Getting in shape.

We’re not going to beat around the bush; the role of a firefighter can be physically demanding. But it’s not about having big muscles. It’s about having a good all round level of fitness, and that requires stamina as well as strength - although it’s worth remembering that you’ll never be asked to lift heavy objects, such as ladders, on your own.

To help you get firefighting fit, we’ve put together an eight-week training programme (which you can print off and stick up at home). We’ve also included some advice and guidance on how to carry out the exercises within it. By the end of the programme, you should be in a good position to take on the National Firefighter Selection Test. This test has been designed to reflect the actual physical tasks that firefighters are required to perform, and you’ll need to pass it before starting your initial training.

Our programme suggests that you do six days training a week. It sounds a lot, but the amount of exercise you do each day will vary. Plus the idea of the programme is that you build up gradually, rather than going at it like a marine right from the start.

For more detail about the programme, and the exercises it involves, use the links below.