Are you preparing for the Pakistan Police physical test? At Police Jobs PK, we guide candidates to ace their fitness exams. Whether it’s the running police test, endurance, or strength training, the right exercises for police can make all the difference.
In this guide, we’ll share the 5 Best Physical Exercises to help you pass the Pakistan police physical test with confidence. From police running test tips to strength-building workouts, these exercises and police training routines will prepare you for the police force’s demands.
Ready to train like an officer? Let’s dive in!
5 Best Physical Exercises You Need to Do:
When it comes to the best physical exercises for joining the Pakistan police, there are a few key movements that you need to follow. Here are the five best physical exercises that can help you join Pakistan’s police force:
1. Running
- Why? Enhances stamina for the police running test.
- How? Run 3-5 km daily, focusing on speed and endurance.
2. Sit-ups
- Why? Strengthens core muscles for agility.
- How? Do 3 sets of 20-30 reps daily.
3. Push-ups
- Why? Builds upper body strength.
- How? Start with 3 sets of 15 reps, increasing gradually.
4. Pull-ups
- Why? Improves grip and shoulder strength.
- How? Aim for 3 sets of 5-10 reps.
5. Jumping Jacks
- Why? Boosts cardiovascular health.
- How? Do 50-100 reps daily.
Read More: Become a Police Officer in Pakistan
Police Running Test Tips
The running police test is a crucial part of the selection process. Candidates must complete a 1.6 km run within a set time (usually 7-8 minutes). Here’s how to improve:
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Start with interval training—alternate between sprinting and jogging.
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Build Endurance—Run 3-4 times weekly, gradually increasing distance.
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Wear Proper Shoes—Avoid injuries with supportive footwear.
Pakistan Police Departments List
The most important police departments in Pakistan are as follows:
| Department | Province |
|---|---|
| Islamabad Capital Police | Islamabad Capital Territory |
| Punjab Police | Punjab |
| Sindh Police | Sindh |
| Khyber Pakhtunkhwa Police | Khyber Pakhtunkhwa |
| Balochistan Police | Balochistan |
How to Join the Pakistani Police Force?
- Meet Eligibility Criteria (Age, Education, Fitness).
- Apply online via official portals (Sindh Police, Punjab Police) or PTS, NTS, SPSC, or FPSC.
- Pass Written & Physical Tests.
- Complete Training.
How to Train for the Police Fitness Test?
- Follow a police academy workout plan.
- Mix cardio, strength, and endurance training.
- Stay consistent with physical practice for police.
What Are the Best Back Exercises for Police Officers?
- Deadlifts—Strengthens the lower back.
- Lat Pulldowns—Enhance upper back muscles.
- Rows—Improves posture and endurance.
Last Note
To join the Pakistan police, you need to be in excellent physical shape and able to perform exercises like running, sit-ups, and push-ups with ease.
Here are five of the best physical exercises to help you get there:
- Running
- Sit-ups
- Push-ups
- Pull-ups
- Jumping jacks
Also Read: Punjab Police Ranks and Salary in Pakistan
FAQs
Q1. What are the female police officers physical requirements?
Women must complete a slightly modified running test (e.g., 1.2 km in 8-9 mins) along with push-ups and sit-ups.
Q2. How long should I train before the test?
At least 3-6 months of consistent exercise and police training.
Q3. Can I join without fitness training?
No, the police force requires passing the Pakistan police physical test.
Q4. How do I join the Pakistani police force?
To join the Pakistani police force, you must meet certain eligibility requirements, such as being a citizen of Pakistan and having a minimum education level of matric or intermediate (for officer rank).
Preparing for the Pakistan Police fitness test? At Police Jobs PK, we provide expert guidance to help you succeed. Follow these best exercises for police officers, stay disciplined, and join the force with confidence!
