How To Prepare For SSC GD Physical Test 2025, Tips And Tricks

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The SSC GD Physical Test 2025 is an important part of the recruitment process for General Duty (GD) Constables. It includes the Physical Standard Test (PST) and the Physical Efficiency Test (PET). Candidates who clear the Computer-Based Test (CBT) must qualify in these physical tests to move forward to the Medical Examination and Document Verification stages. In this blog, we have provided details on how to prepare for the SSC GD Physical Test, along with tips and tricks to prepare for the physical examination for both males and females.

How To Prepare For the SSC GD Physical Test?

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.

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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

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:

1. Height Requirements

Category	Male (cm)	Female (cm)
General, SC & OBC candidates (except the ones listed below)	170	157
Height Relaxations
Minimum height for all candidates from Scheduled Tribes	162.5	150
Scheduled Tribe candidates from North Eastern States (NE States)	157	147.5
Scheduled Tribe candidates from districts affected by Left Wing Extremism	160	147.5
Garhwalis, Kumaonis, Dogras, Marathas, and candidates from Assam, Himachal Pradesh, Jammu & Kashmir, and Ladakh	165	155
Candidates from Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim, and Tripura	162.5	152.5
Candidates from Gorkha Territorial Administration (GTA) covering parts of Darjeeling, Kalimpong, Kurseong, and other areas	157	152.5

2. 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

3. Weight Requirement

The SSC GD weight standard should be proportionate to height and age. According to medical standards the details of the SSC GD Weight Requirement for male and female candidates are as follows:

SSC GD Male Constable Height and Weight

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

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

SSC GD Physical Exam Date 2025

The SSC GD Physical Test Date 2025 is expected to be released in March 2025 by the Central Armed Police Forces (CAPF). As per the usual schedule followed by the Staff Selection Commission (SSC), the SSC GD Constable PET/PST Exam is likely to take place between March and April 2025. Candidates who qualify for the SSC GD written exam will have to appear for the physical test, which will be conducted by the CAPFs.

How to Prepare for the SSC GD Physical Standard Test 2025?

The SSC GD Physical Test is an essential stage in the recruitment process for General Duty (GD) Constables. Candidates must meet the required physical standards and pass the Physical Efficiency Test (PET) to proceed to the next stages, such as Medical Examination and Document Verification.

By following the below-mentioned steps, candidates can improve their physical fitness and increase their chances of clearing the SSC GD Physical Test successfully. Regular training, diet management, and medical checkups will help in maintaining the required standards.

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.

1. Improve Stamina and Endurance

Start running practice daily to meet the PET standards.
Increase distance and speed gradually.
Include interval training (running at different speeds) to improve performance.

2. Strengthen Muscles and Core

Perform bodyweight exercises like squats, lunges, push-ups, and sit-ups.
Engage in strength training (light weights, resistance bands) for better muscle endurance.
Focus on leg strength as it plays a major role in running.

3. Maintain Proper Body Weight

Follow a balanced diet rich in proteins, carbohydrates, and essential vitamins.
Avoid junk food, sugary drinks, and processed foods to maintain healthy weight.
Drink plenty of water to stay hydrated.

4. Work on Flexibility and Agility

Stretch before and after workouts to avoid injuries.
Include yoga or mobility exercises to improve flexibility.
Practice quick movements like sprinting to enhance agility.

5. Practice Breathing Techniques

Breathe deeply while running to increase oxygen intake.
Use rhythmic breathing patterns to avoid early exhaustion.
Stay calm and maintain a steady pace.

6. Follow a Daily Exercise Routine

Time of Day	Activity
Morning	Jogging, sprinting, strength training
Afternoon	Bodyweight exercises, stretching
Evening	Endurance running, cool-down exercises

7. Wear Proper Running Shoes and Gear

Choose comfortable sports shoes with good grip.
Wear lightweight and breathable clothing.
Use 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.

How To Prepare For SSC GD Physical Test – FAQs

Q1. What are the main stages of the SSC GD Physical Test?

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.

Q2. How can I improve my running speed for the PET?

Candidates should practice daily running, interval training, and endurance exercises to gradually improve speed and stamina.

Q3. Is the SSC GD Physical Test different for male and female candidates?

Yes, male candidates have chest measurement requirements, and the running distance and time differ for males and females in the PET.

Q4. What type of exercises should I do to prepare for the physical test?

Exercises like squats, push-ups, lunges, core workouts, and stretching help in building strength, endurance, and flexibility.

Q5. What should I eat before the SSC GD Physical Test?

A balanced diet with proteins, carbohydrates, and hydration is essential; avoid junk food and eat light before the test.

Aditi

Hello, I’m Aditi, the creative mind behind the words at Oliveboard. As a content writer specializing in state-level exams, my mission is to unravel the complexities of exam information, ensuring aspiring candidates find clarity and confidence. Having walked the path of an aspirant myself, I bring a unique perspective to my work, crafting accessible content on Exam Notifications, Admit Cards, and Results.

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