Physical Fitness Tips for Defence Aspirants Get by Best Defence Academy in Lucknow
Want to join the Indian Armed Forces? Then get ready to sweat! Physical fitness is not optional; it’s a non-negotiable part of being a defence aspirant. And if you’re serious about it, there’s no better place than Shield Defence Academy, Lucknow. They don’t just build your muscles—they build your mindset, stamina, and discipline.
Let’s dive into the exact fitness blueprint that Shield Defence Academy shares with its students to transform them into battle-ready candidates.
Understanding Defence Physical Fitness Requirements
General Fitness Standards for NDA, CDS, AFCAT, Navy & Air Force
Each exam has its own physical benchmarks, but the bottom line? You must be fit, fast, and functional.
NDA Physical Eligibility Overview
Minimum Height: 157 cm (varies by region)
Running: 2.4 km in 15 minutes
Push-ups: 15-20
Chin-ups: 8
Rope Climbing & Balance Beam tests
CDS Physical Standards
Strong cardiovascular health
BMI between 18.5–24.9
Eye-sight: 6/6 or 6/9
AFCAT & Air Force X/Y Group Requirements
Run 1.6 km in 6.30 minutes
10 Push-ups
20 Sit-ups
8 Chin-ups
Visual acuity & hearing tests
Psychological Edge of Being Fit
Fitness isn’t just physical—a fit body houses a focused mind. Defence forces value candidates who stay calm under pressure, and physical stamina directly supports that.
How Shield Defence Academy Prepares Aspirants for Fitness Excellence
Customised Physical Training Programmes
Every student is different, and so is their training plan. At Shield Defence Academy, personalised fitness regimens are designed to help candidates meet and exceed military standards.
Morning Drill Sessions
The academy’s day starts at dawn with intense physical drills including:
Long-distance running
Sprinting
Stretching
Team-based obstacle courses
Endurance Building Routines
To build stamina:
Circuit training
Hill sprints
Swimming
Plank holds & functional core workouts
Regular Fitness Assessments & Mock Tests
Progress is tracked weekly through fitness tests, mirroring actual defence physical exams. It ensures aspirants are battle-ready before they step into the real SSB or written stage.
Mentorship from Ex-Defence Personnel
Who better to train you than those who’ve worn the uniform? Shield Defence Academy's trainers are ex-army and air force officials with first-hand knowledge.
Daily Routine Suggested by Shield Defence Academy
Morning Physical Training Schedule
50 AM: Wake-up call & stretching
5:30 AM: 2.4 km run + bodyweight training
70 AM: Cool down, yoga & breakfast
Balanced Nutrition Tips from Academy Experts
High-protein diet for muscle recovery
Carb-cycling for energy management
Hydration: 3–4 litres daily
Avoid junk, sugar, and oily food
Rest and Recovery Protocols
Rest is taken seriously. Minimum 6–7 hours of sleep, weekly rest days, and guided recovery using foam rollers, ice baths, and nutrition.
Core Fitness Components Covered by Shield Defence Academy
Cardiovascular Endurance
Focus on:
Running
Skipping
Swimming
HIIT (High-Intensity Interval Training)
Muscular Strength and Endurance
Exercises include:
Push-ups
Squats
Pull-ups
Deadlifts (for advanced trainees)
Flexibility & Agility
Trained through:
Yoga
Agility ladders
Dynamic stretching
Balance board drills
Body Composition Management
Weight loss plans, BMI monitoring, and weekly progress charts ensure aspirants stay within healthy ranges.
Specialised Tips for Different Defence Exams
NDA Aspirants – Teenage Fitness Blueprint
Since NDA candidates are often 16-19 years old, Shield focuses on:
Growth-friendly workouts
Posture correction
Light strength training with more bodyweight movements
CDS Aspirants – Adult Male/Female Protocols
For 21–25 age group:
Strength + endurance
Weight resistance training
Anaerobic threshold workouts
Navy SSR/AA & Air Force X/Y Group Tips
Focus on running under 7 mins
Visual & auditory exercises
Water-based stamina training for Navy aspirants
Mental Fitness & Motivation Techniques
Mindfulness and Stress Management
Breathing exercises
Meditation
Visualization before exams or SSB tasks
Discipline and Goal Setting Habits
Daily journals
Monthly milestone setting
Time-blocking techniques
Motivational Sessions at Shield Defence Academy
Held weekly with:
Veterans
Psychologists
Defence-selected alumni
Common Fitness Mistakes Defence Aspirants Make
Ignoring Flexibility
Stretching is not optional—tight muscles can lead to injuries, failed rope climbs, and stiff running.
Overtraining without Rest
More isn’t always better. Rest days = recovery days = growth.
Skipping Warm-Ups and Cool Downs
Your muscles aren’t machines. Warming up prepares them; cooling down protects them.
Success Stories from Shield Defence Academy
Real-life Transformations
Amit, 18 – Lost 14 kg and passed NDA in first attempt
Surbhi, 23 – Cleared CDS after building endurance over 6 months
Testimonials from Selected Candidates
"Shield gave me the strength and discipline I never had before. From zero to Indian Navy!" – Rohit Singh, SSR Candidate
"SSB was tough, but Shield made it seem doable. Grateful for every drop of sweat." – Priya Mishra, CDS
Conclusion
At the end of the day, defence dreams demand discipline, and physical fitness is your biggest ally. Shield Defence Academy in Lucknow knows this better than anyone. With expert trainers, personalised routines, and results to show, they’re helping hundreds turn dreams into commissions.
So, lace up, show up, and train like a warrior—because the Indian Armed Forces don’t select the average. They select the prepared.
📍 Address: 2nd Floor Sita Arcade, opp. Awadh Hospital, near Singar Nagar, Alambagh, Lucknow, Uttar Pradesh 226005
📞 Phone: 9519441948
📧 Email: shielddefenceacademy@gmail.com
🌐 Website: https://www.shielddefenceacademy.com/
