What is the fitness test for the police?

What is the fitness test for the police? It is a pass or fail physical assessment that every police candidate must complete before entering the academy. The test measures your strength, endurance, speed and agility through a series of timed exercises. Most departments test you on push-ups, sit-ups, a 1.5 mile run and a 300 meter sprint. Some add obstacle courses, bench press and vertical jumps.

The pass rate is low. Around 40% of candidates pass the fitness test on their first attempt, and that number has dropped every year since 2010. The good news is you can retake the test if you fail, and the right training plan can get you ready in 8 to 16 weeks.

What does the police fitness test include?

The police fitness test includes 4 to 7 physical events that measure your upper body strength, core endurance, cardiovascular fitness and explosive power. Every department runs its own version of the test, but they all measure the same basic fitness areas.

The most common test format is the Cooper Fitness Standard. Most police departments around the world base their fitness test on this system. It was originally built to assess soldiers, and it tests three main areas.

1. One minute push-ups to measure upper body muscular endurance
2. One minute sit-ups to measure core and abdominal strength
3. A timed 1.5 mile run to measure cardiovascular endurance

Some departments add extra components on top of the Cooper Standard. The Colorado Springs Police Department, for example, runs a 7 part test that includes a vertical jump (minimum 15 inches), a bench press (minimum 60% of your body weight), the Illinois agility run (under 22.2 seconds), one minute sit-ups (minimum 25), a 300 meter sprint (under 76 seconds), push-ups (minimum 19) and a beep test for cardio.

The results are scored based on your age and gender. A 25 year old male will need to hit different numbers than a 45 year old female. You must pass every single event. Failing one event means you fail the whole test.

In the UK, the main fitness test is the beep test (also called the bleep test or shuttle run). You run back and forth between two points 15 metres apart and the bleeps get faster as the test goes on. The minimum pass level is 5.4, which equals running at about 8.8 km/h for roughly 3 and a half minutes.

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How many push-ups do you need to pass?

The number of push-ups you need depends on your age, gender and department. Most departments require between 19 and 37 push-ups in one minute.

Here are some real department numbers to give you an idea of what to expect.

1. Houston Police Department requires 25 continuous push-ups with proper form
2. US Capitol Police data shows candidates who can do 33 or more push-ups have a much better chance of passing
3. Colorado Springs Police requires a minimum of 19 push-ups with no time limit
4. New York State Police sets the minimum at the 50th percentile of the Cooper Standard for entry, and the 70th percentile to graduate from the academy

A study published in the journal Occupational Medicine tracked police recruits through Massachusetts academies and found that candidates who completed 20 or fewer push-ups had failure rates between 38% and 45%. Candidates who completed more than 20 push-ups and ran the 1.5 mile in under 12 minutes 33 seconds had graduation rates of 98% or higher.

The takeaway is clear. Train well beyond the minimum. If your department asks for 25 push-ups, train until you can comfortably hit 40.

How fast do you need to run the 1.5 mile?

Most departments require you to finish the 1.5 mile run in under 15 minutes and 50 seconds. Competitive candidates finish in under 12 minutes and 33 seconds.

The 1.5 mile run tests how well your heart and lungs transport oxygen during sustained effort. This matters because police officers chase suspects on foot, respond to emergencies and work long physical shifts.

The US Capitol Police says candidates who finish the 1.5 mile run in 13 minutes and 50 seconds or less have a much better chance of passing the full physical abilities test. The Austin Police Department sets its cutoff at 12 minutes and 54 seconds.

The Massachusetts study found that recruits with run times over 15 minutes and 20 seconds had very high failure rates at the academy. Those with run times under 12 minutes 33 seconds graduated at rates of 98% or higher.

The 300 meter sprint is another running test many departments use. This tests your anaerobic power, which is your ability to go all out in short bursts. You need to finish the 300 meters in about 76 to 78 seconds. This simulates chasing a suspect at full speed.

What is the beep test and what level do you need?

The beep test is a shuttle run test that measures your cardiovascular endurance. You run 15 metres back and forth in time with audio bleeps that get progressively faster. Most police forces require you to reach level 5.4 to pass.

Level 5.4 equals running at about 8.8 km/h for approximately 3 and a half minutes. It sounds easy, but the test gets hard fast because the bleeps speed up and the gaps between them shrink.

