Police Physical Ability Test (PAT): 6 Ways to Prepare

A career as a police officer can be both thrilling and rewarding. It is also one of the more physically demanding occupations.

A police physical ability test (PAT), sometimes called a physical agility test, checks whether an applicant can meet the physical demands of the job. Depending on the department, that can mean a timed run, push-ups and sit-ups, or a job-simulation course with stairs, obstacles, a dummy drag and other practical tasks.

There is no single national police PAT. The United States Capitol Police, LAPD, state police agencies and local departments all publish their own events and passing standards. If you want to become a police officer, the first useful step is to download the current instructions from the department you are actually applying to.

Most tests demand a mix of cardiovascular fitness, muscular strength, endurance and the ability to keep moving when you are tired. It is common to be strong in one event and surprisingly weak in another. That is why simply “getting fit” is less reliable than practicing the actual test.

The following six tips will help you prepare without pretending every department uses the same PAT.

1. Prepare for the Pressure, Not Just the Exercises

You need more than strength and a decent running time. A PAT is performed against a clock, with an evaluator watching, and one missed standard may end that attempt. Even familiar exercises feel different under pressure.

Practice the events in the published order and under the same time limits whenever possible. Learn what counts as a correct repetition. A rushed push-up that the evaluator does not count is just wasted energy.

Bring your focus and expectation of success to the test. You should arrive physically ready, mentally alert and familiar enough with the course that nothing on the day feels completely new.

2. Know Which Kind of PAT You Are Taking

Police departments generally use a fitness-based test, a job-simulation course or a combination of the two. Both are usually pass/fail, but the events, scoring and rest periods can be very different.

Do not train from a random police fitness chart and assume it matches your test. Use the department’s current candidate guide, including its event order, technique rules and minimum score for every event.

The job simulation approach assesses a candidate’s capacity to deal with real-life scenarios. It means you’ll be put through physical simulations similar to those seen in a police officer’s job, such as sprinting a short distance, hauling a body, going up and downstairs, and overcoming obstacles like windows and walls. 

The goal is to check if an applicant can satisfy the physical requirements for becoming a police officer by putting them through physical simulations similar to what they would do on the job.

Depending on the department, a job-simulation course may include:

• Climbing stairs or stepping over low hurdles
• Running a specified distance
• Low crawling
• Climbing through a window or over a fence or wall
• Dragging a weighted dummy
• Operating a trigger-pull or resistance station

Practice the actual movements where you can do so safely. Heavy dummy drags and obstacle work are poor exercises to improvise alone at home; use proper equipment and supervision.

Similarly, you must be in prime shape to pass the fitness-based physical ability test. While the test does not simulate actual police tasks, it does assess a person’s general physical fitness. Some people contend that this is the best technique since it gives information about the candidates’ general fitness and physical abilities, and an indication of their ability to care for themselves.

Each department can choose how many and which aspects to include in their fitness-based PAT. However, the following are the most common ones:

• 1.5-mile run
• Push-ups
• 75-yard dash
• Sit-ups
• Trigger pull, arm ergo-meter, and sit/reach extensions used to test additional strength
• Bench-press

To pass, you must complete each event according to that department’s rules. Some agencies use age- and sex-adjusted percentile tables; others use one time limit or a fixed job-simulation standard. Read the scoring guide closely and make sure you know whether you must pass every event separately or earn a combined score.

The best way to get a high score for each fitness-based PAT aspect is by improving on them through regular practice and exercise. It will serve you well during the test.

3. Understand the ‘Cooper’ Standards

Many agencies base their fitness events or percentile tables on Cooper Institute norms. That does not create one national “Cooper test.” For example, one department may test a 1.5-mile run, push-ups and sit-ups, while another adds a 300-meter sprint or uses a practical obstacle course.

If you already train consistently, four weeks of event-specific practice may be enough to sharpen technique and pacing. If you are not in a regular exercise routine, eight to twelve weeks is a more sensible starting point. Give yourself longer if your first practice test shows a large gap, and get medical advice before starting a hard program if you have an injury or health concern.

