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Getting into the New Zealand Police isn’t a walk in the park – it’s tough, it’s designed that way but it’s definitely worth the effort.

To be accepted into NZ Police training you will need to be fit enough to pass the police physical tests.

As your Personal Trainer I am here to train you to the fitness level that is required and beyond so you can be better than the best and give you the greatest chance of passing the tests.

I have sat the tests, I know what they are looking for and I can offer you a range of options to help you pass.

It does not matter where in the world you are, the initial consultation can be in person, via phone or skype.



As your Personal Trainer my aim is to support, motivate and train you to get physically and mentally prepared. I believe in training you to meet the minimum fitness level that is required and beyond, to get you to be “better than the best” and give you the greatest chance of passing the tests.


I specialise inpolice sphere

Strength and Endurance

Weight Training

Run Training

Specific Training for the correct execution of the press ups, vertical jump, 2.4km run and grip strength


Training Options  (please contact me for session and programme prices)

Personalised training programmes

1:1 personal training sessions, at the gym, the Fit For Life Private Studio, your home, or outside (if you are in the greater Dunedin area) sessions are 45mins

Phone, email or skype support and motivation


So if your goal is to join the Police, whether you are starting from scratch or you just need to work on a particular physical requirement get in touch with me and let’s get you there.



NZ Police Physical Appraisal Test Requirements

Press – Ups

Males : 34 or more correctly executed continuous press-ups

Females : 20 or more correctly executed continuous press-ups



Vertical Jump 

Males : vertical jump ability at least 48cm

Females : vertical jump ability at least 40cm



2.4km Run


  • Under 20 years: 10 min 51 seconds

  • 20 – 29 years: 10 min 15 seconds

  • 30 – 34 years: 10 min 50 seconds

  • 35 – 39 years: 11 min 30 seconds

  • 40+ years: 12 min 15 seconds



  • Under 20 years: 12 min 54 seconds

  • 20 – 29 years: 11 min 50 seconds

  • 30 – 34 years: 12 min 25 seconds

  • 35 – 39 years: 13 min 10 seconds

  • 40+ years: 14 min 10 seconds


Grip Strength

Males : combined total of both hands should be at least 96kg

Females : combined total of both hands should be at least 52kg



BMI data will be collated, and used in conjunction with a waist to hip ratio to advise applicants of programs to undertake weight reduction and therefore increase both health and fitness levels if required.


For more information visit the newcops website or contact Janet





  • Maria Dudley says:
    April 6, 2017 at 1:28 pm


    I have applied for the Police force and would like a consultation please.I live in Nelson so it would have to be phone or skype. I’d be happy to come and see you after that.

    Would you have an appointment time free tomorrow? If not then next week?


  • Noelene says:
    April 7, 2017 at 6:03 pm

    Hi Janet,

    I work in Comms At the Wellington police station. I’m looking for someone to help me train for college as my attempts to do it on my own have not been consistent and I also do not trust trainers at the gym. I need a trainer who is familiar with police fitness who can get me up to speed. Was wondering if we could schedule a time time to discuss possibilities ? Thank you!

  • fitforlife01 says: (Author)
    April 9, 2017 at 3:56 pm

    Hi Noelene, yes happy to schedule a time to talk. I have tried emailing you but your email doesnt appear to work. Can you email me “janet@fitforlifecoaches.co.nz” and we can take it from there. Regards

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