How to Prepare for the Police Physical Ability Test (PAT)

Before you earn the badge, you’ve got to earn your place—and the Physical Ability Test is where many hopefuls get stopped cold. It’s not about being a gym rat. It’s about functional strength, endurance, and grit. If you want to be a cop, your body has to be up to the job.

Think of the PAT like your first real fitness mission. It’s designed to mimic the physical demands of the job: chasing suspects, climbing obstacles, dragging victims, and doing it all under pressure. It’s not about looking strong—it’s about being ready when lives depend on you. In this blog, we’ll break down how to train smart, avoid common pitfalls, and dominate test day with confidence.

1. Know the Test Inside and Out
No two departments have the exact same PAT, so the first step is research. Find out the exact components of the test—most include a sprint, obstacle course, push-ups, sit-ups, and a dummy drag. Some even include stair climbs or trigger pulls.

Once you know what’s coming, tailor your training accordingly. If your test includes a 300-meter sprint and a 1.5-mile run, train for both speed and endurance. If you’re expected to drag a 165-pound dummy, practice weighted carries and sled pulls.

Tip: Ask the department for a test outline or video. Practice the entire sequence in order, not just the parts.
Example: According to a National Law Enforcement Training study, candidates who trained specifically for their department’s PAT had a 70% higher pass rate.

“Success doesn’t come from what you do occasionally. It comes from what you do consistently.” — Marie Forleo

 

2. Train Functionally, Not Just Traditionally
Bench pressing 300 pounds won’t help if you can’t climb a fence or sprint 100 yards in full gear. The PAT is about how well you move, not just how much you lift. Functional training builds the strength and coordination needed for real-world tasks.

Focus on bodyweight movements (push-ups, planks, squats), dynamic exercises (kettlebell swings, burpees, box jumps), and full-body drills that simulate job demands. Train in circuits to build endurance and simulate the continuous effort required in the test.

Tip: Add high-intensity interval training (HIIT) to mimic the short bursts of effort you’ll need during the test.
Example: Recruits who added HIIT workouts to their prep improved their PAT times by 20% on average, according to a Police Fitness Journal review.

“Train like you fight, because you will fight like you train.” — Unknown

 

3. Recovery and Nutrition Are Game-Changers
Training hard is important, but recovery is where the real growth happens. If you’re not eating, sleeping, and stretching right, you’re setting yourself up for burnout—or worse, injury.

Fuel your body with lean protein, complex carbs, and plenty of water. Get at least 7–8 hours of sleep. Stretch and foam roll after every workout. Treat recovery as part of your training, not an afterthought. A tired body underperforms. A recovered one crushes.

Tip: Add one full rest day per week and two active recovery days with light cardio and mobility work.
Example: A study in the Journal of Tactical Performance showed that proper recovery increased PAT performance scores by 18%.

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

 

Final Word
The PAT isn’t just a hurdle—it’s a preview of your new reality. When the test gets tough, remember why you started. Prepare with purpose, train like your career depends on it, and show up knowing you’ve earned every drop of sweat. The badge doesn’t go to the strongest—it goes to the most prepared.