Acing the JKSSB Sub Inspector (SI) Physical Test is just as crucial as clearing the written exam. With 669 vacancies up for grabs in 2025, competition is fierce, and only the fittest make the cut. Whether you’re a fresh graduate or an ex-serviceman, understanding the PST (Physical Standard Test) and PET (Physical Endurance Test) requirements is key.
This guide breaks down the eligibility criteria, physical benchmarks, and expert-backed training strategies to help you prepare effectively. Plus, we’ll share real-life success stories and common mistakes to avoid. Let’s dive in!
Key Highlights of JKSSB SI Physical Test 2025 📌
| Key Point | Details |
|---|---|
| Organization Name | Jammu & Kashmir Services Selection Board (JKSSB) |
| Total Vacancies | 669 |
| Physical Test Stages | PST (Height, Chest) + PET (Race, Push-ups/Shot Put) |
| Age Limit | 18-28 years (relaxations for reserved categories) |
| Height Requirement | Men: 5’6” |
| Chest Requirement (Men) | Unexpanded: 32” |
| PET for Men | 1600m race (6.5 mins) + 20 push-ups |
| PET for Women | 1000m race (6.5 mins) + Shot put (14.5 ft) |
| Official Website | jkssb.nic.in |
Eligibility Criteria for JKSSB SI Physical Test 🏋️
1. Physical Standards (PST)
Your body measurements must meet these benchmarks:
| Category | Height (Men) | Height (Women) | Chest (Men Only) |
|---|---|---|---|
| General | 5’6” | 5’2” | 32” (unexpanded) |
| Gorkha/Ladakh | 5’4” (relaxed) | 5’0” (relaxed) | Same as above |
💡 Pro Tip: If you fall short, start posture-correcting exercises like hanging stretches or yoga.
2. Age Limit & Relaxations
The upper age limit is 28 years, but relaxations apply:
| Category | Max Age |
|---|---|
| SC/ST/OBC | 33 years |
| Ex-Servicemen | 48 years |
| PwD | 42 years |
📅 Note: Age is calculated as of January 1, 2025.
Physical Endurance Test (PET) Breakdown 🏃♂️
For Male Candidates
| Test | Requirement |
|---|---|
| 1600m Race | Finish in 6.5 minutes |
| Push-ups | 20 reps (full range) |
For Female Candidates
| Test | Requirement |
|---|---|
| 1000m Race | Finish in 6.5 minutes |
| Shot Put (4kg) | Throw 14.5 feet in 3 attempts |
⚠️ Real-Life Challenge: Many aspirants fail PET due to poor pacing. Start with interval training (e.g., 400m sprints + jogging).
How to Train for the JKSSB SI Physical Test? 🏅
1. Running (Cardio Training)
- Beginner: Start with 2-3 km slow runs, gradually increasing speed.
- Advanced: Try Fartlek training (alternate sprinting/jogging).
2. Strength & Endurance
| Exercise | Reps/Sets | Goal |
|---|---|---|
| Push-ups | 3 sets of 15 | Build chest strength |
| Planks | 3 x 1 min | Core stability |
| Squats | 4 x 20 | Leg power |
🎯 Expert Insight: “Most candidates neglect breathing techniques during running. Practice diaphragmatic breathing!” – Fitness Coach, Testbook .
3. Shot Put Practice (Women)
- Focus on wrist snap and leg drive.
- Use a 4kg ball for realistic training.
Common Mistakes to Avoid ❌
- Ignoring PST Measurements → Measure yourself 3 months early to adjust if needed.
- Overtraining Before Test → Rest 48 hours before PET to avoid fatigue.
- Poor Hydration → Drink electrolytes during practice runs.
Final Words
The JKSSB SI Physical Test isn’t just about fitness—it’s about strategy and consistency. Start training today, track progress, and stay motivated! 🚀
Need a personalized workout plan? Drop a comment below! 👇
Rishabh Singh is a content creator focusing on recruitment notifications and admit cards. He holds a degree in Business Administration and has 4+ years of experience. Rishabh enjoys simplifying job application processes and is a fitness enthusiast.
