Firefighter Fitness Routines

Contributed by Paul J. Anderson, M.D.

As firefighters, we’re no strangers to hard physical work. Wearing turnout gear and equipment in extreme heat while dealing with an emergency can push you to your physical limits. In fact, heart attacks are the number one cause of death on the job for firefighters year after year.

Other physical tasks like moving medical patients, some quite large, out of homes or down stairways can tax you physically, or even leave you with an injury. Increasingly, modern fire departments understand that firefighters need to be strong and fit to do the work of firefighting in a way that avoids injury and promotes safety for everyone.

Maybe your department is starting to promote strength and fitness, or maybe you believe that more strength and physical fitness could help you individually as a firefighter. Here are a few ideas to move you forward.

All firefighters need to have a fitness routine running in the background to support their time on duty. Doing nothing and getting out of shape is not a safe option for firefighters, especially as they age.

If you don’t currently have a routine, you’re not alone. According to the CDC, more than 60% of U.S. adults do not engage in the recommended amount of physical activity.

An easy way to kick-start your routine is walking 30 minutes a day for four to five days per week. Find a loop, pick a time, grab a partner and get started.

The bodyweight strength exercises you learned in high school gym class (free squats, sit-ups, crunches, push-ups, pull-ups, etc.) are productive exercises you can also do anywhere. Start easy and work your way up by increasing a few repetitions per week. There are hundreds of 10-minute strength routines on YouTube that you can check out. Here are some more ideas about what you can do to get started.

Interval training is very important for firefighters to train for the intense exertion of a fire evolution. Intervals have you working near your maximum heart rate (Max HR = 220-your age) for two to five minutes followed by an equal period of easy activity that allows you to recover. Then, you work hard again and recover again. In general, an interval workout should contain four to six repeats like this, and can be done on a bike, spin bike, treadmill or stair climber, or you can find a natural environment (a hill, ski trail or stairs) to use for repeat efforts.

Powerlifting is also very important for firefighters, especially multi-joint movements like squats, deadlifts, bench presses and military presses. You want to make sure you learn good technique for these exercises and work with weights that produce stimulus for your muscles and avoid injury. Again, the web is full of programs to help you refine your approach. For technique, take a spin through Juggernaut Training Systems, and for a great power program look up Jim Wendler’s 5-3-1 program.

Interested in diving deeper into the importance of firefighter fitness and nutrition? Check out MnFIRE’s newest training topics and register your department for a free class here.

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MnFIRE stands with our fellow first responders who responded to and are supporting the heartbreaking tragedy at Annunciation Catholic Church and its surrounding community. Every day, these individuals report to duty with courage and compassion. Regardless of the discipline, these professionals answer the call. And while we are trained for these types of incidents, you are never really prepared for the tragedy.

For firefighters needing help, MnFIRE is here for you. We have therapists who understand the fire service, and peer supporters who know all too well the stresses of the job.
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By sponsoring or donating to Miles for MnFIRE, you're not only supporting the 150-mile trek, but also helping raise awareness and funds for firefighter health across the state. Check out how you can get involved here: mnfireinitiative.com/miles-for-mnfire/
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Miles for MnFIRE is just around the corner! Two firefighters, Kyle Bode and Doug Foote, will travel on foot from Duluth to St. Paul from September 13-21, walking about 20 miles per day to show support for MnFIRE’s mission.

By sponsoring or donating to Miles for MnFIRE, youre not only supporting the 150-mile trek, but also helping raise awareness and funds for firefighter health across the state. Check out how you can get involved here: https://mnfireinitiative.com/miles-for-mnfire/

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Want to be a part of the journey? Become a sponsor or donor! See how you can support firefighter health and wellness here: mnfireinitiative.com/miles-for-mnfire/
... See MoreSee Less

Miles for MnFIRE 2025 is just under one month away! During the multi-day, 150-mile walk, two firefighters will be joined by other firefighters, their families and community members to show support for MnFIRE’s important mission.

Want to be a part of the journey? Become a sponsor or donor! See how you can support firefighter health and wellness here: https://mnfireinitiative.com/miles-for-mnfire/
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