(4+6) Physical Exercises Which Every Defence Aspirant Must Do to Keep Fit For Academy

A job full of adventure and goosebumps at every single walk of the career! That’s what a job in forces feels like. Joining the defence forces is a lifetime experience for a person, which gives a lifetime of learnings and memories. As they say, it is not just a job, it’s a way of life! You get to see new places, you make new friends from all over the India and the list goes on…

But, for becoming a part of your dream organization, you have to suffer a lot. You have to push yourself to the limits which you deemed impossible to conquer. It is a well-known phrase-

“Only the test of fire makes fine steel.”

One of the traits which almost everyone would agree upon for become a combat leader is, fulfill good physique! The way an Officer walks, the way an Officer talks is derived from his/her physique. As a dedicated Defence Aspirant, we should work hard daily to keep ourselves in good physical shape.

Here is a list of exercises that all defence aspirants should do daily, including girls. Most of you reading this may already be doing it. If you are already doing it, then doing it the right way it critically important to get the desired results. So, here we present, (4+4) Physical Exercises which Every Defence Aspirant Must Do.

Part 1- Basic Exercises (1-4)-

These exercises are a must for every person, whether he/she wants to join the forces or not. Just to keep oneself in good physical condition.

 1. ‘Push Ups’ – The King Of All The Exercises

This must be as good as clear that you have to be able to do pushups if you were to call yourself you a ‘fitness enthusiast’. More than that, the way a cadet trains and gets punishments ( or ‘Ragda’ as we call it! ), if you can do normal pushups easily, then those ‘advanced pushups’ won’t haunt you much!  😆

The king of all the exercises, which is going to strengthen your back, chest, biceps and shoulders too. You may have seen in your SSB Call up letter that before joining academy you should be able to do 13 push ups. Now, 13 may not seem like a long shot, but to make your transition from a civilian to a hardened soldier smooth, you can start with 3 sets of 10 repetitions each and then you can gradually take the count to 3 sets of 50 repetitions each.

It may be cumbersome for beginners, but it is very beneficial for your whole body!

 Exercises Mentioned in the Call Up Letter

Here is how you do Pushups the ‘Right Way’-

Place your hands firmly on the ground, slightly wider than your shoulders. Ground your toes into the floor to stabilize your lower half. Tighten your abs as if you are preparing to take a punch, and flatten your back so your entire body is neutral and straight. Begin to lower your body by keeping your back flat and eyes focused at a point three feet in front of you to keep a neutral neck until your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move. Your body should remain in a straight line from head to toe. Draw your shoulder blades back and down alternatively, keeping elbows tucked close to your body (don’t “T” your arms). Then slowly go down and then up.

Now that you know how to do a pushups the right way, here’s how that is going to benefit you in the Academy. Try and do some of these too if you can-

Comeon Cadets! Advance!

This may look like a piece of cake to the person who’s not actually doing it to move about in front, back, left, right. But it takes a good amount of practice and a perfect coordination between hand and leg movements otherwise not much of your teeth would be find in your jaw.  😆 Anyways, it’s not that tough.  🙂


Ji Ustaad!

Some practices better be left for Academy!  😆 But this requires a good amount of power in the forearms and shoulders. Pushups would surely help you out in this.

2. ‘Pull Ups’ – For Bigger Forearms and Stronger Shoulders

Ah Pull ups! It is a nightmare to those who can’t do it. It is very difficult to do in the beginning for some people. And they comprise a good part of physical training at any Military Training around the globe. Your body needs to be ‘seasoned’ in order to do this. But, like always, if you do have strength, then, no sea too rough, no muff too tough!

Up we Go!

It is basically beneficial for your back and your shoulders. If you have a gym membership, then there will be pull up bars all over the place. At your home, you have the perfect pull up equipment in your door way. If you have neither of these things, find a local playground and use the monkey bars out there.  This is one piece of equipment that needs to be in your arsenal, so find a way to get one.  No excuses, play like a champ!

Choice is yours, either do it in the Academy, or do it now like a boss!

