PMA Chest Expansion Improvement Program

Joining the Pakistan Army as a commissioned officer is not just a career choice; it is a long-term commitment to discipline, leadership, and national service. Every year, thousands of young men and women apply for the Pakistan Military Academy (PMA) Long Course, but only a small percentage succeed.

The PMA Long Course is the primary pathway to becoming a Second Lieutenant in the Pakistan Army. Selection is not based on luck. It depends on eligibility, preparation, personality, intelligence, physical fitness, and honesty.

This detailed guide is written for:

• First-time applicants

• Repeat candidates

• Parents who want clarity

• Students planning ahead

It explains the entire journey — from eligibility and registration to tests, ISSB preparation, English, IQ, OLQs, interviews, physical fitness, and training mindset.

1. PMA Long Course 158 (2026) – Apply Dates & Eligibility

Expected Registration Timeline

📌 Final dates are announced only on the official website:
joinpakarmy.gov.pk

Always rely on the official website, not social media posts.

2. Age Eligibility – Qualification Based (Very Important)

Age eligibility is a strict requirement. Even one day over-age can lead to rejection.

Age Limit Comparison Box

Important Clarifications

• Age is calculated as on the cut-off date mentioned in the advertisement

• Age relaxation is not automatic

• 4-year degree holders usually do not get relaxation

3. Educational Requirements (With Explanation)

Minimum Marks Required

A-Level candidates must provide IBCC equivalence.

📌 Why education matters:
The Army trains officers in tactics, leadership, psychology, and military studies. Academic ability shows learning capacity and discipline.

4. Physical Standards (Not Just Numbers)

Minimum Physical Standards

Physical standards exist to ensure candidates can handle field training, drills, and combat readiness.

5. Required Documents (Prepare Early)

• CNIC or Form-B

• Father’s CNIC

• Matric & Intermediate certificates + mark sheets

• Recent passport-size photographs

• Valid email address & mobile number

📌 Incorrect or incomplete documents can cause early rejection.

6. PMA Long Course 158 Registration Process (Step-by-Step)

Registration Flow

1️⃣ Visit joinpakarmy.gov.pk
2️⃣ Select PMA Long Course 158
3️⃣ Create account using CNIC/Form-B
4️⃣ Fill personal & educational details carefully
5️⃣ Select AS&RC test centre
6️⃣ Choose test date (subject to availability)
7️⃣ Print registration slip

Common Registration Mistakes (Avoid These)

❌ Wrong email or phone number
❌ Selecting distant AS&RC unnecessarily
❌ Typing incorrect marks or DOB
❌ Waiting till the last date

7. Physical Test Requirements (With Preparation Insight)

Physical Test Standards

Do’s & Don’ts (Physical Test)

Do’s

• Start training 4–6 weeks earlier

• Practice running on time

• Focus on stamina + breathing

Don’ts

• Don’t rely on gym only

• Don’t skip warm-up

• Don’t overtrain before test day

8. English – A Core Skill, Not Optional

English is the official working language of the Pakistan Army.

Where English Is Used

At ISSB

• Group discussions

• Lecturettes

• Psychological writing

• Interviews

At PMA

• Classroom lectures

• Orders & briefings

• Military subjects

• Presentations

During Career

• Reports & appreciations

• Foreign courses & UN missions

• Staff appointments

📌 Improving English improves confidence, leadership image, and command presence.

9. Personality, IQ & Officer-Like Qualities (OLQs)

12 Core OLQs ISSB Looks For

• Effective Intelligence

• Reasoning Ability

• Self-Confidence

• Initiative

• Leadership

• Responsibility

• Cooperation

• Social Adaptability

• Courage

• Determination

• Power of Expression

• Emotional Stability

These expand into 36 traits and 144 sub-traits, observed throughout:

• GTO tasks

• Interviews

• Psychological tests

• Daily interaction

IQ Preparation Tips

• Practice verbal & non-verbal reasoning daily

• Improve speed + accuracy

• Train decision-making under pressure

📌 Memorization does not help. Natural thinking does.

10. AS&RC vs ISSB Interview – Clear Comparison

Interview Do’s & Don’ts

Do

• Speak clearly & honestly

• Maintain eye contact

• Stay calm under pressure

Don’t

• Exaggerate achievements

• Memorize answers

• Argue or become defensive

11. Physical Fitness & Chest Expansion (Safe & Realistic)

4–6 Week Chest Expansion Program

Breathing Drills

• Diaphragmatic breathing – 15 reps

• Rib cage expansion – 10 reps

Stretching

• Doorway chest stretch

• Side rib stretch

Strength Training

• Push-ups

• Dumbbell pullovers

Cardio

• Jogging + brisk walking

📌 Improvement depends on consistency, posture, and body structure.
No unrealistic promises.

12. Frequently Asked Questions (FAQs)

Q1: What is the age limit for PMA Long Course 158?

17–22 years for Intermediate; higher for graduates.

Q2: How long is PMA training?

Approximately 2 years at PMA Kakul.

Q3: Can A-Level students apply?

Yes, with IBCC equivalence.

Q4: Is coaching compulsory?

No, but proper guidance improves understanding.

Q5: How important is English?

Essential at ISSB, PMA, and throughout military career.

Q6: Can personality be faked?

No. ISSB detects inconsistency quickly.

Conclusion

PMA Long Course 158 (2026) is not about passing a few tests. It is about becoming an officer in mindset, discipline, and behavior.

Candidates who:

• Prepare physically

• Improve English

• Develop personality

• Stay honest and consistent

stand a much stronger chance of success.

Selection is competitive, but proper preparation turns potential into performance.