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, lakhs 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 get a job as 'Constable General Duty' with any of the above-mentioned organizations, you need to clear SSC GD Constable Exam. Now, you need to know the body that conducts the SSC GD exam.

Who conducts SSC GD Exam?

The SSC GD Constable exam is conducted by the Staff Selection Commission (SSC). Every year, around 25 to 50 lakh candidates appear for this exam for approximately 25,000 to 50,000 vacancies. At Aptitude360, almost every student preparing for government exams applies for SSC GD. This is huge, right. Now, you must also be aware of the selection process of SSC GD Constable exam.

SSC GD 2026 Selection Process:

If you want to clear SSC GD exam in 2026, then you must be aware of all the stages of this exam.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 have observed that many students preparing for SSC GD focus only on the written exam but ignore the other stages. In fact, some are not even aware of the PET and PST stages. That’s why it’s important for us to make you aware of them as well so that you can clear your SSC GD 2026 exam in the first attempt.

Now let’s look at all the stages of the SSC GD exam:

Many candidates clear the written exam but fail during the SSC GC Constable PET PST stage preparation because they either underestimate or do not understand the requirements such as running time, height standards, and chest measurements. Therefore, it is important for you 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.  And this is exactly why, you need to know about SSC GD PET PST even before filling the SSC GD form. Look at the table given below and it will give you a clear picture of what we are talking about.

SSC GD Selection Statistics (Recent Recruitment Trends)

Have a look at the table given below to understand the number of candidates apply, appear, qualify written exam and clear SSC GD PET PST stages. It will give you a clear picture of how competitive this exam is.

Why Many Candidates Fail the Physical Test?

One of the biggest reasons candidates fail the SSC GD physical test is - 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. So that you prepare for PET & PST stage well. By now, you must have understood the importance of it. Now, you need to know every thing about this stage of the SSC GD Selection Process.

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 Test is the long-distance running and it is one of the most important aspects you need to take care of. You must complete the run within the specified time limit or you are immediately disqualified. There is no second chance. Have a look at the given table where we have mentioned the distance and time.

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

The SSC GD running time depends on various factors such as

• Gender - Male or Female
• Region - Ladakh or Rest of India

You must build your stamina, and regular running practice is essential to clear this stage.

Ex-servicemen are generally exempted from the SSC GD PET (the race) but must appear for the PST to have their height, chest, and weight recorded. Once you cleared SSC GD running time test, you move to the next stage i.e. SSC GD height and chest requirement stage and this is known as SSC GD PST Test.

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. There are various relaxations based on your location and caste. Please go through the table given below

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. Female candidates are not required to undergo chest measurement.

During the PST, candidates must demonstrate chest expansion. If the expansion requirement is not met, the candidate may be disqualified. 

To know more about SSC GD 2026 Exam:

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:

At Aptitude360, we have observed that many students are not mindful of their diet. Living away from home in PGs or hostels, they often rely on outside food, which may not always be healthy. Combined with a lack of physical activity, this leads to avoidable mistakes in physical tests. If You avoid these habits, you can significantly improve your chances of success in SSC GD PET PST.

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.