Physical fitness is a non-negotiable requirement for candidates aspiring to join the National Defence Academy (NDA). Clearing the written exam alone is not enough—you must be physically fit to handle SSB tasks, training at NDA, and military life.
This article provides a comprehensive, SEO-optimised, and beginner-friendly guide to NDA 2026 physical fitness requirements, including ideal fitness standards, daily & weekly training plan, common mistakes, and FAQs.
Why Physical Fitness Is Crucial for NDA 2026
Mandatory for SSB Interview tasks
Required to pass medical examination
Essential for surviving rigorous NDA training
Reflects discipline, stamina, and officer-like qualities
👉 A fit body supports a strong mind.
NDA 2026 Physical Fitness – Basic Expectations
Although UPSC does not specify an official fitness test, candidates are expected to meet basic military fitness standards before joining NDA.
Recommended Minimum Fitness Benchmarks
| Activity | Ideal Standard |
|---|---|
| Running | 2.4 km in 10–12 minutes |
| Push-ups | 30–40 |
| Sit-ups | 40–50 |
| Chin-ups | 6–10 |
| Squats | 50+ |
| Skipping | 5–10 minutes |
⚠️ These are recommended targets, not official cut-offs.
NDA 2026 Medical Fitness – Important Points
To be declared medically fit, candidates must:
Be free from chronic diseases
Have good eyesight (as per service standards)
Be mentally & physically sound
Meet height, weight & chest standards
Have no permanent tattoos in restricted areas
📌 Medical fitness is equally important as physical endurance.
NDA 2026 Physical Training Plan (Beginner to Advanced)
This 12-week training plan is suitable for school, college, and beginner candidates.
Phase 1: Foundation Stage (Weeks 1–4)
Goal
Build basic stamina
Improve flexibility
Develop exercise habit
Daily Routine
Running: 1–1.5 km (slow pace)
Push-ups: 15–20
Sit-ups: 20–25
Squats: 25–30
Stretching: 10 minutes
⏰ Time Required: 30–40 minutes/day
Phase 2: Strength & Endurance (Weeks 5–8)
Goal
Increase strength
Improve running speed
Prepare for SSB activities
Daily Routine
Running: 2–2.5 km
Push-ups: 25–30
Sit-ups: 35–40
Chin-ups: 4–6
Plank: 1–2 minutes
⏰ Time Required: 45–60 minutes/day
Phase 3: Advanced Conditioning (Weeks 9–12)
Goal
Reach NDA-level fitness
Build confidence & stamina
Daily Routine
Running: 3 km (target time-bound)
Push-ups: 35–40
Sit-ups: 45–50
Chin-ups: 8–10
Burpees & skipping
⏰ Time Required: 60–75 minutes/day
Weekly Training Schedule (Sample)
| Day | Focus |
|---|---|
| Monday | Running + Upper body |
| Tuesday | Core & legs |
| Wednesday | Endurance run |
| Thursday | Strength training |
| Friday | Speed & agility |
| Saturday | Light workout + stretching |
| Sunday | Rest / active recovery |
Flexibility & Injury Prevention
Warm-up before exercise
Stretch after workouts
Maintain correct posture
Increase intensity gradually
🚫 Avoid sudden overtraining.
Diet & Recovery Tips for NDA Aspirants
Recommended Diet
Carbohydrates: Rice, roti, oats
Proteins: Eggs, milk, pulses, nuts
Fruits & vegetables
Adequate hydration (3–4 litres/day)
Sleep
Minimum 7–8 hours daily
Essential for muscle recovery
Common Mistakes to Avoid
❌ Ignoring physical training until after written exam
❌ Overtraining without rest
❌ Skipping warm-up & stretching
❌ Poor diet & irregular sleep
❌ Comparing progress with others
How Physical Fitness Helps in SSB Interview
Better performance in GTO tasks
Higher stamina during outdoor activities
Improved confidence & body language
Positive impression on assessors
Fitness Tips for School & College Students
Use morning hours for fitness
Combine studies + workout schedule
Be consistent, not extreme
Track weekly progress
Frequently Asked Questions (FAQs)
Q1. Is physical fitness compulsory for NDA 2026?
Yes. Fitness is essential for SSB and medical clearance.
Q2. Is there a physical test before NDA written exam?
No. Physical fitness is tested during SSB & medical stage.
Q3. When should I start physical training for NDA?
Ideally 6–12 months before SSB.
Q4. Can overweight candidates clear NDA medical?
Candidates must meet height–weight standards to be declared fit.
Q5. Is gym necessary for NDA physical preparation?
No. Bodyweight exercises and running are sufficient.
Conclusion
The NDA 2026 physical fitness requirements and training plan are not about becoming a bodybuilder, but about developing stamina, strength, discipline, and mental toughness. Start early, train smart, eat right, and stay consistent—your body should be as prepared as your mind 🇮🇳.