How to do Pull Ups in the right way –

Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you.  Hang all the way down.  Pull yourself up until your chin is above the bar followed by a Slight pause and then Lower yourself all the way back down.  Go up, and really concentrate on isolating your back and biceps muscles.  Remember not to swing! Once you can do a single pull up, work on doing them in sets. Do one pull up, then wait a minute or two and then do another one.  Then wait a few more minutes and do another one.  A few days later, try to do two in a row, and do a few sets of two.  You need to start somewhere, but as soon as you can do one, you will find a way to do two.  After that, find a way to do three, and so on.  Remember, don’t cheat yourself by only going halfway down and not going all the way up.  Straighten your arms out at the bottom and then get your chin over the bar!

3. ‘Chin Ups’ – Little Brother of Pull Ups for Bigger Biceps!

A Chin Up is when your hands are facing towards you and rest its same as that of pull ups.  Although this also works on your back but it has more emphasis on your biceps.

After joining, you would have to handle big guns, so strength in biceps would surely be a plus one.

It is easy chaps!

How to do Pull Ups the Right Way-

Grab a bar with a closer grip as shown in the picture given below, with your hands facing towards you.  Hang all the way down.  Pull yourself up until your chin is above the bar followed by a Slight pause and then Lower yourself all the way back down.  Go up, and really concentrate on isolating your biceps muscles. Remember not to swing!

That’s how we do it!

4. ‘Squats’ – To give you strength and some shape!

We surely don’t need to bring out the importance of legs. Strong legs, strong thighs would definitely help you in Obstacle Courses conducted in groups. Moreover, you got to have some strength in those knees of yours, and this, the Squats definitely promise you some.

Come on, Come on!

So, coming to your lower body, your legs! You have to strengthen them in order to gain more stability and power. You can begin with 3 sets of 20 repetitions each and then gradually increase it to 3 sets of 50 repetitions each. Squats are one of the simple exercises which we can do to strengthen our leg muscles.

How to do Squats the Right Way –

There are different types of squat in which you can use your body weight or additional weights in form of barbells. The setup for the squat is incredibly simple. Stand with your feet slightly wider than your hips.  Your toes should be pointed slightly outward at an angle about 5 to 20 degrees outward. Look straight ahead and pick a spot on the wall in front of you. You would have to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. Then slowly go down and then up, do repetitions as much as you can.

All Power to You!

Part 2- ‘Cadet Like’ Exercises (4-10)-

Now lets come to some ‘Cadet Like’ exercises, if you want to fix in your adrenaline rush!

5. Rope Climbing – Let’s Start The Climb!

Rope Climbing is invariably a vital part of any Military Training. Chaps who have been to Services Selection Board have already did it in their individual obstacle course. If you still haven’t, all you have to do is, just get some rope and bloody climb on it! As simple as that.

6. Rolling – Back to Basics!

Now this one will come to you in the form of Punishments only. Senior is feeling cocky? Okay, start rolling! Front roll, back roll, too much fun!  😆

7. Running – Always on the Run!

This is a Punishment Running Though!

You have a Bicycle. But can you ride it? Nah! It will ride you!

To put things in a nutshell, if you are a runner, training would be a lot merciful to you than others.

8. Plank – Some Core Strength!

All it takes for doing almost all the exercises efficiently is a good core strength, and Planks, give you that.

Now, it may seem quite easy. After all it’s just holding the pushup position, right? Just try it once. Misconceptions will fade away! And it’s not just holding it for a minute or two. 😆

9. Crawling – Let’s Hit the Dirt!

Smart GC!

Ah, GC Karan Shergill had it! Get used to it. Under barbed wires!  😆

10. Frog Jump – Daddu Chaal!

Advance! Advance!

Now, here is where those squats might help.

So that’s it. In a Summary!  😆

Don’t think that if you can do it all then it’s going to be a honeymoon period in the training. Forces have plenty of tools to get you out of your comfort zone.

But they treat you like a Maharaja Ofcourse!

Have you read this Amazing Motivational Book?

SHOOT. DIVE. FLY. – A must read for every Defence Aspirant!

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Buy this book here-


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Myself Akash Dutta, an Engineering Student of Electronics and Communications and a die hard defence aspirant. Basketball lover, who likes to explore new places. I am the one who believes in learning new skills and does everything with perfection. Also, I have a very strong belief in expressing thoughts through words and there is nothing which can overrule words.

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