Do not attempt to take your physical ability test without first learning what activities will be included. Websites for departments can provide you with a wealth of information. If not, reach out to the concerned departments, and they will help you out.

4. Get the Exact Test Criteria and Test Yourself

Do not show up for the test without having a good idea of what to expect! That’s a formula for disaster. Most agencies publish the events, technique rules and passing scores. Compare, for example, the very different tests used by the United States Capitol Police, LAPD and New York State Police.

Once you know what will be on the test and what score you need, run a baseline test. Record every repetition and time, then spend most of your training on the events where you are closest to failing—not only the ones you enjoy.

Your department’s page—not a generic chart—is the one that decides whether you pass. The PAT is also only one part of preparing for the academy; our separate guide explains how hard police academy is and what recruits should expect.

5. Train the Events You Will Be Tested On

The events vary, but running, push-ups, sit-ups, jumping and job-simulation tasks appear often. Build general fitness, then give the most practice to the movements, distances and time limits in your own test.

Running

A running element is included in many departments’ tests, and 1.5 miles is a common distance—but it is not universal. To pass, you must meet the standard in your own candidate guide. Some departments use one deadline, while others use age- or sex-adjusted scoring. Build up gradually, then practice the exact distance and pace you will be tested on.

Push-Ups

Another common feature of the PAT is doing push-ups. During a timed test, some departments need you to accomplish as many push-ups as possible (generally a minute). Others want you to keep doing push-ups until you can’t anymore. You can boost your strength by practicing looping resistance bands in addition to traditional push-ups.

Sit-Ups

Sit-ups are also common in fitness-based PATs. Some agencies use a timed one-minute event, while others use a different time limit or do not test sit-ups at all. Practice the exact repetition standard in your guide; a fast repetition that does not count will not help you.

Maximum Bench Press

Where a bench press is included, the score may be based on repetitions, a fixed load or a percentage of body weight. Train the version in your candidate guide. Chest presses and push-ups can help build strength, but they do not replace practicing the required bench-press technique if that is what will be scored.

Sit and Reach

The sit-and-reach measures flexibility, not agility. You sit with your legs extended and reach forward while the distance is measured. Practice the exact protocol your agency uses and improve gradually; bouncing or forcing the stretch on test day is a poor way to find extra inches.

Vertical Jump

The vertical jump measures how high you can jump from a standing position. Squats, controlled box jumps and other plyometric work train a similar explosive movement. Start with a safe box height, land under control and step back down rather than turning every repetition into another jump.

6. Taper and Get the Test-Day Details Right

You’ve put in a lot of effort and are in terrific shape. You may want to train hard until the final minute. Don’t. Ease off during the final 24 to 48 hours and avoid an intense workout that leaves you sore. Get normal sleep, arrive hydrated and eat food you already know sits well. Test day is not the time to experiment with a new pre-workout drink or a large dose of caffeine.

The day of your test finally arrives. You’re pumped and ready to fly through it. You’ve gotten a decent night’s sleep, eaten a light breakfast and are well hydrated. Wear comfortable clothes and well-fitted athletic shoes. Bring gloves or knee pads only if the candidate guide allows them.

Make sure you leave early as well. Don’t forget to arrive on time for your test!

Take some time to warm up and breathe when you arrive. This helps you relax while also bringing your body up to speed.

Finally, take a moment to concentrate on what you’re about to do. Visualize the suspect you’ll be pursuing. Allow your adrenaline to flow freely. Own the moment… because the finish line—and the start of your career as a police officer—is just around the corner.

Police PAT Questions

What is involved in a police physical ability test?

Common fitness events include push-ups, sit-ups, a 300-meter sprint and a 1.5-mile run. Job-simulation tests may add stairs, fences or walls, crawling, a dummy drag and a trigger-pull station. The exact events and passing score come from the hiring department.

How long should I train for a police PAT?

Eight to twelve weeks is a reasonable starting point if you are not training regularly. A fit applicant may need less general conditioning but should still practice the exact events, order, technique and rest periods. Use a baseline attempt to decide how much time you actually need.