The SSC CPO exam is a gateway for those who want to join the Delhi Police, CAPFs, and other security forces as Sub-Inspectors. While clearing the written exam is important, candidates must also pass the Physical Standard Test (PST) and Physical Endurance Test (PET) to prove their fitness for the job. These tests check height, chest, vision, stamina, and overall strength.
Candidates are shortlisted for PST/PET based on their performance in Paper-I. These tests are mandatory but only qualifying in nature. Ex-Servicemen are exempt from PET, and only those who clear the PST/PET are allowed to appear for Paper-II. The Commission may also set different cut-off marks for Paper-I depending on vacancies and categories.
Eligibility Criteria: Physical Standard Test (PST)
The SSC CPO Physical Standard Test assesses essential physical characteristics of candidates, including height, chest size for males, and weight. To meet these requirements, candidates must fulfill the specific standards for height, chest (for males), and weight as detailed below.
Height Requirements
Candidates are required to meet the minimum height standards set by the SSC CPO for both male and female applicants, as detailed in the table below.
| Category | Height (Male) | Height (Female) |
| General Category | 170 cm | 157 cm |
| Scheduled Tribes | 162.5 cm | 154 cm |
| Candidates belonging to the Hill areas | 165 cm | 155 cm |
Chest Measurement (For Males Only)
It is mandatory for male candidates to have the specified chest measurements. The details are as follows:
| Category | Chest (Unexpanded) | Chest (Expanded) |
| General Category | 80 CM | 85 CM |
| Scheduled Tribes | 77 CM | 82 CM |
| Candidates belonging to the Hill areas | 80 CM | 85 CM |
Weight Requirements
For every candidate, weight must be in proportion to height. In simple terms, candidates should maintain a balanced weight according to their height to qualify for the physical standards.
Physical Efficiency (Endurance) Test (PET)
The PET is conducted after the written exam and checks stamina, strength, and speed. Both male and female candidates have to complete different physical activities within a given time limit.
For Male SSC CPO candidates only
| Event | Standard for Male Candidates |
| 100-meter race | 16 seconds |
| 1.6 km Race | 6.5 minutes |
| Long Jump | 3.65 meters (3 chances) |
| High Jump | 1.2 meters (3 chances) |
| Shot Put(16 lbs) | 4.5 meters (3 chances) |
For female SSC CPO candidates only
| Event | Standard for Female Candidates |
| 100-Meter Race | 18 seconds |
| 800 Meters Race | 4 minutes |
| Long Jump | 2.7 meters (3 chances) |
| High Jump | 0.9 meters (3 chances) |
Candidates who fail in any event are not given a second chance. Hence, practice is the key.
Tips to Prepare for PST/PET
Preparing for the PET requires regular training, just like preparing for an exam.
Running & Stamina:
- Start daily morning jogs for at least 2–3 km.
- Practice sprints to build speed. Interval training (run fast, rest, run again) helps improve endurance.
Strength Training:
- Do push-ups, pull-ups, squats, and planks.
- Male candidates should practice with a shot put to build throwing power.
Flexibility & Agility:
- Stretching before and after exercise prevents injuries.
- Yoga and skipping improve flexibility and balance.
- Practice long jump and high jump techniques regularly.
Diet & Nutrition:
- Eat a protein-rich diet (eggs, dal, milk, chicken, nuts).
- Stay hydrated and avoid junk food.
- Get proper sleep to allow muscles to recover.
Consistency & Mindset:
- Train daily with discipline.
- Set small weekly goals to track progress.
- Stay positive and confident. Remember, many fail due to lack of consistency, not ability.
Things to Keep in Mind
Here are some errors that candidates should watch out for during SSC CPO PET/PST preparation:
- Skipping warm-ups: Running or jumping without warming up can cause muscle injuries.
- Overconfidence: Some candidates ignore practice, thinking they can easily pass, but end up failing.
- Poor pacing: Running too fast at the start may cause early fatigue. Learn to maintain speed.
- Ignoring diet and sleep: Junk food, dehydration, or lack of rest reduces performance.
- Neglecting one event: Practicing only running and ignoring jumps or shot put can lead to disqualification.
Final Checklist Before PST/PET
Following this checklist will help you stay comfortable, focused, and confident on the big day!
- Carry your admit card, valid ID proof, and required documents.
- Wear comfortable sports shoes and light track clothes.
- Have a light meal before the test; avoid heavy or oily food.
- Sleep well the night before to stay fresh and active.
- Keep a water bottle and stay hydrated.
- Most importantly, stay calm, confident, and focused.
Conclusion
The SSC CPO PST/PET might appear challenging, but with proper preparation, it is entirely attainable. Prioritize daily practice, maintain a nutritious diet, and stay consistent with your training. Keep in mind that discipline and self-confidence are essential for success. Once you pass this phase, you will be one step closer to proudly donning the uniform of the Delhi Police or CAPFs.
