Cracking the NDA II 2026 exam is not just about clearing the written test—it’s about meeting strict physical fitness and medical standards required to join the Indian Armed Forces.

Many aspirants prepare academically but fail in SSB or medical tests due to poor physical fitness. This guide will help you understand NDA physical standards and a complete training plan to achieve them.

Why Physical Fitness is Important for NDA Aspirants

The NDA selects candidates for:

• Army 🪖
• Navy ⚓
• Air Force ✈️

Each requires:

• Strong stamina
• Physical endurance
• Mental toughness

👉 Fitness is not optional—it’s mandatory for final selection.

NDA II 2026 Physical Standards (Overview)

1. Height Requirements (Approximate)

For Boys

• Army: 157 cm
• Navy: 157 cm
• Air Force: 162.5 cm

For Girls

• Army: 152 cm
• Air Force: 152 cm

👉 Relaxation may apply based on region (e.g., Gorkhas, North-East candidates).

2. Weight Standards (Proportionate to Height)

• Weight should be balanced with height
• No obesity or extreme thinness

👉 BMI should be within normal range (18.5–24.9)

3. Vision Standards

For Army/Navy

• 6/6 or 6/9 (correctable)

For Air Force

• Strict standards
• No serious eye conditions

👉 Color blindness is not allowed

4. Common Medical Requirements

Candidates must be free from:

• Flat foot ❌
• Knock knees ❌
• Serious dental issues ❌
• Chronic diseases ❌
• Permanent tattoos (restricted areas only allowed)

5. Chest Expansion (For Boys)

• Minimum 5 cm expansion required

Detailed Physical Fitness Requirements

To perform well in SSB & training:

You should be able to:

• Run 2.4 km in 10–12 minutes
• Do 15–20 push-ups
• Do 30–40 sit-ups
• Do pull-ups (minimum 6–8)
• Maintain flexibility and balance

NDA II 2026 30-Day Physical Training Plan

Week 1: Foundation Building

• Running: 1–1.5 km daily
• Push-ups: 10 reps × 2 sets
• Sit-ups: 15 reps × 2 sets
• Stretching: 10 minutes

👉 Focus: Build habit

Week 2: Strength + Stamina

• Running: 2 km daily
• Push-ups: 15 × 3 sets
• Sit-ups: 20 × 3 sets
• Plank: 30–45 sec

👉 Focus: Improve endurance

Week 3: Performance Level

• Running: 2.4 km (timed)
• Push-ups: 20 × 3 sets
• Sit-ups: 25 × 3 sets
• Pull-ups: Start practice

👉 Focus: Speed + strength

Week 4: NDA Standard Preparation

• Running: 2.4 km under 12 min
• Push-ups: 25+
• Sit-ups: 30+
• Pull-ups: 6–8

👉 Focus: Achieve NDA level

Daily Fitness Routine (Ideal Schedule)

Diet Plan for NDA Aspirants

What to Eat

• Protein: Eggs, milk, dal
• Carbs: Rice, chapati
• Fruits & vegetables
• Nuts

What to Avoid

• Junk food
• Sugary drinks
• Excess fried items

👉 Hydration is key: 3–4 liters water daily

Tips to Improve Physical Fitness Faster

• Be consistent daily
• Focus on form over quantity
• Combine cardio + strength
• Take proper rest
• Track progress weekly

Common Mistakes to Avoid

❌ Ignoring fitness until SSB
❌ Overtraining (leading to injuries)
❌ Skipping warm-up & stretching
❌ Poor diet
❌ Inconsistent routine

Pro Tip for NDA Aspirants

👉 Start physical training at least 6–12 months before exam

Fitness cannot be built overnight.

Conclusion

To crack NDA II 2026, you must be:

✔ Academically strong
✔ Physically fit
✔ Mentally tough

👉 A balanced approach ensures final selection success.

FAQs: NDA Physical Fitness Standards

1. What is the minimum running requirement for NDA?

You should be able to run 2.4 km in 10–12 minutes.

2. Is physical fitness required before SSB?

Yes. It helps you perform better in SSB tasks and medical tests.

3. Can I join NDA if I have flat feet?

No, flat foot is generally not acceptable.

4. Are tattoos allowed in NDA?

Only in inner forearm or tribal areas (with restrictions).

5. How many push-ups are required for NDA?

At least 15–25 push-ups for good fitness level.

6. Can beginners achieve NDA fitness in 1 month?

You can improve, but full fitness requires consistent long-term training.

7. Is gym necessary for NDA preparation?

No. Bodyweight exercises are sufficient.