Physical Requirement
The Fitness Test
Don't let the "bleep test" worry you. Here is exactly what you need to achieve.
The Standard
To become a prison officer, you must pass a medical and a fitness test. The fitness test is designed to ensure you have the stamina and strength to perform C&R (Control and Restraint) safely.
1. The Bleep Test (Shuttle Run)
You must run between two lines, 15 meters apart, in time with a beep. The beeps get faster as you progress.
- Requirement: Level 5.4
- Distance: Total of approx 500-600 meters.
- Difficulty: Looked at objectively, Level 5.4 is a "jogging" pace for an average active adult. It is not an elite athlete standard.
2. Grip Strength
You need to demonstrate sufficient grip strength to hold a shield or restrain a prisoner. This is measured using a dynamometer.
- Requirement: Usually around 25-30kg varying by gender/age protocols, but generally achievable for most adults.
3. Shield Hold (Sometimes included)
Some recruitment centers test your ability to hold a riot shield (approx 7kg) in a defensive position for a set time (e.g. 60 seconds).
How to Prepare
If you are sedentary, start running (Couch to 5k is excellent). Practice short sprints and turning. For grip strength, dead hangs or farmer's walks/carries (holding heavy weights while walking) are good preparation.
Medical Warning
You will also check your blood pressure and eyesight. High blood pressure is a common reason for deferral, so get checked by your GP if you are unsure.