The PMA physical test for the current intake requires a 1.6 km run in 8 minutes, 15 push-ups in 2 minutes, 15–20 sit-ups in 2 minutes, 3 chin-ups in 2 minutes, and a 7’4″ x 7’4″ ditch crossing with a 4-foot depth. For PMA Long Course 158, the officially confirmed running standard was tightened to 1 km in 8 minutes, so candidates preparing for PMA Long Course 159 (expected registration September–October 2026) should train for both distances to stay safe. Failing any single event on physical test day results in rejection at that stage there are no partial passes.
PMA Physical Test which is conducted by the Pakistan Army officially. If you fail even one test physically, then you will be sent back from there and then you will also be stamped. First of all, I want to tell you that when your medical is cleared, then you are called for one day for physical, in that all the tests are conducted in one day. Users can read more blogs about the pma long course from its official website.
The physical test is very important to join the Pakistan army. In the physical test, they check the young man’s strongness for the Pakistan army. They check whether he is capable of joining the Pakistan army. If the candidate clears this test then it is evidence that he is a strong personality and able to serve the Pakistan nation.
PMA Joining Instructions
How To Prepare For PMA Long Course Test
In your physical test, first of all, you have to run, 1.6 km. This has to be done within 8 minutes. Then there are push-ups, 15 of them, which have to be done within 2 minutes, Crunches, pull-ups, and ditch crossing, we will show you each and everything here and you can do it anytime. Every single thing can be demonstrated to you here.
What Are the PMA LC Physical Test Requirements for 2026?
In short, the PMA Long Course physical stage sits between the initial written test and the final medical board, and it is administered at your local Army Selection and Recruitment Centre (AS&RC) the same network of centres located in Rawalpindi, Lahore, Karachi, Peshawar, Quetta, and other major cities. Candidates who clear the computer-based initial test (verbal, non-verbal, and academic MCQs) are called for physical testing on a single day, followed later by the Inter-Services Selection Board (ISSB) and a Final Medical Test conducted by the Army Medical Corps. Regional marks concessions (for Balochistan, FATA, Gilgit-Baltistan, and AJK) apply to academic eligibility, not to physical standards the physical benchmarks are the same nationwide.
PMA Physical Test Standards at a Glance
| Test | Standard |
|---|---|
| Running | 1.6 km / 8 min |
| Push-ups | 15 / 2 min |
| Sit-ups | 15–20 / 2 min |
| Chin-ups | 3 / 2 min |
| Ditch crossing | 7'4" x 7'4", 4' deep |
| Minimum height | 5'4" (162.5 cm) |
| Eyesight | 6/9, 6/12 |
Pro Tip: Standards can shift slightly between courses Course 158 candidates were tested on a 1 km run rather than 1.6 km. Always confirm the exact distance and reps on your AS&RC test slip before test day rather than relying only on older blog posts.
Running Test in PMA Physical Test
The test is running, in which you are called inside the stadium etc. In eight minutes you have to cover about one or one point six kilometers. Try to run exactly with consistency. And do not run too fast. That’s it. There should be a normal speed. Here it is written that you have to do 1.6 km in eight minutes. It has some numbers, the total marks are three points.
Those who complete the run in eight minutes i.e. in the entire time given, will get one mark out of three. Those who complete it in seven minutes and thirty seconds i.e. thirty seconds earlier will get two points three. Aspirants who complete it in seven minutes i.e. one minute earlier will get three out of three.
How Should You Pace the 1.6 KM Run for Maximum Marks?
The answer is: run at a controlled, even pace rather than sprinting the first lap. Since marks scale with finishing time one mark at 8 minutes, two at 7:30, and the full three marks at 7 minutes or faster a negative-split strategy (running the second half slightly faster than the first) protects you from burning out before the finish line. Build a base endurance routine of 3–4 km easy runs, four to five times a week, for at least six weeks before your test date, then add interval sessions to sharpen your finishing speed.
Push-ups and Others
You have to do pushups in seven and a half minutes. In approximately two minutes, you should do fifteen pushups. Two minutes from the push and then the stop. Again, Fifteen in two minutes, and then there are the Chin-ups that you do by hanging, so you should do a minimum of three of those in two minutes. The test of your pushups will become fifteen in two minutes. You will practice and like but situps should be fifteen in two minutes and you should get three numbers from the chin up. Your body should neither be too fat nor too thin. You should be fit, and smart, with a belly and less weight.
What Is a “Military-Style” Push-Up and Why Does Form Matter?
