The SSC GD Physical Test 2025 is a very important stage in the selection process for GD Constables. It has two parts: the Physical Standard Test (PST) and the Physical Efficiency Test (PET). After clearing the Computer-Based Test (CBT), candidates must pass these physical tests to qualify for the next steps, which are the Medical Examination and Document Verification. In this blog, we will explain how to prepare for the SSC GD Physical Test and share some useful tips and tricks for both male and female candidates.
SSC GD Physical Test Details
Candidates must be physically fit to qualify for the SSC GD Physical Test 2025. Regular exercise, proper nutrition, and practice will improve performance. A well-planned preparation strategy will help in clearing the PST and PET smoothly.
The SSC GD Constable physical test is divided into two stages:
- Physical Standard Test (PST): Measures height, weight, and chest size (for male candidates).
- Physical Efficiency Test (PET): Assesses running ability based on specific time limits.
SSC GD Physical Efficiency Test (PET) Details
Below are the details of SSC GD Physical Efficiency Test (PET):
| Category | Running Distance | Time Limit |
|---|---|---|
| Male Candidates (Except Ladakh) | 5 km | 24 minutes |
| Female Candidates (Except Ladakh) | 1.6 km | 8.5 minutes |
| Male Candidates (Ladakh Region) | 1.6 km | 7 minutes |
| Female Candidates (Ladakh Region) | 800 meters | 5 minutes |
SSC GD Physical Standard Test (PST) Details
The details of the SSC GD Physical Standard criteria required by the candidates are as follows:
SSC GD Male Constable Chest Measurement for Males
The chest requirement is only for male candidates, while female candidates are exempted from this test.
| Categories | Chest Measurements |
| General, SC & OBC | 80 cm/5 cm |
| Scheduled Tribes | 76 cm/5 cm |
| Schedule Tribe candidates hailing from the North-Eastern States of Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim & Tripura and Naxal/Left Wing Extremism affected districts | 77 cm/5 cm |
| Candidates hailing from the North-Eastern States of Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim and Tripura | 77 cm/5 cm |
| Candidates falling in categories of Garhwalis, Kumaonis, Dogras, Marathas, and candidates belonging to the States of Assam, Himachal Pradesh, and Jammu & Kashmir | 78 cm/5 cm |
SSC GD Male Constable Height and Weight
Male candidates must meet the prescribed height and weight standards based on their region and age group. The minimum height ranges from 162.5 cm to 170 cm with corresponding weight varying by age from 47 kg to 70.5 kg.
| Height & Category | Weight by Age Group |
| 170 cm (General candidates) | Age 18-22: 52-64 kg Age 23-27: 54-66 kg Age 28-32: 56-68 kg Age 33: 57.5-70.5 kg |
| 165 cm (Garhwalis, Kumaonis, Dogras, Marathas, and candidates from Assam, Himachal Pradesh, Jammu & Kashmir, and Ladakh) | Age 18-22: 49.5-60.5 kg Age 23-27: 51.5-62.5 kg Age 28-32: 53-65 kg Age 33: 54.5-66.5 kg |
| 162.5 cm (Candidates from North-Eastern States of Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim, and Tripura) | Age 18-22: 47-58 kg Age 23-27: 49-60 kg Age 28-32: 50.5-61.5 kg Age 33: 52-63 kg |
SSC GD Female Constable Height and Weight
Female candidates must fulfill height and weight criteria based on category and age. Height requirements range from 152.5 cm to 157 cm, and weight varies from 38 kg to 54.5 kg depending on age.
| Height & Category | Weight by Age Group |
| 157 cm (General candidates) | Age 18-22: 40.5-49.5 kg Age 23-27: 42-51 kg Age 28-32: 43-53 kg Age 33: 44.5-54.5 kg |
| 155 cm (Garhwalis, Kumaonis, Dogras, Marathas, and candidates from Assam, Himachal Pradesh, Jammu & Kashmir, and Ladakh) | Age 18-22: 38.5-47.5 kg Age 23-27: 40-49 kg Age 28-32: 41.5-50.5 kg Age 33: 43-52.5 kg |
| 152.5 cm (Candidates from North-Eastern States of Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim, and Tripura) | Age 18-22: 38-46 kg Age 23-27: 39-48 kg Age 28-32: 41-50 kg Age 33: 42-51 kg |
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SSC GD Physical Result Date 2025
The SSC GD Physical Test Date 2025 was from August 20th to September 11th, 2025.
