SSC GD Physical Test 2026: PET & PST Height, Running Time, Chest & Tips

SSC GD Constable Exam: Overview

The SSC GD Constable exam is one of the largest government recruitment exams in India. Every year, lacs of candidates apply for the opportunity to join paramilitary forces such as

• Border Security Force (BSF) 
• Central Industrial Security Force (CISF)
• Central Reserve Police Force (CRPF)
• Indo-Tibetan Border Police (ITBP)
• Assam Rifles
• Sashatra Seema Bal (SSB)
• Narcotics Control Bureau
  

If you aspire to work with any of the above-mentioned organizations, you need to clear SSC GD Constable Exam.

Who conducts SSC GD Exam?

As the name suggests, Staff Selection Commission (SSC) conducts SSC GD Constable exam. 

SSC GD 2026 Selection Process:

There are four stages in the SSC GD Constable exam, and you need to clear all of them to get selected for the paramilitary forces.

At Aptitude360, we observe that students preparing for SSC focus a lot on the written exam. However, we believe that students must also be aware of the SSC GD PET and PST so that they are mentally prepared for the physical test as well.

Many candidates clear the written exam but fail during the SSC GC Constable PET PST stage preparation because they underestimate requirements such as running time, height standards, and chest measurements. Therefore, it is important to understand every stage of the SSC GD exam thoroughly.

Have a look at the table below from a recently conducted SSC GD Constable exam. Only about 1 out of every 10 candidates clears the written exam, which itself is a significant achievement. However, more than 50% of candidates fail in the physical tests, i.e., PET and PST.

SSC GD Selection Statistics (Recent Recruitment Trends)

Why Many Candidates Fail the Physical Test?

One of the biggest reasons candidates fail the SSC GD physical test is that they start physical preparation too late. Many aspirants spend months preparing for the written exam but begin running practice only after the written results are declared. Looking at past recruitment data makes this issue clearer.

SSC GD Physical Test Success Rate:



This means that almost half of the candidates who reach the physical stage fail to clear the SSC GD PET PST. This data is not to discourage you but to give a reality check.

What is SSC GD Physical Efficiency Test (PET)?

The Physical Efficiency Test (PET) checks whether you have the stamina required for paramilitary duties. The main component of the PET is long-distance running and this is one of the most important aspects you need to take care. You must complete the run within the specified time limit. If you fail to complete the distance within the allowed time, you are immediately disqualified.

What Is the Running Time for SSC GD 2026 PET (Male & Female)? 

The running requirement differs for male and female candidates. You must build your stamina, and regular running practice is essential to clear this stage.

What is SSC GD Physical Standard Test (PST)?

Once you pass the running test, you will proceed to the next stage i.e. Physical Standard Test. The PST checks whether you meet the required physical measurements for the job. The two main parameters evaluated are:

• Height
• Chest measurement

SSC GD Height Requirements 2026 (Male and Female):

Height is one of the most important eligibility criteria in the physical test.

Standard Height Requirement

Certain candidates from hilly regions and tribal areas receive relaxation in height standards. Meeting the SSC GD height requirement is mandatory to qualify for the PST stage.

SSC GD Chest Measurement for Male Candidates:

Chest measurement applies only to male candidates.

During the PST, candidates must demonstrate chest expansion. If the expansion requirement is not met, the candidate may be disqualified. Female candidates are not required to undergo chest measurement.

SSC GD PET PST Preparation Strategy:

To clear the SSC GD PET PST, you should start physical preparation while preparing for the written exam itself. Starting early and following a simple running routine are key to success. Begin with short distances, gradually increase your running distance every week, and practice completing the required distance within the official time limit. The following three aspects are important to qualify for the PET and

1. Start Running Practice Early

You should begin with your running practice at least 2–3 months before the PET. Gradually increasing distance helps build stamina.

2. Maintain a Healthy Diet

Physical fitness requires proper nutrition. During your preparation, you should avoid junk food and include the following items in your diet.

• Protein-rich foods
• Fruits and vegetables
• Adequate water intake

3. Improve Running Technique

Running too fast at the beginning often leads to fatigue. Instead, maintain a steady pace and increase speed gradually. This approach helps you complete the running distance within the required time.

Common Mistakes to Avoid During SSC GD PET PST:

Many candidates fail the physical test due to avoidable mistakes. You should avoid these mistakes to increase your success

Final Preparation Tips for SSC GD PET & PST – Aptitude360

The SSC GD physical test (PET & PST) is one of the most important stages of the recruitment process. You must meet the required running standards, height requirements, and chest measurements to qualify.

• Male candidates - 5 km running within 24 minutes, while
• Female candidates - 1.6 km within 8.5 minutes.

Maintain healthy food, avoid junk food, take proper rest, mediate, and continue with your running practice. Have faith in GOD. Everything will turn out to be good.

About the Author:

Amit Jaiswal Sir is the co-founder of Aptitude360. He has been teaching Quant, Logical Reasoning and English for competitive exams since 2011. Thousands of his students have successfully cracked their exams. You can watch some of his youtube lessons to understand how he teaches.