The Most Effective Workouts for Firefighters

Every firefighter knows that they must be in great physical shape and healthy to be successful at their job. In addition to a healthy and balanced diet, firefighters need a workout routine that’s going to challenge them and strengthen the appropriate muscles. Unfortunately, many aspiring firefighters or firefighters in training don’t know which workouts they should do, so they just do a little of everything. While something is better than nothing, you can do better. Whether you’re an active firefighter, firefighter in training, or future firefighter—get yourself in shape with the appropriate workouts. We put together a list of the most effective workouts for firefighters. Read on to learn more.

Planks

We know most people look at planks and think they’re too simple—and they are simple, but they’re not easy. Planks engage your core on an entirely different level than sit-ups, even if you’re only doing 30-second intervals. Firefighters need a strong core because it’s (literally) the core of your physique. A strong core will reduce your chances of back problems and other muscle strains.

Squats

Everyone needs strong legs, and squats are one of the easiest and most effective ways to work your legs. You could do squats with a bar and additional weights (and you probably will eventually), but bodyweight squats are largely underrated. In fact, you should master body-weight squats before you add weight because if you can’t lift your own body weight, then you shouldn’t be adding more weight.

Farmer Walks

Another extremely simple, yet effective workout is the farmer walk. Farmer walks engage your core, shoulders, and your grip; an added bonus is that they force you to work on your posture too. Many people will perform farmer walks by holding a straight bar with both hands, but you can also use dumbbells or kettlebells.

Sled Drags

Possibly the most popular workout for firefighters is the sled drag. The reason sled drags are so effective is because they resemble a day on the job. When responding to emergencies, firefighters may need to drag materials and even individuals to safety. Sled drags will engage your grip, legs, and even your heart and lungs. Again, like many other workouts on this list, sled drags don’t appear difficult until you do a few yourself.

HIIT Sessions

Finally, you can’t forget about the most important muscle in your body—your heart. While many of the previously mentioned workouts will get your heart pumping, you should make an effort to specifically target your heart. Of course, there are hundreds of cardiovascular exercises, but the most efficient way to work your heart is through high-intensity interval training (HIIT).

Firefighting puts a lot of wear and tear on your body, so it’s imperative that you stay in shape. If you’re an aspiring firefighter, you’ll need to prepare for a future of carrying firefighter hand tools while wearing PPE—all while moving quickly. Practicing the most effective workouts for firefighters will condition you for a successful future in firefighting.