Secret Service Physical Fitness Test

If you are looking for information on how to get into the  best shape of your life as you prepare for the secret service physical fitness test, then you’ve come to the right place.  I’ve been  in law enforcement for almost a decade now and the physical fitness test seems to be what eliminates the most applicants from the selection process.

I’m talking about qualified candidates who would have otherwise been great workers but because they were in poor physical conditioning, ultimately got dismissed.  Whatever branch of law enforcement you desire to go into, your fitness level will be measured before you are offered the job and the Secret Service is no different.  If you cannot pass the physical fitness test, you’ll be disqualified. It’s really that simple.

So what is the key to getting into shape for the Secret Service PFT?

It’s rather simple yet overlooked by most Secret Service applicants.

You don’t need to workout long and hard or spend hours slaving away at the gym either. This can, in most cases, be counter productive and result in over training which will put you out of action for weeks at a time. Not exactly what you want if you expect to see serious results before your fitness test.

Instead you need to workout short and intensely.

The key here is INTENSITY. If every time you go to the gym you work out hard with pure focus (no chit chat and looking around) and serious intensity, you will be get an insanely fit physique in no time with very little chance of injury.

The other trick, you need to eat right. That’s right, 80% of your conditioning starts with your diet. If you are working out hard and intense but eating unhealthy food,  you are not going to see the results that you are after. Make sure to eat lean meats and plenty of fruits and vegetables. If you do that,  you will get into shape fast and sail through the Secret Service physical fitness test.

Since I know many applicants don’t have the slightest idea on how to start a fitness program, I’ve created Fit For Duty Workout Program custom made for the Secret Service physical fitness test. This training program is safe and highly effective. Go ahead and get started RIGHT NOW.

Click This Special Link To Download Your Secret Service Workout Guide!

Police Officer Physical Fitness Test Workout Routine

When choosing a workout routine to follow as you prepare for the police physical fitness test, there are  three criteria to follow:

  1. The program is effective. You see actual results.
  2. You enjoy the program.
  3. The program is moderate and sustainable, with a low chance of injury.

If the program can meet those criteria then it certainly may qualify as an optimal police workout program for you. There are more details we can consider to determine if it’s going to be effective and sustainable. The only way to decide if you like a program is to try it and find out.

Police Officer Exercise Program Effectiveness

For a workout program to effectively prepare you for the police officer physical fitness test it must incorporate resistance training and cardiovascular training. To get the most out of cardiovascular training, the program should go beyond aerobics and push you into and out of your anerobic zone. This is an intensity level you cannot maintain for more than a minute or two.

Resistance training is necessary even in female recruits or those who do not wish to build bulky muscles. Those wishing to simply reduce body fat will find it is far easier to lose and maintain lower body fat with a resistance training program. The increased muscle density obtained from resistance training will help to increase metabolism and maintain insulin levels at a more normal rate.

Any program that ignores cardiovascular exercise or muscle-building resistance exercise is  not an effective workout routine and shouldn’t be followed.

Patterns vs. Variety

Most police prospects either want a strict workout routine they follow each time or they want the total opposite. When you’re starting out, either is fine. As you progress, you’ll get less benefit from a strictly regimented program that utilizes identical exercises, sets, reps, resistance, and frequency each week.

The most results will be obtained from a program that mixes up the workouts each day to keep the body constantly challenged. That’s why a police specific workout routine is best for optimal results in a short period of time.

If lack of structure is a problem for you, then you need a solution that offers specific advice on what to do each day. You could hire a personal trainer but that’s can be expensive.

An Exercise Plan of Moderation

Finding an exercise plan that’s moderate, sustainable, and not dangerous is rather challenging. Many programs are based on anecdotal guesswork. They incorporate techniques that are not appropriate for law enforcement training.

Before beginning any program consult with your doctor. You should also evaluate the program to be sure there’s nothing dangerous. You should avoid lifting heavy weights and using quick motions. Eventually these actions could be safe but not until you are thoroughly comfortable with the load and are well-versed in proper lifting technique. Severe back and knee injuries can occur, as well as pulled muscles, tendons, ligaments, and injuries to other joints.

Always practice good form when lifting weights. If you don’t know proper exercise technique, consult with a personal trainer or physical therapist to teach you.

