The Exercises for Firefighters

The Exercises for Firefighters:

Firefighter Exercise Move List

1. Back Squat – You can do back squat with dumbbells or kettle bell.

A good way to train your back is by doing back squats with a weight that will not hurt it too much. If you have any concerns about your back then use only free weights instead of using heavy weight for the back squat.

2. Side Bends – Do side bends with a resistance band.

You can also do them without a band. To perform these exercises, you need to bend over and put your hands behind your head while keeping your legs straight. Then you bend forward until your chest touches the floor and then return to starting position. These are great for developing flexibility in the lower back area, shoulders, arms and legs.

3. Dumbbell Lunges – Do lunges with a resistance band.

They are very useful if you want to improve your running speed and endurance.

The Exercises for Firefighters - GYM FIT WORKOUT

4. Single Leg Squats – Perform single leg squats with a resistance band.

These exercises strengthen the muscles of the hip flexors, glutes, hamstrings and calves which are essential for maintaining balance when walking or standing up from sitting positions.

5. Glute Kickbacks – These exercises are great for strengthening the glutes and they also help in developing and lifting the butt.

The back should be kept straight while performing these exercises.

6. Plank – You can perform planks without or with a dumbbell.

The advantage of adding weight is it forces you to focus more on your body posture rather than just relying on the abs.

7. Resistance Band Curls – You can perform these with both a light and a heavy resistance band.

If you use a heavy resistance band then it will focus on building strength and if you use a light resistance band then it will focus on building muscle size.

8. Incline Bench Press – These exercises are good for building strength in the pectorial muscles.

The bench should be inclined at an angle of approximately 45 degrees.

9. Push-Ups – You can do these in two ways, either with your hands shoulder width apart with your feet on a bench or you can do them with only your palms and toes touching the floor.

In both the case keep the back straight and bend your elbows until they touch the floor and then return to starting position.

The Exercises for Firefighters - | Gym Fit Workout

10. Pull-Ups – These exercises are great for developing strength in the back, shoulders and biceps.

11. Dumbbell Flyes – You can do these on a bench or on the floor with or without resistance bands. These exercises will help to build up large pectorial muscles.

12. Dips – Dips are a good exercise to strengthen the triceps and front part of the shoulders. The main thing to remember when doing dips is not to swing the body into them and to keep the back straight at all times.

13. Dumbbell Shoulder Press – These exercises strengthen the muscles of the shoulder and upper back. The motion should start from the legs and flow smoothly up through the body until the weight is fully extended over head. Return the dumbbells slowly until you are in a fully seated position on the ground and then repeat.

14. Bent Over Rows – These exercises are good for strengthening the upper back, lats and rhomboids. Bend over and touch your toes keeping the knees slightly bent. Hold a dumbbell in each hand and row the weights to the waist.

These are just some of the resistance band exercises that you can perform. You can find many more exercises online and in books. Just make sure to take it slow when doing these exercises especially if you are a beginner.

Don’t pick too many exercises to focus on as this will only lead to confusion and will prevent you from focusing on the important ones. For best results, choose between 1 and 4 different exercises and perform 2 sets of 10 repetitions with 1 minute of rest in between each set. This should be enough for a beginner. Also don’t work out every day as this will lead to overtraining which can cause injury and plateaus in muscle growth. Work out every second day at most and make sure that you are properly hydrated before and after each workout.

Resistance bands are a quick and easy way to get in a good workout when you are traveling or when you don’t have access to a gym. They can also be kept in your car, bag or office so you will never be without a way to do your workouts.


Sources & references used in this article:

Comparison of the firefighter candidate physical ability test to weight lifting exercises using electromyography by C Lane, D Hardwick, T Janus, J Mayer – Medicine & Science in Sports & …, 2018 – LWW

Firefighters’ and instructors’ absorption of PAHs and benzene during training exercises by CL Lane, D Hardwick, TP Janus, H Chen, Y Lu… – Work, 2019 –

Phased training for high-reliability occupations: Live-fire exercises for civilian firefighters by KW Fent, C Toennis, D Sammons, S Robertson… – International journal of …, 2019 – Elsevier

Evaluation of firefighter exposure to wood smoke during training exercises at burn houses by MR Baumann, CL Gohm, BL Bonner – Human factors, 2011 –

Stories to live by by S Fernando, L Shaw, D Shaw, M Gallea… – … science & technology, 2016 – ACS Publications

Reflections on work as done (WAD) and work as imagined (WAI) in an emergency response organization: A study on firefighters training exercises by HP Cole – Handbook of health behavior research IV, 1997 – Springer

Evaluation of circuit-training intensity for firefighters by PVR de Carvalho, AW Righi, GJ Huber, CF Lemos… – Applied ergonomics, 2018 – Elsevier

Designing for firefighters—building empathy through live action role-playing by MG Abel, AJ Mortara, RW Pettitt – The Journal of Strength & …, 2011 –

Exercise program design for structural firefighters by T Dyrks, L Ramirez, S Denef, D Meyer… – … on Information Systems …, 2009 –