal a medical disqualification?

A15: Medical boards decisions are binding in most cases; however, there is a provision to request review or re-examination if you have substantial proof. Follow the official appeal process.

Q16: What warm-up routine is recommended?

A16: 10–15 minutes of dynamic warm-up including light jogging, leg swings, hip openers, arm circles and mobility drills.

Q17: How important is mental preparation?

A17: Extremely important. Practice under pressure, visualisation techniques and breathing exercises help reduce test-day anxiety.

Q18: Are mock PETs useful?

A18: Yes. Mock PETs replicate test-day pressure and reveal weaknesses you can fix before actual test day.

Q19: What is the role of a coach?

A19: A qualified coach corrects technical faults, prescribes progressive training and helps avoid injuries.

Q20: Where can I get official updates for PET/PST rules?

A20: Official updates are posted on the SSC website and recruitment notification PDFs. Also join our Telegram channel for timely alerts.

Download & Resources

Use the links below to download the official syllabus and practice resources.

Download SSC CPO Syllabus 2025 PDF

• Join our Telegram channel
• Join our WhatsApp group
• Visit Official Website

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