Police Officer

Preparing For The Post Exam And Physical Agility Test

The POST exam and physical agility test aren't just boxes to check — they reflect the knowledge, readiness, and resilience required to succeed in the academy and on the job. Preparing early will help you feel confident, reduce stress, lower your risk of injury, and give you the best shot at starting strong on day one.

Stanard & Associates offers a POST study guide and practice test for purchase. Be sure you are selecting materials specific to the POST exam.

Iowa Law Enforcement Academy (ILEA) Physical Standards:

We encourage applicants to start training early. A consistent routine—even a few days a week—can make a big difference over time.

1.5-MILE RUN

The run is about steady endurance and smart pacing. The goal is to build stamina gradually and stay consistent.

Helpful ways to prepare:

• Start with shorter runs and slowly add distance each week
• Add interval training (short bursts of faster running followed by recovery)
• Complete one weekly run at or above 1.5 miles to build confidence
• Strengthen legs and core to improve form and reduce fatigue
• Include rest days to recover and prevent injury

Extra tips:

• Hydrate regularly and fuel your body with balanced meals
• Practice pacing so you don't start too fast
• Wear supportive running shoes to protect your joints

SIT-UPS (1 MINUTE)

Sit-ups measure core endurance, which supports balance, stability, and injury prevention.

Helpful ways to prepare:

• Train sit-ups 3–4 times per week
• Add core exercises like planks, leg raises, and twists
• Practice timed sets so your body gets used to the one-minute pace
• Focus on controlled, consistent form

PUSH-UPS (1 MINUTE)

Push-ups measure upper-body strength and endurance—important for control, stability, and overall performance.

Helpful ways to prepare:

• Practice push-ups consistently with proper form
• Build volume gradually (more reps over time, shorter rest periods)
• Use variations (incline, wide, close-grip) to build strength
• Practice timed sets to prepare for the test environment

You don't need to be perfect on day one — you just need to start. Small improvements each week add up fast, and training now is one of the best ways to set yourself up for success in the academy.