SSC GD PET and PST 2026: Physical Standards, Race Time, Chest and Height for Male and Female

After clearing the written test, every SSC GD candidate faces the physical stage: the Physical Standard Test (PST) and the Physical Efficiency Test (PET). Many candidates fail here because they started training late. In this guide, you will learn the usual standards, the race time, the relaxations and a practical training plan so that you are ready for the ground.

PST and PET: What Is the Difference?

• Physical Standard Test (PST): checks your height and chest measurement.
• Physical Efficiency Test (PET): checks your running ability within a fixed time.
• Medical examination: checks your general fitness, eyesight and other medical standards.

Usual Physical Standards for SSC GD

These are the commonly used standards in recent notifications. Other relaxations are given for certain regions and categories (such as candidates from hill areas, border areas and ex-servicemen). Check the latest notification for the exact numbers.

Usual PET Standard (Race)

The race distance and time can be different in some exams, such as for candidates in Ladakh. Always read the notification.

Medical Standards in Brief

• Good eyesight with the vision standard fixed for the force (with or without glasses as allowed).
• No colour blindness (for most posts) and no night blindness.
• No knock knees, flat foot, varicose veins or other disqualifying conditions as per the force.
• No tattoo on prohibited parts of the body (except as allowed for tribal customs in the notification).
• Good physical health and no chronic disease.

A 60-Day Running Plan for the SSC GD PET

• Start slowly and increase the distance every week.
• Do stretching and warm-up before every run.
• Eat protein and drink enough water.
• Take rest days to avoid injuries.

Tips for the Exam Day

• Carry your admit card, ID and all documents.
• Avoid a heavy meal before the race.
• Wear comfortable shoes that you have already used for practice.
• Warm up for 10 minutes before your turn.
• Run at a steady pace in the first half and increase the speed in the last kilometre.

Diet and Recovery for the SSC GD Running Test

Running 5 km in 24 minutes is not only about running; your diet, sleep and recovery play a major role. Eat a balanced diet with enough protein from sources such as eggs, milk, pulses, paneer, soy and sprouts, and include complex carbohydrates like rice, roti, oats and fruits for energy. Drink at least 3 litres of water daily and avoid junk food and sugary drinks. Sleep for 7 to 8 hours because muscles repair themselves during sleep. Take one or two rest days every week so that your body can recover. Do light stretching or yoga after the run to avoid cramps and injuries.

• Eat a light meal 2 hours before a running session.
• Have a banana or a glass of milk after the run for recovery.
• Avoid energy drinks, supplements and medicines without a doctor's advice.

Training Mistakes That Can Ruin Your Preparation

• Running too fast in the beginning: it makes you tired and increases the chance of injury.
• No warm-up: warm up for 10 minutes before every session to avoid muscle pulls.
• Wearing wrong shoes: use proper running shoes and replace them when they are worn out.
• Running only on soft ground: practise on a track or a hard road as well, as the test is held on a ground.
• Ignoring pain: if you feel pain in the knee or the ankle, rest and consult a doctor.

A Weekly Training Template for SSC GD Candidates

Increase the time trial speed by 30 seconds to 1 minute every week until you can complete the distance within the required time with some margin.

Medical Preparation: What to Check Early

The medical examination after the PET is strict. Check your eyesight and get glasses or treatment early, as the standards are fixed by the force. Check for flat feet, knock knees and varicose veins, and consult a doctor if you have any doubt. Do not hide any medical condition because it can lead to cancellation of selection later. Keep medical records for any past surgery or treatment, and follow the instructions in the notification about tattoos and other physical conditions.

Mental Preparation for the Physical Test Day

The physical test is as much a mental test as a physical one. Many candidates are fit but fail because of tension, a bad start or the fear of the crowd on the ground. Visualise the race the night before, imagine starting at a steady speed and finishing strongly in the last kilometre. On the day, warm up properly, drink a little water and keep your focus on your own pace instead of the runners ahead of you. If you feel tired in the middle, shorten your stride, control your breathing and keep moving. Even a small decrease in pace can help you finish within the time limit.

After PET and PST: Medical and Final Merit

Candidates who clear the PET and PST are called for the detailed medical examination, where doctors check the vision, hearing, chest, blood pressure and other conditions. Candidates who are found fit proceed to document verification, and the final merit list is prepared on the basis of the written test marks. Keep your documents ready and start your preparation for the next stage immediately after the PET result.

Free Practice Papers to Prepare for This Topic

Reading is only half of the preparation. Put what you have learnt into practice with these free topic-wise practice papers on SSC Education. Each paper has questions with answers and solutions, so you can check your level and improve step by step.

• SSC Reasoning Practice Set with Answers (Top 100 Questions)
• 100 SSC Percentage Questions with Shortcut Tricks
• SSC Fractions and Decimals Questions with Answers and Tricks
• SSC Static GK Questions Practice Set with Answers
• SSC English Practice Set with Answers (2026)
• SSC Odd One Out (Classification) Questions with Answers
• SSC Time and Work Questions with Solutions and Tricks
• SSC Ratio and Proportion Questions with Answers
• SSC Average Questions with Shortcut Tricks and Solutions
• SSC Coding-Decoding Questions with Answers and Tricks
• SSC Number Series Questions with Answers and Tricks
• SSC Computer Awareness Questions with Answers

You can also browse all SSC practice papers and solve the previous year question papers for exam-level practice.

Frequently Asked Questions (FAQs)

1. What is the height required for SSC GD?

For male candidates in the General, SC and OBC categories, it is generally 170 cm, and for female candidates it is 157 cm. ST candidates get a relaxation.

2. What is the chest requirement for SSC GD?

Male candidates need 80 cm unexpanded with at least 5 cm of expansion. For ST candidates, the minimum is generally 76 cm unexpanded.

3. What is the race time for SSC GD PET?

Male candidates need to run 5 km in 24 minutes and female candidates need to run 1.6 km in 8.5 minutes, as per the usual standard.

4. Is PET qualifying in SSC GD?

The PET is qualifying in nature, but you must clear it to move to the medical stage.

5. Is there a physical test for female candidates in SSC GD?

Yes. Female candidates have to meet the height standard and clear the 1.6 km race.

6. Is there any relaxation in height and chest in SSC GD?

Yes, for ST candidates and for some regions as per the notification.

7. Can I wear glasses in SSC GD?

The vision standards are fixed for each force. Read the medical standards in the notification.

8. How many days are enough to prepare for the SSC GD PET?

Around 60 to 90 days of regular running is a good target for most candidates.

9. Is tattoo allowed in SSC GD?

Tattoos on prohibited parts of the body can lead to rejection, but there are exceptions for tribal customs as per the notification.

10. Where can I check the official physical standards?

The standards are given in the official SSC GD notification on ssc.gov.in.