Where to Turn?

I recommend you try a police specific workout program. You’ll get a new workout routine each week and exercise logging tools so you can track your workout progress. You don’t need weights and you can perform all of the exercises from home.

How to Get Into Shape for the Police Physical Fitness Test

If you want to get into law enforcement but you are overweight or out of shape, this article is for you. I don’t care if you want to be a local police officer, state trooper, or a sheriff deputy, you will be required to pass the physical fitness test.  If you’re ready to get into shape for the police agility test, here are the top 8 police fitness must do’s.

  • 45 Minutes a day

If you can’t put in 45 minutes in the gym or at the park to train for the physical fitness test, then you aren’t police material. Just 45 minuets,  3-4 times a week is all you need to get in the best shape of your life. You will rev up your metabolism and get you burning calories in no time.

  • Do resistance training

Doing cardio all the time is not only unsafe but it’s not a very effective workout routine. The key is to follow an exercise program that incorporates both strength training and cardiovascular improvement simultaneously. That’s why I recommend following a law enforcement specific workout program instead of following a One-Size-Fits-All workout plan. Strength training will build muscle and it will help you burn more calories as well.

  • Write it down

Keeping a food journal may seem unnecessary but this is the best way to open your eyes to what you’ve been eating. Keeping track of every morsel you put in your mouth will have you changing your eating habits ASAP.

  • Buddy up

When training for the police officer physical fitness test you don’t want to go at it alone. Going to the gym solo will get old real quick. Why not go with a friend? You could even get a personal trainer! It’ll make the time fly and you’ll always have someone to give you that extra push.

  • Lunges

Yes, we all hate them but doing this annoying and difficult exercise will give you a lot of bang for your buck.

  • Eat

The most dangerous habit you can develop while trying to get fit is skipping meals. Eat and do it often. Breakfast, lunch, dinner and two snacks in between is healthy. This will also keep your metabolism up therefore helping you burn more fat.

  • Water

In my opinion, it’s God’s best invention. Stay hydrated. Water keeps you feeling full and gives you the energy you need to keep on target with weight loss goals.

  • Keep salt at bay

While drinking water is awesome, retaining it by eating too much salt is not. Cutback on the salt and you’ll cutback on your weight.

Click This Special Link To Download Your Law Enforcement Specific Workout Plan

Best Ways to Pass the Law Enforcement Fitness Test

Circuit training exercise is one of the best ways to get in shape for the law enforcement physical fitness test. I don’t care if your fitness test is for  a federal agency like (FBI, DEA, ATF, Secret Service) or a local agency (city police, sheriff deputy or state trooper). It doesn’t matter what the fitness standards are because if you do circuit training workouts consistently, you’ll get into shape faster than you ever thought possible.

In fact, if you follow a professionally designed law enforcement specific circuit training system like the one outlined in  Fit For Duty Workout Program, you can get more results in 20 minutes than most people get in 90 minutes!

One of the advantages of circuit workouts is you get to ditch the long, slow, boring cardio for good. You don’t need it; it’s a waste of time. Instead, combine resistance training and interval training into a circuit and you’ll get into shape faster for the law enforcement physical fitness test.

The best way to do your circuit training is by alternating between a lower body exercise and an upper body exercise. You also need to have the most difficult exercises placed at the start of the circuit.

Finally, make sure you use non-competing exercises placed back to back. That means you don’t want to have one exercise in the circuit that fatigues a muscle group followed by another exercise that fatigues the same muscle group. I call those competing exercises.

An example would be doing a dumbbell row followed by dumbbell split squat. Both exercises rely on grip strength, so that would be a bad combination. Instead, follow the dumbbell row with a single-leg reaching lunge (no weight), single-leg squat (no weight), or barbell split squat so that your grip muscles get to rest.

So let’s take a look at a solid police specific circuit training exercise routine. The first thing you need to do is a total body warm-up. Start with a mini-circuit of prisoner squats, pushups, and reverse lunges.

Now you’re ready for the real circuit ; although I suggest doing a warm-up circuit as well. Do one round, six reps per exercise and use 50% of the weight that you’ll use in the circuit. That’s a great way to prep for the circuit. The entire warm-up should take about 5 minutes.

