How to Prepare and What to Expect in 2025
If you’ve applied to join the South African Police Service (SAPS) through the Basic Police Development Learning Programme (BPDLP), one of the most important steps is the physical fitness assessment.
This stage helps SAPS identify candidates who are physically capable of handling the demands of police work — including emergencies, foot chases, patrols, and long shifts.
In this post, we break down what the SAPS fitness test includes, how to train for it, and what you need to pass.
🏋️♂️ Why Does SAPS Test Physical Fitness?
Being a police officer requires more than just intelligence — you must be strong, fast, and agile. The physical fitness test ensures that every recruit can:
- Respond quickly during emergencies
- Work under pressure
- Perform physical tasks like arrests and searches
- Stay safe and protect others in dangerous situations
🏃♀️ What to Expect in the SAPS Physical Fitness Test
While SAPS does not publish a fixed national fitness standard, most assessments include a combination of the following:
1. 2.4 KM Run (Timed)
This is a basic endurance test to see how fit your heart and lungs are.
- Target time: around 12–15 minutes
- You must run or jog the full distance — walking may disqualify you
✅ Train Tip: Practice running 3 times a week. Gradually increase speed and reduce your time.
2. Push-Ups (Repetitions)
Tests upper body strength — important for handling physical confrontations.
- You may be asked to complete 20–30 push-ups in one go
- Some assessments use a 2-minute time limit
3. Sit-Ups or Crunches (Repetitions)
Tests core strength and endurance.
- Expect to complete 30–40 sit-ups in a set time (around 1–2 minutes)
- Form matters! Elbows must touch your knees
4. Shuttle Run / Beep Test
This tests speed and agility. You’ll run back and forth between two points with increasing speed.
- Used to measure VO2 max (oxygen endurance)
- Usually involves progressive levels — start slow and get faster
💡 Tip: Practice sprinting and turning quickly. Agility is as important as speed.
🧥 What to Wear and Bring on Assessment Day
- Comfortable gym clothes (T-shirt, shorts or tracksuit)
- Running shoes with good grip
- Water bottle
- Small towel
- Copy of your application or invitation letter
🛑 Do not arrive late or in jeans/sandals — it may lead to automatic disqualification.
🏆 How to Train for the SAPS Fitness Test
✅ Weekly Fitness Plan (Example)
Day 1: 2.4 km run + stretching
Day 2: Push-ups + sit-ups (3 sets)
Day 3: Beep test or shuttle runs
Day 4: Rest or light walking
Day 5: Full-body circuit (running, bodyweight squats, lunges)
Weekend: Optional training or active recovery (cycling, hiking)
❌ Reasons for Failing the SAPS Fitness Test
- Poor endurance or slow run time
- Inability to complete required push-ups or sit-ups
- Arriving unfit or unprepared
- Missing the appointment or improper dress code
- Refusing or quitting during any exercise
💬 Final Advice for Applicants
The SAPS physical fitness test is tough — but not impossible. With consistent training, good sleep, and the right mindset, you can pass this stage and move one step closer to serving your country.
💡 Start early, stay consistent, and believe in yourself.
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