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Preparing for the IPPT Sit-Ups Station

The sit-up station may look straightforward, but performing the required number within one minute takes focused preparation. Success comes from building core endurance, mastering proper form, and pacing yourself smartly throughout the test.

Understand the Muscles You’re Training

Sit-ups primarily target the rectus abdominis (the famous six packs), the main abdominal muscle, and engage the hip flexors. Strengthening these areas improves both endurance and control, allowing you to maintain correct technique even when fatigue sets in.

Know the IPPT Sit-Up Standard

Start by lying flat with your knees bent at about 90 degrees. Your hands must remain behind your head or at your temples.

• At the bottom, your shoulder blades must touch the mat.
• At the top, both elbows must touch the knees.

A partner or device will secure your feet during the test, so train this way to simulate real conditions.

Master Your Pacing and Breathing

Many people start too fast and burn out halfway. A better approach is:

• First 20 seconds: steady rhythm, don’t rush.
• Middle 20 seconds: maintain pace and control.
• Final 20 seconds: push harder to finish strong.

Exhale on the way up and avoid resting flat on the mat to save precious seconds.

Aim for the Right Numbers

To pass, most age groups require around 30 to 35 clean sit-ups in one minute. Silver or Gold standards may require 45 to 50 or more, depending on your age. Practice with intervals, such as three sets of one-minute sit-ups with rest between sets, to build rhythm and endurance over time.

Preparing for the IPPT Push-Ups Station

For many participants, push-ups are one of the toughest parts of the test not just because of strength, but because of the strict IPPT push up standards. Every rep must count. To do well, you need upper body endurance, good pacing, and perfect technique from the first second to the last.

Muscles Worked During Push-Ups

Push-ups mainly target the chest (pectorals), shoulders (deltoids), and triceps, while also engaging the core to keep your body stable. A solid core prevents sagging hips, one of the most common causes of no-count reps during the IPPT push up test.

Correct IPPT Push-Up Form

Start in a plank position with your arms fully extended and your hands slightly wider than shoulder-width. Keep a straight line from head to heels.

• Lower your chest smoothly until it’s just above the ground.
• Push back up and lock out your elbows fully.

During the test, reps are tracked either through sensors or a spotter. Any bouncing, half-reps, or poor form won’t be counted.

Use a Smart Pacing Strategy

A common mistake is going too fast at the start, which leads to early burnout. A better strategy is to establish a steady rhythm early, keep your breathing controlled, and save energy for the final 15 to 20 seconds. Aim to maintain a pace you can hold without compromising form.

For most age groups, you’ll need around 30 to 35 push-ups to pass. Silver and Gold standards usually require 40 to 50 or more, depending on age. Train using sets of one-minute push-up intervals with proper rest to improve endurance, rhythm, and consistency over time.

Preparing for the IPPT 2.4 km Run

The 2.4 km run is often the make-or-break station for many participants. While push-ups and sit-ups rely on short bursts of strength, this run tests your cardiovascular endurance, pacing, and mental grit. To improve your IPPT 2.4 km timing, structured training and smart race strategy are essential.

Build a Strong Aerobic Base

Start by focusing on steady-state runs two to three times a week. These runs should be at a conversational pace, helping to build stamina without burning out. A solid aerobic foundation allows you to maintain your speed throughout the entire 2.4 km distance. Over time, this base training makes it easier to shave seconds off your timing chart.

Add Intervals to Boost Speed

Incorporating interval training once a week helps you push beyond your comfort zone. Try alternating between fast segments and recovery jogs, for example 400 m fast followed by 200 m slow. This mirrors the surges you might use in the final laps of the IPPT 2.4 km run, improving both speed and recovery.

Master Your Pacing Strategy

Many runners start too fast and fade in the second half. A better approach is to maintain a controlled pace for the first four laps, then gradually accelerate in the final 800 m. Familiarize yourself with your target lap splits using the IPPT 2.4 km timing chart so you know exactly how fast to go for a pass, silver, or gold standard. Consistency is key. Use a 2.4 km run calculator or timing app to track improvements and adjust your workouts. With regular training, proper pacing, and discipline, hitting your IPPT gold standard run goal becomes realistic and achievable.

Booking Your IPPT Session in Singapore

Booking your IPPT early is one of the smartest ways to manage your training and avoid last-minute stress. You can book an IPPT session up to three months in advance through the OneNS portal. Once your IPPT window opens, it is strongly encouraged to book immediately so you have ample time to train and retake the test if needed.

How to Book

Log in to the OneNS Portal and navigate to ‘Manage IPPT/NS FIT’. There, you can view all available time slots and select a date and location that suits your schedule. After successfully booking, you will receive a transaction code. Keep this code for verification and as proof for your employer that you have registered for your IPPT session.

Reschedule/Cancel Your Booking

All changes must be made online through the OneNS Portal. For morning and afternoon sessions, amendments or cancellations must be completed before 0000hrs. For evening sessions, the deadline is before 1200hrs on the day of the session. You cannot call the NS Hotline to make changes on your behalf. If you no longer plan to attend, cancel your booking (online) early so that the slot becomes available to other NSmen.