In short, a military-style push-up requires a straight back, full elbow lock-out at the top, and the chest lowered close to the ground assessors on the ground reject reps that don’t meet full range of motion, so quantity without correct form can still mean failure. Combine push-up training with core strength work for sit-ups and grip/back training (dead hangs, negative pull-ups) for chin-ups, since all three events are graded on the same test day with limited rest between them.
Pro Tip: Practise your push-ups, sit-ups, and chin-ups back-to-back in training, not as isolated sets, so your body is conditioned for the fatigue of doing all three in close sequence on test day.
Ditch Crossing
And the last one we have is the physical test, which is ditch crossing. Here it is a ditch type. It means there is a pot-like structure and in it 7.4 feet is its width and its length is also the same. It means that its length and width should be up to seven feet and four inches in square form because it is so therefore length will be in terms of width. The depth should be up to four feet, you would have a seal on top, so if you clear it then you will get ranked number one. If you are not able to clear it then you will be considered as failed.
How Do You Clear the Ditch Crossing Without a Running Start Mistake?
The answer is: approach at a steady jog, plant your stronger foot just before the edge, and drive forward and slightly upward rather than trying to gain height most failures happen from misjudging the takeoff point, not from lack of leg power. Practising standing long jumps and broad jumps onto a marked line of similar distance is the closest low-risk substitute for training this event.
What Is the Order of Events on PMA Physical Test Day?
In short, the most commonly reported sequence is: the 1.6 km run first, followed by a short rest, then ditch crossing paired with chin-ups, and finally push-ups and sit-ups. That said, candidates at different AS&RC centres have reported minor variations in ordering and rest gaps between events, so treat this as a general guide rather than a fixed rule, and be ready to perform any event with only a short warm-up.
How to Train for the PMA Physical Test
Which 6-Week Physical Training Plan Works Best for PMA Aspirants?
The answer is: split your six weeks into a base-building phase (weeks 1–3) focused on easy running, bodyweight strength, and mobility, followed by a performance phase (weeks 4–6) that adds interval running, timed push-up/sit-up sets, and full mock test simulations. Upper-body work should target 15–20 push-ups and 3–5 chin-ups daily by the final week, since this comfortably clears the official minimums with a safety margin. Nutrition and sleep matter as much as the workouts a Pakistan Army medical board can flag both underweight and overweight candidates under BMI standards, so steady, sustainable conditioning beats last-minute crash training.
Pro Tip: Log your run times and rep counts weekly. Candidates who track progress systematically are far less likely to be surprised by a plateau in the final two weeks before their test date.
What Happens If You Fail the PMA Physical Test?
In short, failing any single event on test day means you are dropped from that course cycle immediately there is no partial credit carried forward. You are, however, allowed to reapply for a later PMA Long Course intake as long as you remain within the age limit, and repeater candidates who previously cleared ISSB are generally only required to redo the medical and physical stages, not the full written test. Keep in mind the wider rule that a candidate may sit the ISSB a maximum of twice in their lifetime across all Pakistan Army commissioning routes, so treat every physical test attempt as one that should be prepared for seriously rather than treated as a trial run.
Frequently Asked Questions
Is there any relaxation in the PMA height requirement?
No. The minimum height of 5’4″ (162.5 cm) is strictly enforced for every candidate with no category-based relaxation.
Can I skip the physical test if I have good written test marks?
No. The physical test is a separate, mandatory clearance stage a strong written score does not exempt any candidate from it.
How many marks does the PMA physical test carry?
The running event alone is scored out of 3 points based on finish time, with the remaining events assessed on a pass/fail basis against the minimum reps.
Is the running distance always 1.6 km?
Not always PMA Long Course 158 candidates were tested on a 1 km run in 8 minutes, so always confirm the exact distance on your official test slip.
Can female candidates apply for the PMA Long Course?
No. PMA Long Course is male-only; women can apply through the Lady Cadet Course (LCC) or Armed Forces Nursing Service (AFNS) instead.
How soon after the written test is the physical test held?
Only candidates who pass the initial written test are notified of their physical test schedule, typically at the same AS&RC visit or a follow-up date.
Does joining a private coaching centre help with the physical test?
General fitness coaching is fine, but the Army has stated that structured ISSB psychological coaching can lead to disqualification physical fitness training itself is not restricted.
What should I eat before the physical test?
Focus on a light, carbohydrate-based meal 2–3 hours before testing and stay hydrated the day before avoid heavy meals or trying a new diet on test day itself.
Conclusion
We had points for this physical test, which I have mentioned to you here. Whoever among you fulfills all these physical requirements will be given points which will be more bonus points for him as compared to other competitors. So you should keep in mind that the best thing you should do for physical fitness is to run in the morning and take care of your diet. Your sleeping routine should be good or fixed. Your height should be a minimum of five feet four inches, after that you are given a physical test.