The Firefighter's Functional Fitness Plan for Real-World Strength

There's arguably no one who needs to be in better shape than first responders. Firefighters, in particular, spend days scaling buildings, climbing stairs, and running head-first into raging fires, all while wearing equipment that can weigh upwards of 150 pounds. Not to mention, in worst-case scenarios, they may even have to carry individuals of all sizes to safety. 

"Strength and endurance aren’t just helpful for firefighters—they’re life-saving," said Tyler Billington CPT, ISSA Nutrition, ISSA strength and conditioning, CrossFit Level 1. "Strength ensures they can carry heavy equipment, break through barriers, and lift people to safety. Endurance is critical because fires don’t stop just because you’re tired—firefighters need to operate at peak performance for extended periods, often in extreme heat and stress. Without both strength and endurance, a firefighter becomes a liability instead of an asset in an emergency."

To build the ultimate firefighter functional fitness plan, we tapped two firefighters-turned-personal trainers to share the best exercises for strength, endurance, and real-world performance.

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Firefighter's Functional Fitness Plan

"A firefighter’s fitness plan is built around real-world strength, endurance, and mobility," says former firefighter Tanner Starnes NASM CPT, NASM Nutrition, CrossFit Level 1. "Their training focuses on being strong enough to carry heavy loads, having the stamina to work under stress, and staying mobile to move quickly in tight spaces. For the average person, this translates to being able to lift groceries without straining, having the endurance to keep up with kids, and avoiding injuries from daily movements. Functional fitness—like carrying, pushing, pulling, and core stability—is just as valuable in everyday life as it is in an emergency."

The exercises below focus on moving powerfully under load, maintaining endurance, and staying agile—all crucial for fire ground performance. Functional movements are key exercises and should include things like:

1. Loaded Farmers Carry 

Simulates carrying heavy equipment and injured people.

How to Do It

1. Stand tall with a weight in each hand. 
2. Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs. 
3. Walk forward, using choppy, heel-to-toe steps. 
4. Ensure that your head is facing forward and your posture is rigid.
5. Alternate with sandbag carries as desired. 

2. Deadlifts

Strengthens the legs and back for lifting, climbing stairs, and pulling victims to safety

How to Do It 

1. With a barbell in front of you, stand with your feet hip-width apart. Roll the barbell up to your shins, to start.
2. Bend down to grasp it outside your knees.
3. Keeping your lower back in its natural arch, push through your heels and extend your hips until you’re standing with the bar in front of your thighs.
4. Make sure to keep the bar close to your body throughout the movement. 
5. Alternate with squats to build more well-rounded lower-body strength. 

3. Sled Pushes/Pulls

Mimics dragging hoses and moving heavy objects.

How to Do It

1. Facing the sled, pull the straps taut with straight arms. 
2. Slightly bend your knees as you pull the straps in a row movement toward you. 
3. Then move behind the sled with your arms straight and flexed and drive it forward using slow, controlled steps.

Related: The Single Most Effective Cooldown Exercise to Boost Mobility on Leg Day

4. Pullups

Builds upper-body strength for climbing ladders and pulling oneself up.

 How to Do It

1. Hang from a pullup bar with arms fully extended in an overhand grip, slightly wider than shoulder-width apart, to start.
2. Brace your core and pull yourself up until your chin clears the bar.
3. Lower yourself back down with control until your arms are fully extended. 
4. That's 1 rep.
5. Alternate with rows to build more well-rounded upper body strength. 

5. Burpees 

Develops explosive power and cardiovascular endurance for high-intensity bursts.

How to Do It

1. Start by standing with feet hip-width apart. 
2. Squat down, keeping your lower back flat, until the weights touch the floor. 
3. Now jump your feet back so you land in a pushup position. 
4. Reverse the motion to return to come back up and jump as high as you can.
5. Alternate with sprints to develop overall power and endurance. 

6. Stepups

Prepares for stair climbs in full gear.

How to Do It 

1. Stand behind an aerobics step or other elevated surface that will put your thigh parallel to the floor when you place your foot onto it. 
2. Hold a dumbbell in each hand and step up onto the bench, leaving your trailing leg hanging off. 
3. Step back down but leave your lead leg on the box to begin the next rep. 
4. Complete all the reps on that side and then switch.

7. Plank

Builds stability to handle gear and movements under stress.

How to Do It

1. Get into pushup position and bend your elbows to lower your forearms to the floor, to start.
2. Hold the position with abs braced for 30 to 60 seconds.
3. Alternate with hanging leg raises for a stronger core.

Related: The Mobility Trick That Instantly Makes Your Squat Stronger