In England and Wales, compulsory fitness tests were introduced for serving police officers in 2014. Data from 2023 showed over 1,200 officers failed their fitness test. The national failure rate was 1.64%, up from 1.54% in 2022. The Metropolitan Police had 337 officers fail. Only Derbyshire Police had a 100% pass rate.

Some departments and specialist units set higher beep test requirements. A level of 7 or above is considered acceptable for most standard police fitness tests, and elite or tactical units like SWAT may require even higher levels.

Do you need to pass a bench press test?

Some departments include a bench press test and some do not. When it is included, you need to press between 60% and 80% of your body weight.

The Colorado Springs Police Department requires you to bench press 60% of your body weight. So if you weigh 80 kg (176 lbs), you need to press at least 48 kg (106 lbs). The US Capitol Police sets the bar higher and says candidates who can bench 80% of their body weight are more likely to pass the full test.

The Illinois State Police uses a one rep max bench press as part of their fitness test. Your score is a ratio of the weight you press divided by your body weight.

Even if your specific department does not test bench press, building upper body pushing strength helps with every other part of the test. Strong chest, shoulders and triceps make push-ups easier and improve your performance on obstacle courses.

What does the obstacle course look like?

Some police departments replace individual fitness tests with a full obstacle course that simulates real police tasks. The course tests strength, agility, endurance and your ability to think under pressure.

A typical police obstacle course includes some combination of these tasks.

1. Climbing over a 6 foot wall or fence
2. Crawling under barriers
3. Dragging a weighted dummy (simulating moving an injured person)
4. Sprinting around obstacles and through doorways
5. Pushing a vehicle or weighted sled
6. Climbing through a window
7. Running stairs
8. Drawing and holstering a firearm

The NYPD uses a functional fitness test instead of the Cooper Standard. Their test includes 6 events that must be completed in 4 minutes and 28 seconds while wearing a weighted vest that simulates a duty belt and body armour. To graduate from the Pennsylvania police academy, every cadet must pass an obstacle course that tests their ability to perform the physical job duties of a police officer.

Why do so many people fail?

Around 60% of candidates fail the police fitness test. The main reasons are poor preparation, underestimating the test and not training specifically for what is being tested.

A prospective study of Massachusetts police recruits found the most common reason for not graduating the academy was personal resignation at 46%. Lower fitness levels were most common among recruits who resigned, had medical issues or failed to meet physical training standards. Those three reasons accounted for 75% of all failures.

Here is why people fail and how to avoid it.

1. They train to the minimum instead of training well above the standard. If you need 25 push-ups, train until you can hit 40 or more
2. They skip running. Cardiovascular fitness takes weeks to build, and you cannot cram it in the last few days before the test
3. They do not train for the specific test events. General gym workouts are not enough. You need to practice the exact exercises that will be tested
4. They ignore the 300 meter sprint. Many people train for the long run but forget about the short burst sprint test
5. They show up tired, dehydrated or having eaten a heavy meal. Sleep well, drink water and eat a light meal 2 to 3 hours before the test

The data from England and Wales shows that even serving officers who already passed the test once can struggle to maintain their fitness. The failure rate among current officers rose from 1.54% to 1.64% in just one year. Only two officers were dismissed for failing the fitness test in four years, which shows that most forces offer support and retesting rather than firing officers who slip below the standard.

How long should you train before the test?

Start training at least 12 weeks before the test. If you have been inactive for a long time, give yourself 16 weeks. A 30 day crash course is possible if you are already in decent shape, but 12 weeks gives you the best chance.

The Massachusetts Police Officer Preparation Guide recommends a 16 week training program that includes warm-ups, calisthenics, weight training and aerobic conditioning. The Philadelphia Police Department recommends starting with 5 weeks of base building where you do not even time your sprints, just get your body used to the movements.

Here is a simple training structure that works.

1. Weeks 1 to 4 build your base. Run 3 times per week, starting with walking and building to 1.5 miles. Do push-ups and sit-ups 3 times per week and start with whatever number you can do. Add 2 to 3 reps each week
2. Weeks 5 to 8 increase intensity. Run 4 times per week and add sprint intervals. Push your push-up and sit-up numbers up by 5 each week. Add basic strength training like squats, lunges and dumbbell rows
3. Weeks 9 to 12 simulate test conditions. Time your runs and push-ups. Practice the full test once per week. Train 5 days per week and include both endurance and sprint work in the same session

Start training 3 times per week and build up to 5 times per week over the 12 week period. Training every day from the start will burn you out or get you injured. Rest days matter because your muscles grow and repair during recovery, not during the workout itself.

