What are the Physical Standards Required for RRB Group D?

The Railway Recruitment Board released the RRB Group D 2025 Notification, announcing 32,438 vacancies for Level 1 posts. This exam is conducted to recruit candidates for various Level 1 positions in Indian Railways. For the exam, applicants must have passed the 10th standard, hold an ITI or an equivalent qualification, or possess a National Apprenticeship Certificate (NAC) from NCVT. It is important to note that the exam is expected to be conducted in July- August. Read and bookmark this article as we have provided full details on the Physical Standards required for the RRB Group D Exam 2025.

Physical Standards Required For RRB Group D

Meeting the physical standards required for the RRB Group D Examination is important for candidates aiming to secure a position in the Indian Railways. These standards are designed to ensure that individuals can handle the physical demands of their roles effectively. Proper preparation, awareness of the requirements, and maintaining good health are essential steps toward achieving success in the PET and subsequent stages of the selection process.

Physical Efficiency Test (PET)

The PET assesses a candidate’s physical fitness and endurance, tailored differently for male and female applicants. Persons with Disabilities (PwD) are exempted from this test but must undergo a medical examination. Have a look at the physical standards required for both male and female candidates.​

For Male Candidates

1. Weight Lifting: Lift and carry 35 kg for 100 meters within 2 minutes without dropping.

2. Running: Complete 1000 meters in 4 minutes and 15 seconds in one attempt.​

For Female Candidates

1. Weight Lifting: Lift and carry 20 kg for 100 meters within 2 minutes without dropping.​

2. Running: Complete 1000 meters in 5 minutes and 40 seconds in one attempt.​

These standards ensure candidates can perform tasks like lifting heavy objects and covering distances swiftly, which are common in railway duties.​

Medical Standards

Post-PET, candidates undergo a medical examination to verify they meet the health criteria for their specific roles. The medical standards focus on general fitness and visual acuity, categorized as follows:​

Note: “Sn.” refers to the Snellen chart, a standard tool for measuring visual acuity.​

Candidates should ensure they meet the medical standards under the physical standards required for RRB Group D relevant to their desired positions, as failing to do so can lead to the disqualification of candidates.​

Preparation Tips for Physical Efficiency Test

To successfully clear the Physical Standards required for RRB Group D, candidates must focus on improving their overall fitness. Below are some detailed preparation tips to enhance performance in the test:

1. Strength Training

Since the PET involves weight lifting and carrying tasks, developing muscle strength is essential. Follow these tips:

• Weight Lifting: Start with light weights and gradually increase to build endurance. Practice carrying weights similar to the PET requirement (35 kg for men and 20 kg for women).

• Core Strengthening: Incorporate exercises such as planks, sit-ups, and leg raises to improve core stability, which is crucial for lifting heavy loads.

• Upper Body Exercises: Push-ups, pull-ups, and shoulder presses will strengthen your arms and shoulders, aiding in weight carrying.

• Lower Body Strengthening: Squats, lunges, and deadlifts will help build leg strength, which is essential for both lifting and running.

2. Cardiovascular Fitness

Since running is a critical part of the PET, endurance and stamina play a vital role. Follow these steps to improve cardiovascular health:

• Regular Running: Start with a brisk walk, then gradually increase running distance and speed. Try interval training, alternating between fast and slow speeds.

• Skipping Rope: This is an excellent exercise to build stamina, improve leg strength, and enhance agility.

• Cycling & Swimming: These activities help increase lung capacity, improve endurance, and enhance leg power.

• Breathing Exercises: Practice deep breathing techniques to strengthen your lungs and sustain a steady pace during running.

Medical Check-Up & Diet

Before appearing for the PET, ensure that your body is in optimal condition by following these measures:

• Medical Check-up: Visit a doctor to check for any underlying health conditions such as asthma, heart problems, or joint issues.

• Balanced Diet: Eat a protein-rich diet including eggs, lean meat, pulses, and nuts to build muscle. Consume iron-rich foods like spinach and dry fruits to maintain energy levels.

• Hydration: Drink at least 3-4 liters of water daily to prevent dehydration and muscle cramps.

• Avoid Junk Food: Cut down on processed foods, excessive sugar, and oily items that can slow down metabolism and cause fatigue.

Mental Preparation

• Stay Motivated: Keep a positive mindset and visualize your success in the PET.

• Reduce Stress: Practice yoga or meditation to stay calm and focused.

• Follow a Sleep Routine: Ensure 7-8 hours of sleep to allow the body to recover and function optimally.