In the real work circuit, you’ll start with a tough lower body exercise such as squats or split squats. Next, you’ll follow that with a pushing exercise. For simplicity, a bodyweight exercise, any pushup variation, will help you move through the circuit faster. Then move to a pulling exercise, such as bodyweight rows, pull-ups, dumbbell rows, or seated rows.

The fourth exercise in the law enforcement focused circuit will be a single-leg exercise or it could be an exercise for the back of the legs such as Stability Ball Leg Curls. Finally, the fifth exercise in the circuit should be a total body ab exercise such as Mountain Climbers, Stability Ball Rollouts or Hanging Knees Raises.

Overall, that’s a tough total body circuit that uses only five exercises. If you want to add interval training to the circuit, there are two ways you can do it. First, I prefer separating the interval training and doing it after you’re finished with the circuit. However, the second way to do it is as the 6th exercise (after the abs) and then repeat the circuit again.

Either way, you’ll get into shape relatively fast as you prepare for the police officer physical fitness test with these law enforcement specific circuit training exercises. If you leave the intervals for later, you’ll be stronger on all exercises since intervals will add to the fatigue.

Circuit training is fun, fast, and effective. You won’t get as strong as you would with supersets but you’ll still be able to sculpt your body and get into shape faster than you would with a long, slow, boring cardio exercise program.

Click This Special Link For More Law Enforcement Focused Workout Tips!

Workouts for the Police Officer Fitness Standards

Circuit training is a great workout routine for law enforcement applicants (FBI, DEA, ATF, State Trooper, Local Police officers) who are training for the physical fitness test, training academy, or simply want to get into better shape.

Circuit training workouts can be perfect for working adults who are short on time. Although this training technique is far quicker, it is just as effective. If I didn’t think this workout routine could help you prepare for your law enforcement career, I wouldn’t have bothered posting it on this blog.

The great thing about circuit training is the pace  you’ll have to maintain in order to complete the workout. That’s not hard to do if you put all your energy and focus into the workout.  The best thing about this fast pace exercise routine is it promotes both muscular development and cardiovascular improvement together. I know that probably wonn’t mean much to beginners, but if you want a career in law enforcement, you must have a good balance of muscular strength and aerobic capacity for the physical fitness standards.

Instructions For The Workout:

Complete the entire Police Specific Workout Routine within 40-minutes  or go through it twice for a longer workout.  Modify any exercises as needed and skip any moves that cause discomfort or pain.

5 minutes:    Warm up with light cardio
5 minutes:    Intense cardio exercise (running, speed-walking, etc. maintaining a hard pace.
7 minutes:  Complete one minute of each exercise below.
Lunge With Bicep Curl – In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders.  Repeat for 12 reps, then switch sides.
Bent Over Row with Tricep Kickbacks – In split stance, bend over to 45 degrees, abs in and back flat.  Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps.  Repeat for 1 minute.
Plie Squat with Tricep Extension – In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head.  Push through the heels to standing, while straightening the arm (but don’t lock elbow!)  Repeat for 12 reps and then switch arms.
Narrow-Stance Squat with Lateral Raise – In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in.  Repeat for 1 minute.
Walking Lunge with Overhead Press – Hold weights over the shoulders and step forward with the right foot into a lunge.  As you bring the left foot forward, press the weights overhead.  Lower the weights and lunge with the left foot with an overhead press.  Repeat for 1 minute.
Plank With Leg Extension – In plank position (with feet on the ball – optional), slowly lift one leg while keeping hips and shoulders square, abs in.  Hold for 30 seconds, switch legs.
Push Up – In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in.  Push up to starting position.
5 minutes:    Intense cardio (jump roping, running, walking, etc.) maintaining a hard pace.
7 minutes:    Complete another circuit of the exercises, doing each for 1 minute, no rest between exercises
5 minutes:    Cool down and stretching
Total Workout Time:  34 minutes

Making it easier:  Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute

Making it harder:  Perform three circuits and/or use heavier weights.

For a complete 26 weeks police officer specific workout routine, which includes a daily meal plan, visit our Law Enforcement Physical Fitness Help Center.

