NSmen training for their IPPT. (Photo: MINDEF Facebook)
For many NSmen, National Service is more than just training – it’s a journey that transforms fitness and builds lasting habits. The daily routines, group exercises, and physical challenges push individuals to discover strength and stamina they didn’t know they had. Over time, what starts as a demanding schedule becomes a rhythm that shapes both body and mind.
The key measure of fitness standard for all NSmen is the Individual Physical Proficiency Test (or more commonly known as IPPT). Depending on each NSman’s individual performance, he can earn up to $500 in cash incentives, with Gold, Silver, and Pass-with-Incentive tiers recognising their effort and fitness. Clearing your IPPT early also means you’ve fulfilled your yearly fitness obligation, saving time from attending additional NS FIT sessions. On top of these incentives, the benefits go beyond just passing the test. The discipline, resilience, and habits formed through these routines extend into daily life – more energy, better health, and the confidence that comes from knowing their bodies can rise to the challenge. NS proves that fitness isn’t just a requirement; it’s a foundation for a stronger, healthier lifestyle.
Here, four NSmen share how NS has helped their fitness levels and what’s their go-to fitness routine to ace their IPPT:
“My National Service (NS) days have always played an integral role in shaping my adult journey, instilling discipline and a strong commitment to maintaining my fitness regime. Serving in the Singapore Armed Forces (SAF) 1st Commando Battalion not only pushed me to excel physically but also built the mental resilience to uphold high standards of health and fitness long after my active service. In striving for the annual Best Combat Unit (BCU) award, we were ingrained with the mindset that being “the best” meant achieving nothing less than gold in our IPPT. To stay on track, I also learned how to plan structured training programmes safely while managing fatigue.
Through countless interval runs and strenuous PT sessions, I stay motivated by setting and hitting both short- and long-term goals. More than 11 years later, I continue to keep fit while balancing career and personal commitments. I have competed in combat sports, enduring gruelling weight cuts and intense training to take part in Sanda (a form of kickboxing with takedowns) as well as freestyle wrestling. Today, even as a new dad to a 7-month-old, I still train consistently, hitting the gym around four times a week for resistance work and running three sessions (interval, threshold, and long runs). These activities keep me sharp and always ready for IPPT.
My love for running began in NS and it continues to drive me today. I recently completed my first Half-Marathon, took part in a Men’s Doubles Hyrox in June, and will be competing in another this November. Along the way, I still test myself occasionally with self-conducted IPPTs. The lessons and discipline from my NS days have had a lasting impact, shaping not only my lifestyle but also my mindset, and I am confident that I will still be chasing fitness goals even 50 years from now.”
CPL (NS) Soh Kian Tiong Nicholas, 1st Commando Battalion
“During my time in NS, I had the opportunity to train under very strict leadership. Even when other platoons were already in their bunk resting, we continued to train. It was a test of mental strength, and at that time, I remember our motto was ‘tough times don’t last; tough man does’. As a result of that, we were able to achieve a 70% IPPT gold for the whole platoon.
One of the easier ways to prepare for IPPT is to favour consistency over intensity. Generally, I jog weekly, and about 6 months before the evaluation, step up on cardio and strength training.
For strength, I prefer to do compound exercises like pull up and push up. Consistency is key for me in how I am able to still maintain and do 24 pull ups since my NS days.”
CPL (NS) Ray Chan, 24 SA
“National Service was more than just a duty to my country; it became an important chapter in my personal growth and well-being. My greatest take away during my time in the army was an improvement in fitness. Before entering National Service, I exercised occasionally, but I knew I was nowhere near where I wanted to be fitness- wise, often lacking the discipline and motivation to maintain a consistent routine. National Service changed that completely.
From my time in BMT as part of the PTP batch, physical activity became a core part of my daily life. Morning runs, strength training sessions and obstacle courses were not optional – they were part of the schedule. Initially, the intensity of these activities felt overwhelming, but over time I noticed my stamina increasing. During my time in the unit, my job scope as a field engineer could be quite demanding physically which was another motivating factor to keep fit. These tasks that once left me exhausted, like long-distance runs or carrying heavy equipment, gradually became manageable. The discipline of exercising regularly instilled in me a level of consistency I had never experienced before.
The enticing monetary & intangible incentives that IPPT poses may well be enough to encourage people to start taking fitness seriously; $300 and a badge I can wear with pride on my uniform, encouraged me to push myself and strive for gold. To maintain fitness levels on regular days I made it a habit to either hit the gym, run or even both if I still had energy reserves from the day’s training. In the days approaching IPPT, I would mimic the test criterias to see what can be improved and work on the area I’m lacking in solely. The day prior to the test I would take all physical activities easy and turn in early to ensure my body has as much energy as possible. IPPT is only required to be cleared once annually, so I channelled the mindset of getting it over and done with in my first attempt and really pushed my limits mentally and physically.
Beyond physical strength and endurance, National Service also helped me develop mental toughness. Pushing through fatigue during long marches or maintaining focus during fitness tests taught me the importance of resilience. As a section commander, fitness became more about being strong enough to serve effectively and being capable to lead my section by example. The camaraderie of training with others also further motivated me, as we encouraged one another to push past our limits.
In conclusion, National Service was a turning point for my personal fitness. The structured training, discipline, and resilience it fostered helped me become stronger both physically and mentally. What began as a dreaded challenge became one of the most rewarding aspects, proving that one can also benefit as an individual whilst serving the nation.”
2SG (NS) Joshua Ong, 30SCE
“Joining National Service (NS) at the age of 22 has been a transformative experience for my fitness journey. I was somewhat detached from regular physical exercise, but the structured training and rigorous demands of NS quickly shifted that. The daily routines and physical challenges had ignited a newfound commitment to my health and fitness.
The significant aspect of training in NS was building camaraderie with my fellow buddy and mates. The shared challenges fostered a spirit of team and mutual support, making the dreaded PT to be more motivating and enjoyable.
The key to acing IPPT is the saying: “consistency is key”. Regular routine training is essential to building and maintaining the strength, stamina and endurance. Back when I was doing IPPT, I told myself mentally that every push is a step closer to earning the coveted Gold award.
Through it all, my fitness journey never ended as I continue to work out and join challenges like the Standard Chartered runs.”
CFC (NS) Lye Guo Jian, 1CDO
If you have any NS stories to share or would like to contribute to our monthly NSmen Share articles, please drop an email to our Editor Sean at tsean@safra.sg and we will get back to you.
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