What Happens if Sessions Are Cancelled

In rare cases, your IPPT session may be cancelled due to tightened fitness measures or operational reasons. If this happens and your IPPT window is closing soon, you should contact your Unit’s S8 or National Service Relations Officer for guidance on your next steps.

The Birth of National Service

When Singapore became independent in 1965, the young nation faced a serious question: how would it defend itself with such a small standing army? The answer came just two years later, in 1967, with the National Service Act. Every male citizen and second-generation permanent resident would serve the nation through National Service, a rite of passage that has shaped generations ever since.

The First Step: Registration and Medicals

The journey starts around age 16½, when boys register for NS and report to the Central Manpower Base (CMPB) for medical screening. It’s a mix of health checks, fitness assessments, and aptitude tests that determine their PES status, a classification that guides their training path. Many begin training for their IPPT early, booking sessions through the OneNS Portal to build fitness before enlistment.

Enlistment Day and Basic Military Training

Enlistment day is a defining moment. Families say their goodbyes at Pulau Tekong as new recruits board the ferry to BMT. Over weeks, they learn soldiering basics: marching, shooting, field camps, and pushing physical limits. Some move on to command schools like OCS or SCS, while others go directly to their units.

Transition to NSman Life

When they reach their Operationally Ready Date (ORD), they return to civilian life but remain part of the NS system as NSmen. For up to 10 years (or until 40 for enlisted, 50 for officers), they return for In-Camp Trainings (ICT). High key ICTs are longer and more intense, while low key sessions are shorter. Fitness requirements continue annually through IPPT or NS FIT.

MINDEF Reserve: The Final Chapter

After completing ICT cycles or reaching the age limit, they enter MINDEF Reserve (MR). This marks the end of their NS obligations, a quiet milestone that closes a significant chapter of life.

Pre-enlistement, PES and Training

The NS journey begins at around 16½ years old, when recruits receive their pre-enlistment instructions. Their first major appointment is at CMPB, where they undergo medical screening, PES classification, and fitness assessments. You can check details of PES classification on official CMPB site;

• Recruits medically graded PES A or B1 who score 61 points or more in the Pre-Enlistee IPPT (minimum 1 point per station) qualify for an 8-week reduction in full-time NS.
• IPPT score must be achieved at least 2 weeks before the PTP enlistment date. Those who qualify will skip the Physical Training Phase (PTP) and go straight to the 9-week BMT.
• Recruits from Junior Colleges, Millennia Institute, Polytechnics, or ITE who have taken the modified NAPFA test do not need to take a separate Pre-Enlistee IPPT.
• Recruits can book and attempt the Pre-Enlistee IPPT multiple times, but only one booking can be active at a time.
• Pre-Enlistee IPPT results are valid for 1 year.

For students, deferments are often granted to allow completion of major academic milestones such as O-Levels, A-Levels, polytechnic diplomas, or university studies.

Before enlistment, every recruit undergoes a Body Mass Index (BMI) assessment to gauge weight relative to height.A BMI above 27.0 places a recruit in the obese category. Those in this range are placed on a 19-week Basic Military Training (BMT) program, which focuses on gradually improving physical fitness. Calculate your BMI just below:

Why Use IPPT Calculator?

National Service (NS) is mandatory for all male Singapore citizens and permanent residents (PRs). Even dual citizens must serve if they keep Singaporean citizenship past age 21.

They register for it at age 16½ and serve full-time as an NSF (Full-time National Servicemen) at age 18 in the Singapore Armed Forces (SAF), Singapore Police Force (SPF), or Singapore Civil Defense Force (SCDF).

After completing their service as Full-time National Servicemen (NSFs), these men are put in the reserve category and they serve part-time until the age of 40 or 50, based on their rank. These reserve men are called NSmen (Operationally Ready National Servicemen). They must maintain operational readiness, attend In-camp training (ICT), and may be mobilized in emergencies. Both NSFs and NSmen must take the IPPT test annually to prove they are physically fit for the job.

Any NSmen who fail or miss their IPPT must take part in a program called NS FIT (NS Fitness Improvement Training). It consists of 10 sessions over a year and includes various fitness activities like running etc..

How to take the IPPT Test?

In Singapore, the IPPT is administered at Fitness Conditioning Centers (FCCs) such as Maju Camp and Kranji Camp. These centers typically operate on Wednesdays, except on public holidays. Appointments are required for your IPPT session which can be booked via the OneNS portal, with slots available up to three months in advance. It's advisable to schedule your test early to secure your preferred time.

For NSmen, the IPPT window opens on your birthday and closes the day before your next birthday, meaning you have a whole year, and you are required to attempt the IPPT at least once within this period. Booking your test early gives you plenty of time to prepare and helps you avoid the stress of last-minute scheduling.

A typical IPPT session lasts approximately 90 minutes, which includes registration, the three physical stations (sit-ups, push-ups, and the 2.4km run), and necessary rest periods. Make sure to arrive fresh and dressed in proper workout gear, so you’re ready to perform at your best.

IPPT passing score is at least 51 points out of 100, while also scoring a minimum of 1 point in each of the three stations (push-up, sit-up, and 2.4km run). For more detailed information and IPPT booking, please visit the official OneNS portal.