Saturday, 13 Jul 2024

How to Pass the Police Fitness Test 2021

Are you interested in joining the police forces as a community support or warranted officer? Passing the police fitness test is the first step towards realizing your dream. In this article, we will guide you through what the test entails and provide you with tips to help you succeed.

What is the Police Fitness Test?

The Police Fitness Test is designed to assess your physical fitness and determine if you have the necessary strength and stamina to become a police officer. It is not a test of athletic performance, but rather a measure of your ability to meet the physical demands of the job.

To become a police officer, you must pass two assessments: a dynamic strength test and an endurance test, also known as the bleep test. The dynamic strength test consists of seated chest pushes and seated back pulls performed on a Dynomachine, which measures physical strength. The bleep test is an endurance assessment that requires you to run several lengths on a 15-meter track.

Why do Police Have Fitness Requirements?

Police officers have an active job that involves a lot of walking and running to fulfill their daily duties. While you don’t need to be an Olympic athlete, good physical fitness is essential in this line of work. The police fitness test ensures that candidates are fit enough to perform the required tasks effectively.

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The Bleep Test Explained

Of the two assessments, most candidates find the bleep test to be the most challenging. The bleep test is a multi-stage shuttle run that evaluates your body’s aerobic capacity. You must run between two points 15 meters apart within a set period of time, with the pace increasing with each lap.

To pass the test, you must complete 35 shuttles in 3.35 minutes, maintaining the required pace throughout. Training outdoors or on a treadmill with shuttle exercises is an effective way to prepare for this test.

How to Pass the Police Fitness Test?

To prepare for the police fitness test, regular exercise is crucial. Working out at a local gym, under the guidance of a fitness instructor or personal trainer, is recommended. Based on your fitness level, your trainer may suggest a routine that includes high-intensity interval training (HIIT) and steady running.

HIIT sessions consist of cycles of 30 seconds sprinting followed by 30 seconds of walking. Steady running involves running at a consistent pace for 15-20 minutes. Each activity should be preceded by a warm-up and followed by a cooldown.

In addition to HIIT and running, incorporating other aerobic activities like swimming, cycling, or cross-training into your workouts is beneficial. Building leg muscles is important, even though the test is primarily running-based.

How to Pass the Police Fitness Test: 6 Tips and Tricks

Here are some tips and tricks to help you succeed in the police fitness test:

  1. Hydrate: Stay hydrated by drinking water or energizing drinks before, during, and after each training session.
  2. Don’t Overwork Yourself: Start with shorter sessions and gradually build up your strength and endurance.
  3. Start Training Early: Give yourself at least six weeks of dedicated training before taking the assessments.
  4. Always Warm Up: Stretch or engage in light physical activity before starting your workout to prevent muscle strains.
  5. Balance Your Workouts: Incorporate strength exercises, such as crunches and push-ups, alongside your running routine.
  6. Wear Proper Footwear: Investing in comfortable shoes is essential for a proper workout. Consider checking out police discount offers for footwear options tailored to the needs of police officers.
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Q: How long does the police fitness test take?
A: The duration of the test can vary, but candidates should expect to spend several hours completing both assessments.

Q: Can I retake the test if I don’t pass?
A: Yes, candidates who don’t pass one or both assessments can reapply after a period of six months.

Q: Do I need to be in peak physical condition to pass the test?
A: While being in good physical condition is important, you don’t need to achieve exceptional fitness levels. Most people with reasonable fitness can pass the test with proper preparation.


The police fitness test is a crucial step towards becoming a police officer. By following a dedicated training routine and taking the necessary precautions, you can increase your chances of passing the test on your first attempt. Remember, it’s about demonstrating endurance and physical strength, not becoming an elite athlete. Start your training early, stay consistent, and wear suitable footwear to optimize your performance. Good luck!

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