Research on exercise and recovery shows that training beyond 60 minutes in a single session can spike cortisol levels and slow your recovery. Aim for 10 minutes of warm-up followed by 50 to 60 minutes of real work per session.

What should you eat while training for the test?

Eat enough protein to build and maintain muscle, keep your carbs up for energy during training and do not cut calories too aggressively while you are building fitness.

A good target is 1.6 to 1.8 grams of protein per kilogram of body weight per day. So if you weigh 80 kg, aim for 128 to 144 grams of protein daily. Protein burns more calories during digestion than any other food. About 20 to 30% of its calories get burned just through digestion, absorption and metabolism.

Here are the basics.

1. Eat lean protein at every meal. Chicken, fish, eggs, Greek yogurt, lean beef and protein powder all work
2. Keep carbs in your diet. Oats, potatoes, rice and fruit give you the energy you need for running and high intensity training
3. Do not go on a crash diet while training for the test. Your body needs fuel to build fitness. Cutting calories too hard will tank your energy and slow your progress
4. Drink at least 2 to 3 litres of water per day. More on training days
5. Eat a light meal 2 to 3 hours before the test. Something like oats with banana or toast with eggs works well

If you need to lose weight before the test, aim for no more than 0.5 to 1 kg per week. Losing weight faster than that can cost you muscle and hurt your performance. A study on calorie deficit and activity showed that people who lost weight too fast saw their non-exercise activity levels drop by almost 500 calories per day for just a 10% reduction in body weight. That makes everything harder.

Can you retake the test if you fail?

Yes. Almost every police department lets you retake the fitness test if you fail. You can usually take it as many times as you want, but there are waiting periods and scheduling restrictions.

Most departments require you to wait at least a few weeks between attempts. Some tie the retest to the next available test date, which could be weeks or months away. Washington State, for example, requires candidates to retake all events on another day if they fail any single event.

Use the time between attempts wisely. Identify exactly which events you failed and build a targeted training plan around them. If you failed sit-ups, add core work every training day. If the run got you, add more distance and sprint intervals.

One thing to keep in mind is that passing the fitness test is just the beginning. The academy itself involves daily physical training for 8 to 24 weeks depending on the department. You need to show up fit enough to not just pass the entrance test, but to survive and improve throughout the training period. Recruits who show up at the bare minimum fitness level are far more likely to drop out or fail.

FAQ

Is the police fitness test the same everywhere? No. Every department runs its own version of the test. Most use the Cooper Fitness Standard (push-ups, sit-ups, 1.5 mile run), but the specific numbers and additional events vary by department, state and country. Always check with your specific department before you start training.

How much does it cost to take the police fitness test? The initial test is usually free as part of the application process. Retests may have a small fee in some departments. The bigger costs are gym memberships (around $30 to $80 AUD per month), running shoes ($150 to $250 AUD) and possibly a personal trainer ($50 to $100 AUD per session) if you want professional help preparing.

Can women pass the police fitness test? Yes. The test standards are adjusted for gender and age. Women have different minimum requirements for push-ups, sit-ups and run times. The Massachusetts study found that female recruits who met the suggested minimum fitness criteria had graduation rates comparable to their male counterparts.

Do you wear a weighted vest during the test? Some departments require it and some do not. The NYPD requires candidates to wear a weighted vest during their obstacle course test to simulate the weight of duty gear. Most departments that use the Cooper Standard do not require a vest.

What happens if you pass the fitness test but fail at the academy? You may be removed from the academy. Some departments allow you to reapply and retest at a later date. The Massachusetts study showed that 46% of recruits who did not graduate left due to personal resignation, often because they were not physically prepared for the daily demands of academy training.

How fit should you be before you even apply? At minimum, you should be able to do 30 push-ups in one minute, 35 sit-ups in one minute and run 1.5 miles in under 14 minutes. These numbers put you comfortably above the minimum pass rate for most departments and give you a buffer on test day when nerves can hurt your performance.

Meeting police fitness standards requires dedicated preparation and expert guidance to ensure you peak at the right time. If you’re training for law enforcement fitness assessments or simply want to achieve elite conditioning, understanding how nutrition strategies like adding cinnamon to your coffee can support your weight loss goals can complement your physical training regimen. For personalized programming that addresses your specific fitness testing requirements, consider working with a personal trainer in Brunswick who can design periodized training plans to help you excel in every component of the assessment.