Personal Trainer For IPPT | How to Pass The Test?

📌 What Is IPPT (Individual Physical Proficiency Test)?

The Individual Physical Proficiency Test (IPPT) is Singapore’s national fitness assessment for SAF, SCDF, and SPF personnel.

✅ It tests strength, core stability, and cardiovascular endurance.
✅ Mandatory for NSmen and conscripts with PES A, B, B1, or B2.
✅ Must be taken within your annual IPPT window.

👉 Fun Fact: Since 2014, IPPT has been streamlined into 3 stations only, making it simpler but still highly challenging.

💪 What Is Checked During the IPPT?

The IPPT is scored out of 100 points across 3 stations.

Station	Test	Max Points	Fitness Focus
🏋️ Push-ups	Max reps in 1 min	25	Upper body strength
🧍 Sit-ups	Max reps in 1 min	25	Core & endurance
🏃 2.4km Run	Fastest time	50	Cardiovascular endurance

👉 Passing Rules:

• At least 1 point per station.
• Awards: Pass, Silver, Gold (based on total score).
• Age-specific standards (younger = tougher benchmarks).

“IPPT Scoring Pyramid – Pass (51 pts), Silver (61 pts), Gold (75 pts)”

📅 How to Create an Effective IPPT Training Plan

A well-structured 6- to 8-week training plan can transform your results.

🧠 Core Training Principles

• Progressive Overload – increase reps/pace weekly
• Specificity – practice push-ups, sit-ups, runs (not just gym work)
• Recovery – rest days & sleep boost gains
• Nutrition – hydrate and fuel properly before test day

🏋️ Sample 6-Week IPPT Training Plan

Week	Push-Ups & Core	Running Focus	Key Tip
1	3 sets push-ups + core drills	2 easy runs, 1 long run	Build base
2	Add sets, planks	Intervals (200m × 4)	Speed intro
3	Superset push/sit	Tempo run + intervals	Raise intensity
4	Circuit (push + sit timed)	2.4km trial run	Simulate test
5	High-rep push/sit	Fast intervals + 2.4 goal pace	Peak
6	Light deload	Final 2.4 test simulation	Taper

⚡ Pro Tips for Each Station

✔ Push-ups – Focus on form, add incline/diamond variations.
✔ Sit-ups – Mix fast sit-ups with planks & leg raises.
✔ Running – Alternate easy runs, sprints, and tempo runs.

🏆 Test-Day Tips

✅ Sleep 7–8 hrs before test
✅ Eat light meals (avoid heavy food 4 hrs prior)
✅ Warm up with dynamic stretches
✅ Hydrate (but don’t overdrink)
✅ Pace your 2.4 km run — split evenly across laps

💡 Pro Hack: Practice at an IPPT site before test day to reduce nerves.

🎯 Why You Should Train With a Personal Trainer

Even the best plan fails without consistency, accountability, and feedback. That’s where a trainer helps:

• Correct your form (no “no counts”)
• Tailor workouts to YOUR weak station
• Keep you motivated
• Push you past your limits safely

“Ready to smash your IPPT?”
Book a certified StringsSG Personal Trainer today. Trainers come to your condo gyms, outdoor parks, or your home — making training convenient and effective.

Your IPPT doesn’t have to be stressful. With the right plan + trainer, you can go from barely passing to Gold in just weeks.