Push-ups are one of the most common challenges for candidates preparing for a police academy fitness test. Whether you can barely complete five repetitions or you're a few short of your required score, getting better takes more than maxing out every day.
The key is figuring out what's limiting your performance and adjusting your training accordingly. At Morris Training Co., we start with a baseline, identify what needs improvement, and progress from there.
Our coaching approach: Assess your baseline, build your repetitions, add timed intervals when appropriate, and reassess when progress stalls.
Understand the police academy push-up assessment
In Ohio, the Ohio Peace Officer Training Commission (OPOTC) physical fitness assessment includes push-ups, sit-ups, and a 1.5-mile run. The push-up event is timed for one minute, so you need both the strength to perform proper repetitions and the endurance to sustain your pace.
Required scores depend on factors such as your age, sex, and testing stage. Because policies and standards can change, confirm the exact requirements with your academy and review the Ohio Attorney General's OPOTC resources.
Establish your baseline
Before picking a workout, find out what you can actually do. Perform standard push-ups using your test's technique requirements, and count the repetitions you can complete with acceptable form.
Someone who can only perform five push-ups shouldn't necessarily follow the same routine as someone who can comfortably perform 25. The limitation—and therefore the solution—may be different.
- Record your number of proper repetitions.
- Notice whether strength, fatigue, or technique ends the set.
- Use the result to choose the next training progression.
Your baseline is a starting point, not a judgment.
Identify what's holding you back
Low push-up counts aren't all caused by the same problem. Before adding more repetitions, identify the biggest limitation.
Only a few reps?
If even a few standard push-ups are difficult, prioritize upper-body strength and easier push-up variations so you can build capacity.
Fatiguing too soon?
If you can complete several reps but fade during longer efforts, gradually introduce more total work and timed intervals.
Something hurts?
Stop painful repetitions instead of pushing through. Review technique and training load; seek an appropriate healthcare evaluation for persistent or significant pain.
Build strength with useful variations
Improving standard push-ups doesn't mean exclusively repeating standard push-ups. The right supporting exercises can help build the strength and control needed for better performance.
Knee push-ups
Reduce the amount of body weight you support while practicing a controlled pressing movement. Keep your body aligned from knees to shoulders.
Incline push-ups
Place your hands on a stable elevated surface to make the movement easier. Gradually lower the surface as your ability improves.
Upper body + core
Chest presses, triceps exercises, rows, and planks can help improve pressing strength and body control.
Coaching tip: Make the exercise challenging enough to promote progress, but manageable enough that you can practice good technique.
Know when to add reps—and when to add time
This is where your baseline becomes useful. Rather than prescribing the same sets and reps to every candidate, adjust the training emphasis to your current performance.
Few repetitions → build capacity
Begin with a manageable number of good standard push-ups and appropriate easier variations. Focus first on building up from where you are.
Reps feel easy → introduce intervals
When repetition-based work becomes comfortable, introduce timed sets and planned recovery to improve endurance and pacing.
Reps stop increasing → change the stimulus
Try shorter sets with fewer reps performed on a timer instead of repeating maximum-effort sets that aren't improving.
As you're ready, practice the actual one-minute assessment to learn how fatigue and pacing affect your performance. The exact intervals, repetitions, and recovery should match your ability—not a universal formula.
Fix the form errors that cost repetitions
More repetitions won't help if they don't meet your test's movement standards. These mistakes often appear as the set gets harder:
Back sagging or arching
Your torso loses alignment as fatigue builds.
Hips dropping
Your body stops moving as one controlled unit.
Shoulder position breaking down
Upper-body control deteriorates, especially near the end of a set.
Incomplete repetitions
Speed takes priority over the required range of motion.
Have a coach or partner watch your set—or record yourself and review the video. Form breakdown is often easier to spot from the outside than while you're performing the movement.
Count the repetitions that would count on test day. Quality comes before an inflated number.
Train consistently and recover
If push-ups are your main weak event, roughly three focused sessions per week can be a reasonable starting point. If you aren't recovering well, two sessions may work better.
Training frequency should reflect your experience, recovery, and other physical demands. Beginners don't need to exhaust themselves with push-ups every day to improve.
Don't forget the rest of the test. Your running, sit-ups, and any other required events still matter. Prioritize your weakest area without allowing your other fitness abilities to decline.
How long does it take to improve?
There's no honest answer that fits everyone. Someone a few repetitions short of the standard has different needs from someone who cannot yet complete a standard push-up.
Track your quality repetitions, exercise variations, performance during timed sets, and technique over time. If progress slows, reevaluate the approach instead of assuming you just need to work harder.
Frequently asked questions
Should I do push-ups every day for the police academy?
Not necessarily. Daily hard training can create unnecessary fatigue. Two to three focused weekly sessions may be a better starting point, depending on your experience and recovery.
Will knee push-ups help my standard push-ups?
They can. Knee push-ups let you practice pressing and build strength at an easier difficulty. Pair them with a progression toward the standard movement you'll need on test day.
Should I train for strength or endurance?
Start with your limiting factor. If a few reps are difficult, build strength and basic repetition capacity. If you can perform several reps but fatigue early, increase the emphasis on endurance and timed work.
Should I practice the full one-minute test?
Yes, as your capacity allows. Practicing the test format can help with pacing and familiarity, but every workout doesn't need to be a maximum-effort attempt.
Your test has a standard. Your training should have a plan.
Morris Training Co. offers a structured 8-week Ohio OPOTC preparation program focused on push-ups, sit-ups, and the 1.5-mile run.