The Staff Selection Commission General Duty (SSC GD) Constable Physical Efficiency Test (PET) is a pivotal stage in the recruitment process for candidates aspiring to serve in India’s paramilitary and armed forces. As one of the most competitive and physically demanding phases of the SSC GD selection process, the PET is designed to assess a candidate’s strength, stamina, and physical readiness to take on the challenges of a constable’s role.
With the 2025 recruitment drive gaining momentum, it’s crucial for candidates to be well-versed with the PET structure, official guidelines, physical standards, and effective preparation strategies. Whether you’re a first-time applicant or a repeat aspirant aiming for a better performance, this detailed guide will help you navigate the SSC GD Constable PET 2025 with clarity and confidence.
Table of Contents
- Key Highlights
- What is the SSC GD Constable PET?
- PET 2025 Eligibility Criteria
- Detailed PET Requirements for Male and Female Candidates
- Training and Preparation Tips
- Start Early
- Design a Structured Fitness Plan
- Improve Endurance
- Focus on Jumping Techniques
- Prioritize Rest and Recovery
- Follow a Nutritional Diet Plan
- Guidelines to Follow on the Day of PET
- Common Pitfalls to Avoid
- Bonus Tips for Success
- Final Thoughts
Key Highlights: SSC GD Constable PET 2025
| Key Information | Details |
|---|---|
| Recruitment Body | Staff Selection Commission (SSC) |
| Position Title | General Duty (GD) Constable |
| Selection Stage | Physical Efficiency Test (PET) |
| Stages in PET | Running (Race), Long Jump, High Jump |
| Eligibility | Age: 18–23 years; Education: 10th Pass |
| PET Schedule | Expected Early 2025 |
| Application Website | ssc.nic.in |
| Work Profiles Post-Recruitment | BSF, CISF, CRPF, ITBP, SSB, Assam Rifles, NIA, and SSF |
What is the SSC GD Constable Physical Efficiency Test (PET)?
The PET is the second stage of the SSC GD Constable recruitment process, following the Computer-Based Test (CBT). While the CBT evaluates a candidate’s general knowledge and cognitive ability, the PET measures physical fitness—a crucial requirement for those who will serve in operational, field, and law enforcement roles.
This test involves a timed race, long jump, and high jump, with slightly different benchmarks for male and female candidates. The primary aim is to ensure that the candidate can handle the strenuous duties of patrolling, combat, rescue operations, and border security.
Eligibility Criteria for PET 2025
Before preparing for the PET, candidates must ensure they meet the SSC’s eligibility requirements:
Age Criteria
- Minimum Age: 18 years
- Maximum Age: 23 years (as of the cutoff date specified in the official notification)
- Relaxation:
- OBC: +3 years
- SC/ST: +5 years
- Ex-Servicemen and other categories: As per government norms
Educational Qualification
- Must have passed Class 10th (Matriculation) from a recognized board.
Physical Standards (Preliminary)
To qualify for PET, candidates must meet the Physical Standard Test (PST) measurements:
- Height:
- Male (General): 170 cm
- Female (General): 157 cm
- Relaxations apply for specific regions and categories
- Chest (Male only):
- Unexpanded: 80 cm
- Minimum expansion: 5 cm
- Weight: Proportionate to height and age as per medical standards
Detailed PET Requirements (As per 2025 Notification)
For Male Candidates
| Test Component | Standard |
|---|---|
| Race | 5 km in 24 minutes |
| Long Jump | Minimum 14 feet |
| High Jump | Minimum 3.5 feet |
For Female Candidates
| Test Component | Standard |
|---|---|
| Race | 1.6 km in 8.5 minutes |
| Long Jump | Minimum 10 feet |
| High Jump | Minimum 3 feet |
These tasks are designed to evaluate endurance, lower body strength, and overall physical coordination, which are critical for a GD Constable’s field duties.
Preparation Tips for SSC GD Constable PET 2025
1. 
Start Early
Give yourself at least 3–4 months of focused physical training before the PET. Physical conditioning is a gradual process; last-minute cramming won’t work for a fitness test.
2. 
Design a Structured Fitness Plan
Create a daily workout plan that includes cardio, strength training, and flexibility exercises. Example weekly split:
- Monday/Thursday: Long-distance running (2–4 km), cool-down jog, stretching
- Tuesday/Friday: Jumping drills, leg workouts (squats, lunges), core strengthening
- Wednesday: Sprints, ladder drills, agility training
- Saturday: Full PET simulation
- Sunday: Rest and recovery
3. Improve Endurance Gradually
For the race component, progressive overload is key. Start with 1–2 km runs and gradually increase your distance and speed. Focus on breathing techniques, posture, and stride efficiency.
4. 
Focus on Jumping Techniques
Jumping well isn’t just about power—it’s also about technique.
- For long jump, practice taking off from a single foot and landing with proper cushioning.
- For high jump, work on your vertical leap with box jumps, squat jumps, and hurdle drills.
5. 
Prioritize Rest and Recovery
Overtraining can lead to injuries. Ensure:
- At least one rest day per week
- 7–8 hours of sleep every night
- Include dynamic stretching before workouts and static stretching after workouts
6. 
Follow a Nutritional Diet Plan
Your diet directly impacts your performance.
- Carbohydrates: For energy (rice, oats, bananas)
- Proteins: For muscle repair (eggs, chicken, lentils)
- Fats: Healthy fats for joint health (nuts, seeds)
- Hydration: Minimum 3–4 liters of water daily
Avoid junk food, sugary drinks, and excessive caffeine.
Important Guidelines for PET Day
Here’s how to prepare for the actual PET day to ensure smooth participation:
What to Bring
- Admit Card
- Valid ID Proof (Aadhaar, PAN, etc.)
- 2–3 Passport-Sized Photos
- Medical Fitness Certificate (if required)
Dress Appropriately
- Wear lightweight, breathable clothing
- Well-fitted sports shoes with good grip
- Avoid new shoes on test day—break them in during training
Hydration and Warm-up
- Drink water 30–45 minutes before the test, not immediately before
- Arrive early and perform light jogging and stretching to warm up
Common Mistakes to Avoid
Even well-prepared candidates sometimes falter due to small errors. Here’s what not to do:
- Skipping Warm-Up: Leading cause of pulled muscles or cramps
- Going All Out on Day One: Gradual progress ensures long-term gains
- Neglecting Hydration: Can result in dizziness, cramps
- Improper Footwear: Can affect running performance or cause blisters
- Ignoring Examiner Instructions: Could lead to disqualification
Bonus Tips for Success
- Track Progress: Maintain a training journal or use fitness apps
- Mock PET Tests: Recreate full PET trials weekly to improve time and confidence
- Join a Coaching Institute or Group: Training with peers can boost morale
- Consult a Physiotherapist: If recovering from past injuries
- Mental Focus: Visualize your success and stay positive
Final Thoughts on SSC GD Constable PET 2025
The SSC GD Constable PET is not merely a test of physical ability—it is a gateway to serving the nation in uniform. It demands discipline, preparation, and mental strength, just as much as physical fitness. With India facing dynamic security challenges, the role of GD Constables is more vital than ever.
If you aim to serve in forces like BSF, CRPF, ITBP, or Assam Rifles, clearing the PET is your next big step. Follow the preparation blueprint outlined in this guide, stay committed, and give it your all on test day.
Remember: The pain of discipline is far better than the regret of failure. Start today, train smart, and march toward your dream career in India’s security forces.
