focus on your fitness

Firefighters face intense physical demands in their line of work, from carrying heavy equipment to rescuing individuals in dangerous environments. Maintaining a high level of fitness is crucial—not just for job performance, but for overall health, injury prevention, and longevity. A firefighter’s strength, endurance, and mental resilience often mean the difference between life and death during emergency situations.

This page is dedicated to providing you with the resources and guidance to stay in peak physical condition, perform better on the job, and reduce your risk of injury.

  • WORKOUT OF THE WEEK
  • CARDIO
  • BODY WEIGHT
  • WEIGHT LIFTING
  • CHALLENGES

Workout of the Week

Don’t know where to start? These weekly workouts combine strength, endurance, and functional fitness. Whether you’re training at the firehouse or at home, these flexible routines help maintain readiness between shifts. Workouts vary each week to keep things fresh and engaging, targeting all the key muscle groups required for your job.

Cardio & Endurance

Boost your cardiovascular health and stamina to improve performance during long shifts or extended emergency operations.

Firefighting often requires sustained effort over long periods of time, making cardiovascular fitness just as critical as strength. Endurance programs are specifically designed to ensure you have the energy to push through extended shifts and high-stress situations.

View Cardio Exercises

No weights? No Problem.

Body weight exercises are an excellent way to stay fit, whether you’re at the firehouse or on the go. These exercises rely on your own body weight to build strength, endurance, and flexibility without the need for equipment. Perfect for when you’re short on time or space.

View Body Weight Exercises

Strength Training

Strength is essential for tasks like carrying equipment, lifting patients, and moving debris. This section focuses on functional strength training to build muscle and power. Expect exercises like squats, deadlifts, overhead presses, and loaded carries that simulate real-life firefighting tasks. We also offer strength-building strategies to prevent injury and improve performance.

View Strength Training Workouts

Challenges

Looking to challenge yourself and compete with your fellow firemen? Check out the upcoming challenges, or just take a look at past challenges!

View Upcoming Challenges

RESOURCES/APPS

Nike Run Club

Caliber

My Fitness Pal