Gain new strength.

One of the best ways to improve your overall strength is to exercise against some form of resistance. You can use your own body weight by doing pull-ups or press-ups, or you can use resistance machines like those found in a gym. Barbells and dumbbells are another alternative. These can be a bit trickier to master but they’re more realistic to actual firefighting tasks, as they require both strength and co-ordination.

By following our programme, and carrying out as many of the exercises below as possible, you’ll gain strength in a number of areas. All exercises should be performed in a slow and controlled manner, and it’s important to try and isolate the particular muscle you want to build up. For example, if you allow your legs to bend and straighten while performing a bicep curl, you’ll end up working your legs more than your bicep.

If you’re performing more than one set for each exercise, allow yourself just a minute’s rest in-between. This will ensure you get the maximum benefit from your efforts. However, it’s important not to get too carried away. Weight training does put a strain on your body, so go easy and always give yourself 24hrs to recover after each session.

If you’re unsure about how to perform any of the exercises below, please consult a qualified fitness professional. Likewise, if you’re worried about your health or physical ability to exercise make sure you talk to your doctor before you start.

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Bar Pull

bar pull From a Seated position: Grasp the bar in an overhand position slightly wider than Shoulder width, pull the bar down until the bar is level with the top of the chest (at the clavicles). Do not swing or use the legs to assist in the exercise. Only pull the bar to the FRONT, under no circumstances do this exercise to the rear.

Seated Row (Back Muscles)

From a seated position with the knees slightly bent grab the handle retract (squeeze together) the shoulder blades and pull it in towards the lower abdomen. Keep the back straight throughout and keep the elbows close to the body. seated row

Chest Press (Chest Muscles)

Lie on a bench, with feet flat on the floor, keep the buttocks, shoulders and head flat on the bench at ALL times. Raise the weight by extending the arms, lower the weight down to chest level. Picture shows a multi gym, this exercise can also be performed with a barbell or dumbbells. Chest Press

Squats (Leg Muscles)

Squats From a standing position with the feet shoulder width apart, bend the knees whilst pushing the buttocks out behind you, lower until the thighs are at 90° to the floor and then return to the starting position. Do not go lower than 90° and do not let your knees extend past your toes. Dumbbells can also be used.

Dead Lifts (Leg Muscles)

Dead Lifts From a squat position with legs bent, shoulder width apart keep the back straight place arms just outside the legs. Raise to a standing position using just the legs. Then lower to the start position. Keep the back straight and knee in line with the toes (not beyond). This exercise can be performed with dumbbells.

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