Updated 2026 | By Droneshwar Defence Academy
Physical fitness is a core requirement for candidates aspiring to join the Indian Armed Forces through the National Defence Academy (NDA) and Combined Defence Services (CDS) examinations. While written exams test academic knowledge, the selection process evaluates whether a candidate is physically capable of handling the demands of military training and service.
This article explains how physical fitness influences NDA and CDS selection,outlines official fitness expectations, and provides a structured training plan for beginners based on functional readiness rather than extreme workouts.
Physical fitness is assessed indirectly and directly throughout the selection process. Candidates are evaluated during:
A lack of physical readiness can lead to fatigue, reduced participation, or medical disqualification. This is why physical fitness for NDA selection and CDS is considered a long-term preparation area, not a short-term task.
NDA physical fitness training focuses on developing endurance, strength, and mobility rather than muscle size. Training aims to prepare candidates for:
Candidates who train consistently show better adaptability during academy life and field exercises.
Effective NDA & CDS fitness preparation is built on four essential pillars:
Running, jogging, and brisk walking improve heart and lung efficiency. Endurance is necessary for long training hours and outdoor tasks.
Bodyweight exercises build functional strength required for obstacle courses, lifting tasks, and stability.
Flexible joints and muscles reduce injury risk and improve movement efficiency.
Proper recovery supports muscle repair and long-term consistency in training.
The fitness requirements for NDA exam are primarily checked during medical examination after SSB recommendation.
General Medical Expectations
Medical rejection often occurs due to preventable issues such as obesity, flat foot, or untreated injuries.
The CDS physical eligibility criteria follow similar medical standards but apply to candidates from diverse academic and age backgrounds.
Key considerations include:
CDS candidates are advised to maintain fitness well in advance due to age-related recovery differences.
Candidates often ask how to prepare physical fitness for NDA without prior athletic background. The answer lies in progressive training.
Preparation Guidelines
Physical readiness improves through habit formation, not short-term effort.
This beginner workout plan for NDA selection is designed to build baseline fitness safely.
Weekly Structure
Running and Endurance
Strength Development
Flexibility Training
This approach ensures steady development without injury.
Although there is no separate physical test during SSB, fitness influences performance in:
Candidates with good fitness levels maintain alertness, confidence, and effective communication throughout the process.
Consistent NDA physical fitness training offers benefits beyond selection:
Fitness becomes a professional requirement rather than an exam-related task.
Many aspirants misunderstand fitness preparation.
Common misconceptions include:
In reality, structured and moderate training is more effective.
Physical fitness plays a decisive role in NDA and CDS selection by supporting performance during SSB and ensuring medical eligibility. A beginner-focused approach that emphasizes consistency, gradual progression, and recovery leads to long-term success.
Candidates who integrate physical training into their daily routine early gain a significant advantage in both selection and future military training.
Physical fitness helps candidates perform better in SSB activities and clear medical examinations. It shows stamina, discipline, and readiness for military training.
There is no separate fitness test in SSB, but physical ability is observed during outdoor group tasks and daily activities.
Candidates must meet defence medical standards, including proper height-weight ratio, normal posture, good vision, and overall physical health.
CDS candidates must have good joint mobility, stable blood pressure, acceptable vision, and no chronic medical conditions.
It is recommended to start NDA physical fitness training at least 6 months before SSB to build endurance gradually.
Beginners should focus on running, basic bodyweight exercises, and stretching with gradual intensity increase.
No, gym training is not compulsory. Bodyweight exercises and running are sufficient for NDA & CDS fitness preparation.
Steady-paced running is best as it improves stamina and breathing control needed for selection and training.
Yes, candidates can be rejected in medical examinations if they do not meet fitness standards.
Yes, good fitness improves energy, confidence, and performance during long SSB assessment days.
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