Military Physical Fitness Workout Guide – Train Like a Marine

If you’re looking for a military fitness program, it is apparent you’re up for a real challenge. There is no way to get the real atmosphere of the army unless you plan on enlisting. However, I do believe there is a way to get to a level of physical fitness similar to that of what the army requires.

There are many people who offer bootcamp style workouts. The issue with this is that these workouts focus on physical appearance and not physical capability because these workouts are tailored for civilians and not soldiers. A soldier cares little for how he/she looks. Mainly,they needs to be in tip top shape to avoid getting shot in battle.

For that reaon, I can only recommend a program which I know to be based on real military fitness exercises, the  Tacfit Commando program by Scott Sonnon.

The reason why I believe this program is right for you is that Scott Sonnon actually works with military units and special agents from around the world and if you are wanting to get to this level of physicalfitness this book is perfect for you. This isn’t just a program some enthusiastic trainer created and slapped a military style name on. This program is based on the real workouts Scott Sonnon does with soldiers from several armies worldwide.

Tacfit Commando is a great military fitness program because:

  1. It is made up entirely of bodyweight exercises. You can’t expect soldiers to carry dumbbells with them, right?
  2. It trains the body in a variety of movements all focusing on performance with looks as a side effect.
  3. All the exercises are shown in clear videos to help you maintain proper form at all time.
  4. The workouts are all short and intensive as soldiers are always short on time.
  5. There’s a special section on recovery as soldiers need to be able to bounce back from exertion and be able to perform again and again. There are no timeouts in combat.

Bear in mind that civilian training is unlike that of the military. You should be ready for a true challenge as these workouts may be the hardest you’ve ever done. No pain no gain, as the saying goes. If you want to train like a soldier, Navy Seal, or commando unit, you’d better be ready to make some effort.

Click Here To Download The Tactfit Workout Program..

Police Physical Fitness Standards

When you decided to become a police officer, I bet you didn’t realize how long, and boring the selection process would be. The police officer hiring process is long at every department across the country. In fact, if you apply to a federal agency the process is even longer.

Why  does the process take so long?

Law enforcement agencies want to make certain that they know everything about a potential police recruit before they are offered the position. The last thing the administration want to do is higher a prospect that has mental issues or pose a threat to the integrity of the badge.

Other things that take up time during the selection process is the physical fitness test. The police officer fitness standards are pretty similar nationwide. Some departments may have a different way of testing, but the evaluation of a potential candidate is the same.  Let’s look at the 300 meter run. This is a pretty common test given by law enforcement agencies.

The 300m run is a long sprint test and a test of anaerobic capacity. T is important for performing short, intense bursts of effort.

  • Purpose: to measure your anaerobic capacity in the event of a foot pursuit.
  • Equipment required  when training for this test: oval or running track, stopwatch, and marker cones placed around the course (optional).
  • Procedure: The aim of this test is to complete 300 meters in the quickest possible time. Ensure that a good warm-up is conducted before the test, including a jog, stretches, and some short sprints. To start, all participants line up behind the starting line. On the command ‘go’, the clock will start, and they will begin running.
  • Scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. The table below lists ratings for the test for adult male applicants.
Rating Time (seconds)
poor > 77
below average 71.1 – 77
average 65.1 – 71
above average 59.1 – 65
good 54.1 – 59
very good 48 – 54
excellent < 48

How to Prepare for the Police Fitness Standards (300 meter run)

To be quite honest with you, the 300 meter sprint is not a hard test to pass if you train for about 2-3 months in advance (3 months out is preferred for maximum results).  In fact, if you follow the progress chart in my law enforcement focused, Fit For Duty Workout Program, you will get into shape fast and sail through the fitness test.

Below are the top cities sorted by rank I believe have arguably the toughest fitness standards for police applicants. You can click on your state or city if it’s listed to download a workout routine:

Rank City State
1 New York New York
2 Los Angeles California
3 Chicago Illinois
4 Houston Texas
5 Phoenix Arizona
6 Philadelphia Pennsylvania
7 San Antonio Texas
8 San Diego California
9 Dallas Texas
10 San Jose California
11 Detroit Michigan
12 San Francisco California
13 Jacksonville Florida
14 Indianapolis Indiana
15 Austin Texas
16 Columbus Ohio
17 Fort Worth Texas
18 Charlotte North Carolina
19 Memphis Tennessee
20 Boston Massachusetts
21 Baltimore Maryland
22 El Paso Texas
23 Seattle Washington
24 Denver Colorado
25 Nashville Tennessee
26 Milwaukee Wisconsin
27 Washington District of Columbia
28 Las Vegas Nevada
29 Louisville Kentucky
30 Portland Oregon
31 Oklahoma City Oklahoma
32 Tucson Arizona
33 Atlanta Georgia
34 Albuquerque New Mexico
35 Kansas City Missouri
36 Fresno California
37 Mesa Arizona
38 Sacramento California
39 Long Beach California
40 Omaha Nebraska
41 Virginia Beach Virginia
42 Miami Florida
43 Cleveland Ohio
44 Oakland California
45 Raleigh North Carolina
46 Colorado Springs Colorado
47 Tulsa Oklahoma
48 Minneapolis Minnesota
49 Arlington Texas
50 Honolulu Hawaii
51 Wichita Kansas
52 St. Louis Missouri
53 New Orleans Louisiana
54 Tampa Florida
55 Santa Ana California
56 Anaheim California
57 Cincinnati Ohio
58 Bakersfield California
59 Aurora Colorado
60 Toledo Ohio
61 Pittsburgh Pennsylvania
62 Riverside California
63 Lexington Kentucky
64 Stockton California
65 Corpus Christi Texas
66 Anchorage Alaska
67 St. Paul Minnesota
68 Newark New Jersey
69 Plano Texas
70 Buffalo New York
71 Henderson Nevada
72 Fort Wayne Indiana
73 Greensboro North Carolina
74 Lincoln Nebraska
75 Glendale Arizona
76 Chandler Arizona
77 St. Petersburg Florida
78 Jersey City New Jersey
79 Scottsdale Arizona
80 Orlando Florida
81 Madison Wisconsin
82 Norfolk Virginia
83 Birmingham Alabama
84 Winston-Salem North Carolina
85 Durham North Carolina
86 Laredo Texas
87 Lubbock Texas
88 Baton Rouge Louisiana
89 North Las Vegas Nevada
90 Chula Vista California
91 Chesapeake Virginia
92 Gilbert Arizona
93 Garland Texas
94 Reno Nevada
95 Hialeah Florida
96 Arlington Virginia
97 Irvine California
98 Rochester New York
99 Akron Ohio
100 Boise Idaho
101 Irving Texas
102 Fremont California
103 Richmond Virginia
104 Spokane Washington
105 Modesto California
106 Montgomery Alabama
107 Yonkers New York
108 Des Moines Iowa
109 Tacoma Washington
110 Shreveport Louisiana
111 San Bernardino California
112 Fayetteville North Carolina
113 Glendale California
114 Augusta Georgia
115 Grand Rapids Michigan
116 Huntington Beach California
117 Mobile Alabama
118 Newport News Virginia
119 Little Rock Arkansas
120 Moreno Valley California
121 Columbus Georgia
122 Amarillo Texas
123 Fontana California
124 Oxnard California
125 Knoxville Tennessee
126 Fort Lauderdale Florida
127 Salt Lake City Utah
128 Worcester Massachusetts
129 Huntsville Alabama
130 Tempe Arizona
131 Brownsville Texas
132 Jackson Mississippi
133 Overland Park Kansas
134 Aurora Illinois
135 Oceanside California
136 Tallahassee Florida
137 Providence Rhode Island
138 Rancho Cucamonga California
139 Ontario California
140 Chattanooga Tennessee
141 Santa Clarita California
142 Garden Grove California
143 Vancouver Washington
144 Grand Prairie Texas
145 Peoria Arizona
146 Sioux Falls South Dakota
147 Springfield Missouri
148 Santa Rosa California
149 Rockford Illinois
150 Springfield Massachusetts
151 Salem Oregon
152 Port St. Lucie Florida
153 Cape Coral Florida
154 Dayton Ohio
155 Eugene Oregon
156 Pomona California
157 Corona California
158 Alexandria Virginia

Law Enforcement Physical Fitness Test

Whether you want to be a federal police officer or a local police officer, the fitness standards are relatively similar. Some may be slightly more difficult than the other but they are very similar in terms of how your strength and conditioning will be evaluated. The best thing to do if you’ve dreamed of getting into law enforcement is to start training for the physical fitness test as soon as you can. Many candidates lose out on a 20 year career in law enforcement just because of a poor score on their physical fitness test.