The official result date for the SSC GD Constable 2025 Physical Efficiency Test (PET) and Physical Standard Test (PST) has not been announced yet. Candidates who qualified for the SSC GD written exam appeared for the physical test, as conducted by the CAPFs.
Check out SSC GD Physical Test Result Date here.
How to prepare for the SSC GD Physical Standard Test 2025?
The SSC GD Physical Test is a necessary stage for candidates applying as General Duty (GD) Constables. To move forward to Medical Examination and Document Verification, candidates must meet the required physical standards and pass the Physical Efficiency Test (PET). Following simple steps like regular exercise, a balanced diet, and routine medical checkups can improve fitness and increase the chances of clearing the SSC GD Physical Test successfully which are mentioned below:
| Preparation Step | Details |
| 1. Check Your Height and Weight | Ensure height and weight meet SSC standards. Maintain a healthy BMI and adjust the weight if necessary. |
| 2. Strengthen Chest for Male Candidates | Do push-ups, chest presses, and resistance band exercises to improve chest expansion. Maintain good posture. |
| 3. Regular Health Checkups | Monitor BMI (Body Mass Index) and visit a doctor for regular fitness assessments. |
Preparation Tips and Tricks for the SSC GD Physical Efficiency Test
A structured training routine, a balanced diet, regular exercise, and proper running gear will help candidates perform well in the physical test. The details provided below are the key tips and strategies to prepare effectively for both male and female candidates.
| Focus Area | Tips & Strategies |
| Improve Stamina and Endurance | Run daily to meet PET standards, increase distance and speed gradually, include interval training (different speeds). |
| Strengthen Muscles and Core | Do bodyweight exercises like squats, lunges, push-ups, sit-ups; use light weights or resistance bands; focus on leg strength. |
| Maintain Proper Body Weight | Eat a balanced diet with proteins, carbs, vitamins; avoid junk food and sugary drinks; stay hydrated. |
| Work on Flexibility and Agility | Stretch before and after workouts; practice yoga or mobility exercises; do sprinting drills to improve agility. |
| Practice Breathing Techniques | Breathe deeply while running, use rhythmic breathing, stay calm, maintain a steady pace. |
| Follow a Daily Exercise Routine | Morning: Jogging, sprinting, strength training; Afternoon: Bodyweight exercises, stretching; Evening: Endurance running, cool-down exercises. |
| Wear Proper Running Shoes and Gear | Use comfortable sports shoes with good grip, lightweight breathable clothes, moisture-wicking socks to avoid blisters. |
Also Check: SSC GD Physical Admit Card 2025
Common mistakes to avoid while preparing for SSC GD Physical Test
Preparing for the SSC GD Physical Test requires discipline, consistency, and the right approach. However, many candidates make mistakes that can affect their performance in the Physical Efficiency Test (PET) and Physical Standard Test (PST). Some of the most common mistakes to avoid while preparing is provided below. Avoiding these mistakes will help candidates stay fit, injury-free, and well-prepared for the test.
- Skipping warm-ups and stretching before running.
- Not following a proper diet, leading to weakness.
- Overtraining, which can cause injuries.
- Ignoring hydration, affecting performance.
- Wearing uncomfortable shoes, causing foot pain.
What comes after SSC GD Physical Test?
After clearing the SSC GD Physical Test, candidates must undergo a Medical Examination to ensure they are fully fit. Next, they attend Document Verification, where original certificates like educational qualifications, age proof, and category certificates are checked. Finally, based on the combined results of the written exam, physical test, and medical fitness, the final merit list is prepared, and selected candidates receive their joining orders and qualify SSC GD Constable Exam, 2025.
SSC GD Medical Date 2025
The SSC GD Medical Examination 2025 is scheduled to begin after the Physical Efficiency and Physical Standard Tests are completed, likely around mid-October. Only candidates who clear the physical tests will be called for this Detailed Medical Examination (DME), which is conducted to ensure they meet the medical standards required for General Duty Constables. The exact dates and guidelines will be announced officially on the SSC website, so candidates should keep checking ssc.gov.in for updates and instructions.
FAQs
The SSC GD Physical Test includes the Physical Standard Test (PST) and Physical Efficiency Test (PET), which assess height, chest measurements (for males), and running ability.
Candidates should practice daily running, interval training, and endurance exercises to gradually improve speed and stamina.
Yes, male candidates have chest measurement requirements, and the running distance and time differ for males and females in the PET.
Exercises like squats, push-ups, lunges, core workouts, and stretching help in building strength, endurance, and flexibility.
A balanced diet with proteins, carbohydrates, and hydration is essential; avoid junk food and eat light before the test.
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