Sometimes the hardest thing about working out is to get the right attitude to make it to the gym. We’d all prefer to be in shape because firefighting requires it. A lot of careers do not require strength, stamina and bravery on such short notice as firefighting. At the sound of an alarm whether it’s 4:00 am or in the middle of the day, we are expected to be at the top of our game instantly. Being in great physical shape helps our body keep up with the physical and mental demands of a firefighter.
Choosing a career in firefighting obligates you to be in shape. Many reasons exist why it’s important for you to have yourself ready to show you can or have the condition to handle high levels of physical stress. You will be tested on your physical strength, endurance and agility at some point throughout your recruitment process and it has to be there in a crunch. Being in top physical condition will also aid in preventing injuries to your body on and off the fire grounds. The last thing you need to happen is to get hired by a fire department only to end up hurting yourself, preventing you from making it through your probation period.

Choosing a workout can be challenging and intimidating. There are so many styles and types of workouts available that make it rather difficult to determine what workouts get you the results. Keep in mind that workouts have come a long way in the last 10 years and most of them have the same concepts. They all put physical stress on the body which stimulates adaptation and muscle growth. Exercise will boost metabolism, shed extra pounds, build lean muscle, provide daily-living energy, give you time for yourself, relieve stress and body tension, and re-educate muscles that have become weak from injuries or just plain lack of use. You must have endurance.
For the best results you must have a routine schedule that will best suit you and your level of experience as an exerciser. You have to be mentally as well as physically ready to move to the next level. Advancing too quickly could cause you to become discouraged or cause injury. When working out it’s important that you concentrate to enjoy your routine because if you don’t eventually you will start making excuses why you can’t work out just to avoid it. My advice is if you don’t like your workout find another one. Choose carefully from the different types of workouts available to get the right one and the results you want. Consult a trainer.

As a firefighter you must be in great shape, every time you report for duty. The problem is, how do you stay focused to achieve it? Let’s look at some ways to stay motivated during your workouts.
Set Goals: Long range and short range goals help keep you on track and define what you what to achieve. Here are some things to keep in mind that will help you achieve your goals.

• Make sure your goals are measurable:  A goal like “I want to be strong” is too unclear and hard to measure. But if you say “I want to bench press 275 lbs for 6 reps by my fitness test on April 6th” you are stating a measurable goal.
• Don’t set goals that are unattainable: Be realistic. Frustration occurs when unrealistic goals are made and chances are you will want to give up. On the other hand if goals you have set are too easy for you to achieve chances are you won’t see the results you want and find a reason to give up.
• To achieve your long-term goal. Set short term goals to give yourself the necessary stepping stones:  For example, if your long term goal is to squat 300 pounds you should set some short term goals like increasing your weight weekly or monthly by five or ten pounds until you reach 300 pounds. It’s a lot easier to increase the weight you’re carrying by five pounds per workout to achieve your goal than increasing it by seventy-five pounds on your first time. Take your time to build muscle slowly.
• Make your workouts enjoyable: If you set your attitude to have fun while you work out you are less likely to fall short of your long term goal.
• Add variety: You can lose concentration if you become bored with your workout. If there is a particular exercise you don’t like, vary how often you do it or the amount of reps you do. There are many different machines or exercises that will produce the same result. Don’t limit yourself to just one way of properly completing each exercise.
• No one said you have to work out alone: Find a friend to work out with. Make sure they take it as seriously as you do or you will have problems keeping them motivated as well as yourself.
• Be careful to recognize you may become bored with your workouts:  You may feel that you’ve reached a plateau. This is a normal part of achieving your goal. You may have to adjust up your exercises, sets, and number of repetitions. Research new workouts all the time:  you may find one that better prepares you for firefighting compared to the one you’re currently doing.
• Working out must become a serious routine: By scheduling workouts it becomes a fixed daily activity. Try to work out the same time every day. This will help because you will eventually feel unnatural, if you don’t do your workout at that scheduled time. This will help motivate you whether you know it or not.
• Get serious. Keep a record. Make a chart to record your achievements every day. Record time, rep’s and weight. You’ll soon see your objective being met and your good feeling and sense of accomplishment will be most rewarding.
• Remember planned sleep and diet is part of creating endurance physical growth.