That’s why it is vital that a potential candidate follow a Law Enforcement Specific Workout Program prior to taking their fitness test.

Although there are differences in terms of jurisdictions and responsibilities in the law enforcement community, the fitness test is one commonality that all L.E. officials share. It doesn’t matter if you work for a federal agency ( FBI, DEA, ATF, Secret Service, Border Patrol) or a local agency (state police, deputy sheriff, city cop) you are still required to pass the physical fitness test.

Here’s just one workout routines that will help you get into shape fast!

Before you start any law enforcement workout program, make sure that it is designed to improve both your strength and cardio. Why do I say that?  I’ve seen recruits make the mistake of training like a bodybuilder or even worse, some train like a marathon runner. Neither of these options are recommended.

Here’s what you need to do:

One of the most effective workout routines incorporates both resistance training and cardiovascular improvement. If you do one without the other, you will get gassed during the test. There are several ways you can actually build your strength and cardio at the same time but the one that I recommend is interval training.

Why Interval Training?

Interval training will build your strength and endurance simultaneously. You must make certain that you are following a law enforcement specific workout routine. Whether you’re preparing for your first law enforcement Physical Fitness Test or you’re retaking it after you’ve failed it the first time, you need to get a workout plan. The best way to get prepared is to get a step-by-step workout program specifically designed for law enforcement applicants at the Law Enforcement Fitness Website.

State Trooper Physical Fitness Test

Get ready because you are about to be tested mentally and physically. Becoming a state trooper will take mental toughness, stamina, intelligence, and endurance. Before you even get to state police training academy, it is important to make sure you can meet the minimum requirements. The state trooper training academy is one of the toughest things you’ll probably ever have to go through in your life,  so you want to be ready.

The minimum fitness requirements are different from state to state, but here are just some general information:

  • 40 push-ups in less than 2 minutes
  • 50 sit-ups in less than 2 minutes
  • 1.5 mile run in less than 15:12
  • 300 meter run in less than 60 seconds
  • chin-ups & flexibility test

There may be other testing such as dummy drag, obstacle course run,  fence climb, or trigger pull. That’s why I encourage anybody who is interested in being a state police officer to start training for the test as soon as you can. Don’t wait until the last minute to start training for the physical fitness test.

Another important thing, please don’t follow a one-size-fits-all workout program that you find over the internet.  It is recommended you follow a police specific workout program uniquely designed for police officers.

Moving On….

It is most important to get used to walking fast because you will do this everyday at the state police training academy. Even though you want to make sure you can meet the minimum requirements, you will want to make sure you can eventually meet the recommended requirements. As a state trooper you need to strive for the best and that includes your testing.

Here are the recommended scores:

  • 60+ push-ups within 2 minutes
  • 60+ sit-ups within 2 minutes
  • 12+ chin-ups
  • 1.5 mile run within 12 minutes
  • 300 meter run within 40-45 second

Click this special link for a police specific workout plan

Police Fitness Test Workout Program

The physical work of being a Police Officer is sometimes very strenuous and demanding, so you need to be ready to go at it any time. Applicants wishing to pursue a career as a Police Officer need to make a personal commitment to develop and maintain their physical fitness. Aerobic fitness, strength fitness, flexibility, maintaining a healthy body weight/body composition through healthy eating are extremely important for a Police Officer to maintain physical readiness to be fit for duty.

This physical training program will cover strength and aerobic conditioning. If any part of this training program is unclear, please download our 26 weeks law enforcement focused workout plan, or consult an experienced health and fitness professional in your area.

Weight training and aerobic conditioning are the foundation for all fitness programs. Weight training increases the strength and power of the musculo-skeletal system, as well as increase the strength of the tendons. When done correctly, weight training can even increase the flexibility in the joints. All weight training exercises should be completed in a slow and controlled manner; “bouncing or throwing” the weights around can cause injury.

