The NSW Police Fitness Test is one of the most specific physical assessments in Australian law enforcement. You need to know exactly what’s tested, what scores pass, and how to train for each component before you walk in. I’ve spent 10 years preparing candidates for Police entry testing across New South Wales, and the gap between people who pass first time and those who don’t almost always comes down to preparation, not raw fitness.

What does the NSW Police fitness test include?

The NSW Police Fitness Test covers five physical components assessed in a single session at the New South Wales Police Force testing facility. You’re tested on cardiovascular fitness, Upper Body Strength Endurance, Grip Strength, explosive power, and agility. Each component has a minimum pass score. You need to pass all five to progress.

After working with over 300 candidates, I’ve found that most people underestimate the Grip Strength and Vertical Jump components. They train the beep test hard and neglect everything else. 

Here’s the tests to pass:

• Multi-stage Fitness Test (Beep Test) for Cardiovascular Fitness
• Push-up Test for Upper Body Strength Endurance
• Grip Strength Test using a hand dynamometer
• Vertical Jump for lower body power
• Illinois Agility Test for speed and coordination

Beep Test scores and what level you need to reach

The Beep Test requires a score of 6.5 and above for entry-level candidates. That means you need to complete level 6, shuttle 5 of the Multi-stage Fitness Test without stopping. It’s not elite, but it catches people who haven’t trained their aerobic base.

How the multi stage fitness test is run

You run 20-metre shuttles in time with audio beeps. The pace increases each level. You’re out when you miss two consecutive beeps or can’t reach the line in time. The test is the same format used across most Australian Police forces, including QLD.

Push up test standards for male and female candidates

Push-up requirements differ by gender. Female candidates have a lower minimum threshold, but the test format is identical. You perform as many full push-ups as possible without stopping, with no time limit.

Form matters. A rep that doesn’t reach full depth doesn’t count.

In my experience, female candidates often have the Cardiovascular Fitness to pass the Beep Test easily but struggle with push-up volume. The fix is simple: three sets of max-effort push-ups, four days a week, for six weeks. Most women I’ve trained add 8 to 12 reps in that window.

• Full chest-to-floor depth required on every rep
• Arms must fully extend at the top
• No rest between reps, no sagging hips
• Assessor counts only clean reps

Grip Strength Test explained

The Grip Strength Test uses a calibrated hand dynamometer. You squeeze as hard as you can, twice per hand, and your best score counts. Minimum scores apply to both hands. Weak grip is one of the most common reasons candidates fail the physical assessment without expecting to.

I’ve seen candidates with excellent overall fitness fail on grip alone. It’s a trainable quality. Farmer carries, dead hangs, and thick-bar work all build grip fast. Give it at least four weeks of dedicated training before your test date.

What Grip Strength score do you need?

The exact minimum varies slightly by testing cohort, but most candidates need to hit around 36 kg for the dominant hand. I always train candidates to a 10% buffer above the minimum. If the standard is 36 kg, we aim for 40 kg before test day.

Illinois Agility Test and what it measures

The Illinois Agility Test measures your ability to change direction quickly under time pressure. You run a set course with cones, weaving and turning at speed. Your time is recorded. It tests coordination, acceleration, and deceleration, not just raw speed.

How to train for the agility test

• Set up the exact Illinois course layout using cones
• Time every run and track your improvement
• Focus on sharp foot placement at each turn
• Add lateral shuffle drills to build change-of-direction speed
• Train on grass and on hard surfaces, since test conditions vary

Vertical Jump standards at the Police academy

The Vertical Jump test measures lower body explosive power. You stand flat-footed, reach up to mark your standing height, then jump and mark your highest point. The difference between the two marks is your score. It’s simple, but it requires specific training to improve.

What are the fitness requirements for NSW Police?

The fitness requirements for NSW Police include passing five physical tests at the New South Wales Police Force assessment centre. These are the Multi-stage Fitness Test at level 6.5, a Push-up Test, Grip Strength Test, Vertical Jump, and Illinois Agility Test. All five must be passed in the same session to progress to the next stage of entry.

What is the BMI for Police officers in NSW?

NSW Police Force does not use BMI as a standalone entry requirement. The Physical Fitness tests are the primary measure of physical readiness. Candidates are assessed on what their body can do, not on a height-to-weight ratio. That said, the medical assessment that runs alongside the fitness testing does include a general health check where body composition is considered in context.

Is the AFP Beep Test 20 metres?

Yes, the AFP Beep Test uses 20-metre shuttles, the same distance as the NSW Police Multi-stage Fitness Test. The format is consistent across most Australian Police forces, including QLD. You run between two lines 20 metres apart, turning in time with the audio signal. The pace increases each level until you can no longer keep up.

This consistency is useful if you’re preparing for multiple Police entry programs at once. Train on a 20-metre course every time. Don’t use a treadmill. The turning and pacing on a real course is different, and it matters on test day.

Can a 35 year old join the Police?

Yes, there is no upper age limit to join the New South Wales Police Force. Age does not disqualify you from entry. The fitness testing requirements are the same regardless of age.

What changes is how you need to train. Recovery takes longer, and you need more lead time to build the same fitness base.

Where to do a practice fitness test in Sydney

You need to run a full practice fitness test before your real assessment date. Don’t go in cold. Set up all five components in sequence and run them back to back, just like the real thing. Locations near Surry Hills, Central Station, and North Parramatta all have open spaces suitable for a full practice run.

• Book a session with a trainer who knows the exact test format
• Run the full sequence in one session, not individual components on separate days
• Record your scores and compare them to the minimum pass standards
• Identify your weakest component and add extra sessions for it
• Do at least two full practice runs before your test date

The eligibility quiz on the NSW Police Force website is worth completing before you book your assessment. It confirms you meet the basic entry criteria before you invest time in physical preparation.

How to use a PDF training plan for Test Preparation

A structured PDF training plan gives you a week-by-week schedule for all five components. The best ones include daily sessions, progression targets, and a taper week before your test date. I’ve written and tested several versions over the years. The plans that work best run for 8 weeks and include two full practice fitness test days built in.