Every year, thousands of aspiring candidates take the prestigious defence examination to serve the nation with all their might. To increase their chances of qualifying for the exam, the enthusiasts undergo stringent fitness training programs to maintain the highest fitness levels to score well in the physical examination. Since the defence physical fitness exam is an essential hurdle to clear to join the Indian army, aspirants undergo various physical fitness exercises, such as running, push-ups, pull-ups, core activities, etc., to enhance their strength, stamina, endurance, and overall fitness capacities.
Defence forces experience demanding and challenging situations on the field, including combat, patrolling, and handling heavy arms and equipment, which requires them to be in their topmost physical and mental form. For soldiers to perform their duties productively, it is paramount for them to undergo rigorous defence physical training to fulfill the responsibility of safeguarding the nation.
The following is a description of a 12-week intense fitness training program designed to assist aspirants in starting their fitness journey from scratch and achieving their fitness goals at the end of the training program. It focuses on building strength, endurance, agility, and cardiovascular fitness. However, before proceeding, make sure to visit a health professional to examine your physical status.
The first four weeks of the fitness training program are dedicated to building a strong foundation to effortlessly proceed to advanced levels without falling short on required physical metrics.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Day 7: Rest
Serving in the Indian army is a physically and mentally taxing process. It involves spending extended periods in the field, requiring soldiers to exhibit strength and endurance and perform long missions without breaking a sweat. Hence, from week 5 to 8, aspirants will perform exercises that will help them build strength and endurance.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Day 7: Rest
During the peak performance week, the goal is to help aspirants reach their highest level of physical readiness and endurance. This week focuses on pushing their limits while maintaining proper form and injury prevention.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Day 7: Rest
To achieve physical fitness goals, aspirants can seek help from a fitness trainer or a defence physical training app to elevate the level of their fitness routine by modifying the routine per their requirements. Throughout the 12 weeks, candidates should make sure to maintain a healthy diet, stay hydrated, and get enough sleep and rest to support their training.
Good Luck, Soldier!
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