The following weight training program is presented in three distinct phases. Each phase will build upon the next, allowing you to increase the amount and intensity of each exercise. The first phase is the preparatory phase which allows you to ease into a training program. If you have never lifted weights before, it is imperative that you seek the help of a qualified fitness professional, and then begin your training program slowly.

Each training routine has been specifically designed to exercise the largest muscle groups first, then progressing to the smaller groups. Each week has three workout sessions. The first workout session of the week should be the hardest, approximately 85-95% effort for the repetition scheme listed. The second workout day is considered “a light” training day, approximately 50-60% effort.

The third workout day is considered “light to moderate” in intensity. Train at approximately 65-80% effort for this day and perform all the listed exercises in circuit training. This schedule basically follows a heavy, light, medium or moderate workout pattern. The “light” days are built-in days for recovery. Even if you feel like you can lift more, don’t, your body needs the rest. As stated earlier, if you have t been working out very much, start slow and work the heavier training.


For each exercise, perform 3-4 sets for 10 repetitions.

1. Seated DB overhead press

2. Lat pulldowns–to the chin

3. Bench press

4. Leg press

5. Abdominal crunches

6. Back extensions

7. Upright row

8. Bent over DB rows

9. Arm curls

10. Triceps pushdowns



All exercises except abdominal crunches and back extensions, complete 5 sets for 10, 10, 8, 8, 6 repetitions. Abdominal crunches complete 4 sets of 20-30 reps, and back extensions, complete 4 sets of 12-15 repetitions.

1. Bench press

2. 3/4 squats or leg press

3. Pullups or lat pulldowns

4. Abdominal crunches

5. Back extensions

6. Standing shoulder press with BB

7. Leg curls

8. Seated low row

9. Seated DB arm curls

10. Supine triceps extensions



All exercises except abdominal crunches and back extensions, complete 5 sets at a repetition scheme of 10, 8, 6, 8, 10. Abdominal crunches complete 4 sets of 30-50 reps, and back extensions, complete 4 sets of 15-20 reps.

1. Incline chest press

2. 3/4 squats

3. Lat pulldowns–to chin

4. Seated DB alternating overhead press

5. Uptight row

6. Leg curls

7. Seated low row

8. Standing BB arm curl

9. Supine DB triceps extension


After this 3-4 month period you will have developed a good base level of strength. It is important to introduce variety into your workout plan whenever you become bored with your program.

Aerobic Conditioning For Police Officer Applicants

Being aerobically fit is vital to a successful police officer career. Cardiovascular conditioning will strengthen the heart and circulatory system, increasing the efficiency that oxygen is delivered to the working muscles. Aerobic conditioning can be completed on the same days as weight training, or on alternate days. Running, cycling, swimming, stair climbing are excellent methods for training the cardiovascular system. Like weight training, aerobic conditioning completed three days per week will do a good job in increasing your aerobic fitness. Also, just as in weight training, you will need to introduce variety into your aerobic workouts. Variety can come in the form of varying your training intensity (how hard you train), the duration of training (how long), or the mode of training (cross-training).

If you haven’t been exercising aerobically, start slowly as in weight training. The first two weeks, begin with 10 to 15 minutes of aerobic conditioning, and then slowly add time each week until your total aerobic conditioning time is approximately 40 to 45 minutes per workout session.

Police Recruitment Flexibility Training

Another important aspect of conditioning is flexibility. Prior to, and at the conclusion of each exercise session, a short time devoted to increasing/ maintaining your flexibility is important. Areas of emphasis are the shoulders, lower back, hamstring (back of thigh), and Achilles tendon areas. The importance of flexibility is twofold. First, flexibility exercises done correctly can help in the prevention of injuries. And second, flexibility exercises are an effective means for warming up and cooling down after exercise.

Nutrition Program

What you eat each day will greatly enhance or inhibit your exercise progress. For an exercise program to be really successful, a healthy balance of protein, carbohydrates, and fats are critical. Approximately 55-65% of daily calories should come from complex carbohydrates, 12-15% from good sources of protein, and 20-25% from fats. This is a guideline, if you have special needs, you should consult your physician or a registered dietitian.


These guidelines and principles are to be used as such, guidelines. If you have concerns about your present health, you need to contact your health care professional before beginning any exercise program.

For a step-by-step police specific workout program download our 26 weeks Fit For Duty Workout Guide.