The RRB Group D Physical Efficiency Test (PET) is a make-or-break stage for lakhs of aspirants eyeing jobs like Track Maintainer, Assistant Loco Pilot, or Pointsman in Indian Railways. Unlike the written exam, PET tests raw physical stamina think lifting 35kg weights or sprinting 1km under brutal time limits. Fail here, and your dream derails, no matter your CBT score.
This guide cracks open the 2025 PET standards, shares real-life success hacks from past qualifiers, and reveals expert-backed strategies to ace the test. Whether you’re a gym rookie or a fitness enthusiast, these insights will prep you like a pro.
Key Highlights 📌
| Key Point | Details |
|---|---|
| Organization | Railway Recruitment Board (RRB) |
| PET Stage | Mandatory after clearing CBT |
| Male Criteria | Lift 35kg/100m in 2 mins; Run 1km in 4:15 mins |
| Female Criteria | Lift 20kg/100m in 2 mins; Run 1km in 5:40 mins |
| PwD Exemption | Candidates with 40%+ disability skip PET |
| Training Period | 8–12 weeks recommended |
| Failure Rate | ~30% (2024 data) |
| Medical Test | Follows PET; A-2/B-1 vision standards apply |
| Official Website | https://www.rrbcdg.gov.in/ |
PET Requirements 🗓
Gender-Wise Tasks
The PET isn’t one-size-fits-all. Here’s how tasks differ:
| Gender | Weight Lift/Carry | Running |
|---|---|---|
| Male | 35kg for 100m (≤2 mins) | 1km in 4:15 mins |
| Female | 20kg for 100m (≤2 mins) | 1km in 5:40 mins |
Pro Tip: Practice with sandbags or rice sacks—they mimic actual test conditions better than gym weights.
Medical Benchmarks Post-PET
Clearing PET isn’t enough. You’ll face a rigorous medical exam with standards like:
| Medical Grade | Vision (Distant/Near) | Fitness |
|---|---|---|
| A-2 | 6/9 without glasses | No color blindness |
| B-1 | 6/12 with glasses (≤4D power) | Full-body endurance |
Real-Life Example: Rajesh (2024 qualifier) failed initially due to -3.5 eyesight but passed after LASIK surgery and re-testing.
Training Blueprint: From Couch to PET-Ready in 8 Weeks 🏋️
Phase-Wise Plan
| Week | Focus | Routine |
|---|---|---|
| 1–2 | Build stamina | Jogging + 15kg lifts (3 sets/day) |
| 3–4 | Speed drills | Interval runs + 25kg lifts |
| 5–6 | Test simulation | Timed 1km runs + 35kg carries |
| 7–8 | Peak performance | Mock PETs under exam conditions |
Expert Insight:
“Most candidates neglect grip strength. Use farmer’s walks to avoid dropping weights during the test.”
— Dr. Anil Kumar, Sports Physiotherapist
Common Pitfalls & How to Dodge Them ❌
Top 5 Mistakes
| Mistake | Fix |
|---|---|
| Starting training late | Begin 3 months before PET |
| Ignoring diet | Eat high-protein (eggs, dal) + carbs (rice, roti) |
| Skipping rest days | Train 5 days/week; recover for 2 |
| Poor form | Watch YouTube demos or hire a coach |
| Overconfidence | Time yourself weekly—no guesswork! |
Storytime: Priya (Mumbai) failed her first PET by 20 seconds because she didn’t practice with a timer. She aced it next time by using a stopwatch app.
Tools & Gear: Must-Haves for PET Prep 🛠
| Item | Purpose | Budget Option |
|---|---|---|
| Weighted vest | Simulates carry test | Sand-filled backpack |
| Stopwatch | Tracks run timings | Mobile app (e.g., Strava) |
| Gym gloves | Prevents blisters | ₹100 cotton gloves |
| Hydration pack | Avoids dehydration | Homemade ORS water |
LSI Keywords: RRB Group D PET training, physical test tips, railway fitness standards.
Final Pep Talk 💪
PET isn’t about being the strongest it’s about smart, consistent prep. Treat it like a video game: level up weekly, learn from failures, and boss that test day