This free PMA physical test calculator checks your scores against the minimum standard for every event. Preparing for PMA Long Course, GD pilot, or another Pakistan Armed Forces commission? Enter your latest practice results to see whether you would pass each event of the initial physical test, how many run points you would score, and the safer training targets to aim for so you pass comfortably on test day.
Minimum standards used (editable)
How to use the PMA Physical Test Calculator
- Choose the standard to check against, or set your own minimums.
- Enter your 1.6 km (1 mile) run time and your push-ups, sit-ups and chin-ups in 2 minutes.
- Mark whether you cleared the 7.4 ft ditch.
- Press Check my result to see pass or fail for each event and your training targets.
Minimums can change between courses, so confirm the current standard before relying on the PMA physical test calculator.
PMA / Pak Army initial physical test standards
The initial physical test takes place on the first day, after your documents and medical checks, and every event is pass/fail. Commonly published minimums for male PMA Long Course candidates are:
| Event | Minimum standard | Notes |
|---|---|---|
| 1.6 km (1 mile) run | Within 8 minutes | Faster times earn points: 7:30 = 2 points, 7:00 = 3 points |
| Push-ups | 15 in 2 minutes | Chest close to ground, full arm extension |
| Sit-ups | 15 in 2 minutes | Proper form counted only |
| Chin-ups | 3 in 2 minutes | Chin over bar, full hang between reps |
| Ditch crossing | 7.4 ft × 7.4 ft, 4 ft deep | Must clear it; failing means you are sent back |
Standards can differ by entry (Long Course, graduate, technical, lady cadet, soldier recruitment) and may be revised. Always confirm the current requirements on the official Join Pak Army website or with your selection centre. You can type any updated minimums into the editable standards above.
8-week preparation outline
- Weeks 1–2: build base: easy runs 3×/week, push-up and sit-up ladders, dead hangs and negatives.
- Weeks 3–5: add intervals (400 m repeats), timed 2-minute sets, and band-assisted chin-ups.
- Weeks 6–7: full mock tests once a week in the same order and time of day as the real test.
- Week 8: taper. Reduce volume, keep intensity, sleep well, and practise the ditch jump technique safely.
Frequently asked questions
What is the running time for the PMA physical test?
The commonly published standard is 1.6 km (1 mile) in 8 minutes or less. Finishing in 7:30 earns 2 points and 7:00 earns 3 points.
How many push-ups are required for PMA?
The published minimum is 15 push-ups in 2 minutes, with 15 sit-ups and 3 chin-ups, also in 2 minutes each.
What happens if I fail one event?
The initial physical test is pass/fail on every event. Failing any single event normally means you are sent back and cannot continue to the next stage of that selection.
Are the standards the same for everyone?
No. Requirements can vary by course, gender and category, and they may change. Use the editable minimums to match the latest official notice.
What happens in the PMA initial physical test?
Candidates usually run 1.6 km (1 mile), do timed push-ups, sit-ups and chin-ups, and cross a ditch. You need to meet every minimum; a fast run doesn’t make up for too few chin-ups.
How should I prepare for the ISSB physical test?
Start 6 to 8 weeks ahead. Run 3 to 4 times a week with one interval session, practise push-ups and sit-ups in timed 2-minute sets, and build chin-ups with slow negatives and assisted reps. Aim for about 20% above each minimum so an off day still passes.
Related tools
Unofficial practice tool based on publicly reported standards. Not affiliated with the Pakistan Army or ISSB. Always confirm the current requirements through official channels and train safely.