UPSC conducts the NDA physical exam along with the NDA written test and an SSB interview. Besides the Written Test and SSB interview, one has to pass the Physical Standards set by the exam board.

“New Delhi India – January 18, 2007: Soldiers of the Indian Army marching down the Raj Path in preparation for the annual Republic Day Parade. The parade is held on 26 January each year to celebrate the formation of India as an independent Republic. The parade includes representation from all Indian military and security organisations and floats representing all of the states of India.”

An NDA physical test is designed to examine a candidate’s stamina, fitness, endurance, willpower, determination, and durability. It is so much more than a “fitness test”; it is an assurance of excellence required to become India’s leading armour of defense.

Candidates interested in qualifying for the UPSC NDA physical test must keep in mind the purpose of the exam and use it as a motivation to work harder and smarter. 

Only those candidates qualify for the test who understand the magnitude of their service and the gravity of providing security to over 1.3 billion people. 

Here is our guide for you to crack the NDA Physical Test and get an opportunity to serve the Nation!

NDA 2021 Selection Process

There are two stages of the NDA selection process:

Stage 1: Written Exam 

Stage 2: SSB Interview 

UPSC has set few physical standards for the applicants. The candidates will get evaluated based on that as well. We have mentioned the criteria and few tips for applicants to implement. 

NDA Physical Test Requirements 

In compliance with a written test, a candidate must attest their physical capabilities and prove themselves worthy of being on the front lines of Indian Defence. 

A mandatory fitness underlined all requirements of an NDA-selected trainee, and qualifying the test adds a great testament to a candidate’s overall fitness regiment. 

Physical Test Requirements:

Specific requirements:

• The chest size of candidates should not be more than 81 cm.
• Applicants must also qualify visual standards as laid by the NDA physical regimen requirements:

Aspirants with the specific aim of becoming a Pilot must register exact body measurements:

Here are the standards for body composition:

1. Measurements: The applicants must submit chest and thigh measurements through X-rays.
2. Ear: The hearing capacity is incredibly important, and candidates must not have a hearing loss of more than 20 decibels, tested on sounds of 250 – 8000 Hz.
3. Teeth: The teeth are scored on a scale of 0 to 22, with 22 being the highest score. To qualify, a candidates’ teeth must score 14 points as per the NDA standards. They must also be free from any pyorrhoea and long-term gum ailments.
4. Body: Scans of breasts and other organs must be submitted to the concerned authorities to ensure that a candidate’s body is free from any ailments. The size of organs is also considered, and they must not be abnormally large. The spleen should also be adequately sized.
5. Mental Fitness: The aspirants must exhibit superior mental fitness and should not have a neurodivergent diagnosis.

There is no magic trick to stand out amongst lakhs of 19-year-old aspirants; it’s all about putting in the hard work and understanding the specific requirements of the National Defence Academy (NDA). 

Candidates must work smartly and prepare their bodies for the absolute to qualify for NDA.

Tips to crack NDA Physical Test

Here’s how you can crack the Physical round of the NDA exam:

• Focus on the physical conditioning

• All candidates must keep themselves in good shape and adopt a strict fitness regimen a year before their exam. 
• The applicants must adopt a balanced diet and incorporate rich sources of carbohydrates, proteins, and fat into their everyday meals. 
• They must focus on their body composition and measure their bodies throughout the journey to meet the NDA required goals.
• They can seek inspiration from the values of patriotism and comradeship to become the fittest versions of themselves.

• Build a core training regime

• Aspirants must run 2.5 km every day and time their routine. As per the NDA standards, a 2.5 km run must be completed in 17-18 minutes. 
• They must jump ropes for 15 minutes and do 20 sets of push-ups, sit-ups, and squats each day for maximum impact on the body. 
• They must focus on getting fit and strictly adhere to the weight requirements of NDA.

1. Adopt functional training 

• Functional training routines, which involve movement of your entire body, are the best exercises to help you prepare for an NDA physical. 
• Pull, Push, Squat, Lunge, Hinge, Rotation, and Gait are all important functional training exercise routines that must get adopted. 
• Candidates must plan their workouts and strategize training of important body muscles.

• Build internal stamina:

• Candidates can follow western workout routines and build resistance and stamina.
• One can do incremental sets of burpees, crunches, and jumping jacks regularly. 
• One must focus on the quality and impact of the chosen exercises, not the number of sets.

Points to Remember about NDA Physical Test

1. The physical restrictions imposed by the National Defence Academy are of strategic and national importance, and they must be strictly taken care of. 
2. To take a shot for the NDA selection, the candidate’s body must be trained and transformed through the period and must not be jacked up/slimmed down through easy diets or excessive gyming.
3. Selection into the National Defence Academy of India is a prestigious and rewarding feat; it is also lengthy and challenging. Don’t give up.
4. The physical for NDA is rated as one of the toughest physical tests in the country, and the process of preparation must be treated with sincerity, determination, and clear grit. 
5. Candidates must give equal attention to the written exam, Services Selection Board exercise, the medical tests, and the physical rounds. 
6. The requirements for the physical test and the updated standards are released before the exam, giving aspirants ample time to work on their regimen. 

The above tricks need to be executed as well. So, in case you are planning to attempt NDA, then start a year in advance. Start building a good physique so that it is possible to crack any endurance test whatsoever. Also, one must prepare the various subjects that are involved in the written test and SSB interview. In the end, the ball is in the student’s court who wants to serve the nation being a part of the Indian Army!