5 Tips to Master the Physical Fitness Test for Police Recruitment

  When preparing for the police hiring process, the Physical Fitness Test (PFT) is often a big step. It tests more than just your endurance; it checks if you’re ready for the physical demands of law enforcement. Here’s how to prepare so you can tackle it confidently.

1. Know the Requirements

Each department’s fitness requirements may vary, including exercises like sprints, push-ups, or even obstacle courses. Knowing exactly what will be tested helps you focus your training on those exercises.

Tip: Confirm the specific requirements for your department's PFT. Reaching out directly or looking up resources on their site will give you a clear understanding of what to train for.

2. Build Endurance Through Interval Training

Endurance is key to passing the PFT, so incorporating running and interval training is crucial. By alternating between sprints and walks, you can quickly build up the cardiovascular strength needed for the test.

Tip: Start with short sprint intervals, like 30 seconds of running and 1 minute of walking. Gradually increase the sprint duration to build stamina.

3. Strengthen Core and Functional Muscles

Core strength impacts everything you do physically. Focus on core exercises like planks, Russian twists, and bodyweight moves to enhance stability, strength, and functional fitness.

Tip: Add 10 minutes of core work to your workout routine a few times a week. Over time, you’ll notice improved strength and stability.

4. Master Your Push-Ups and Sit-Ups

Push-ups and sit-ups are standard in PFTs, so spend time perfecting form and reps. Quality matters more than quantity, so aim for good technique with each rep.

Tip: Try daily push-up and sit-up challenges. Start with a baseline and aim to improve each week until you reach or exceed the requirements.

5. Train Your Mental Toughness

The PFT is as much a mental test as a physical one. During training, push yourself to do a little more than planned, so on test day, you know you’re capable.

Tip: Each time you train, add one extra rep or run a few extra meters. Building this discipline will help you on test day.

Preparing for the PFT takes commitment, but with focused training and a solid routine, you’ll be ready to succeed. For more tips, visit www.armoganct.com.

Best,
Barbara
Armogan Training Team