Are You Response Ready? 3 Ways to Size-Up Your Firefighter Fitness
By Ryan Provencher
On the fireground, a solid scene size-up is our first step in developing a safe and effective Incident Action Plan. Without it, we’re more likely to make poor decisions, use ineffective tactics, and put ourselves at greater risk.
The same applies to firefighter fitness. A Baseline Fitness Assessment is the first step in creating a Fitness Action Plan that drives performance, reduces injury risk, and ensures you're ready for the demands of the job.
A proper fitness size-up is more than a box check—it provides the information needed to set goals and execute a plan. It helps you:
Identify strengths and weaknesses to understand your current fitness level.
Set clear, measurable goals that directly impact firefighter performance.
Track progress over time using both objective and subjective metrics.
Reduce injury risk by addressing problem areas before they become bigger issues.
Train with Purpose to ensure your fitness translates to the job—because being “fit” and being “firefighter fit” aren’t always the same.
Bottom line: We wouldn’t make tactical decisions on the fireground without a proper size-up—so why leave our fitness to chance?
Three Approaches to Firefighter Fitness Assessment
1. General Fitness Assessment
A General Fitness Assessment looks at overall health and physical performance. Attributes commonly measured include strength, endurance, mobility, and body composition. For example, the IAFF/IAFC Wellness-Fitness Initiative (WFI) Fitness Assessment is designed specifically for firefighters.
Here is an overview:
Body Composition
A healthy body composition improves performance, reduces injury risk, and supports long-term health and well-being.
Waist Circumference – A key metric for evaluating metabolic health and injury risk.
Waist-to-Hip Ratio – Assesses fat distribution, which can impact mobility and overall health.
Aerobic Capacity (VO₂ Max)
Aerobic capacity is crucial for firefighters because it supports endurance, cardiovascular efficiency, and the ability to sustain high-intensity efforts during extended operations.
WFI Treadmill Protocol – A controlled test estimating VO₂ max based on treadmill performance.
WFI Stepmill Protocol – Measures aerobic capacity using a Stepmill with a more specific application to firefighting.
Power
Power is essential for explosive movement required to handle dynamic fireground tasks.
Vertical Jump – A key indicator of lower-body power and overall athleticism.
Muscular Strength & Endurance
Muscular strength and endurance are necessary for prolonged fireground tasks and tactical objectives.
Push-Ups – Measures upper-body endurance for repetitive fireground movements.
Horizontal Pull-Ups – Assesses pulling strength, essential for hoisting, dragging, and climbing.
Static Side Plank – Evaluates core strength and stability critical for injury prevention and load-bearing movements.
Mobility & Flexibility
Firefighters need optimal mobility to perform tasks safely and efficiently. Limited range of motion can lead to compensations and injuries.
Active Straight Leg Raise – Tests hamstring and hip mobility, which impact movement efficiency.
Shoulder Reach (Flexion/Extension) – Evaluates upper-body flexibility for overhead work and other firefighting tasks.
It is important to note that trained exercise specialists should administer clinical fitness assessments like this to ensure they are conducted using standardized protocols and proper form.
Learn more about the IAFF/IAFC WFI Fitness Assessment here: The Fire Service Joint Labor Management Wellness-Fitness Initiative, 4th Edition
2. Tactical Fitness Assessment
A Tactical Fitness Assessment is designed to replicate the physical demands of firefighting in a controlled gym setting. It incorporates job-specific movements and energy system demands into a structured evaluation, helping firefighters measure their readiness for the job.
I developed the Firefighter Peak Performance Tactical Fitness Assessment (FTFA) as a simple and effective framework to assess baseline tactical fitness and track progress using subjective and objective scoring metrics.
Here is an overview:
Training Protocol
The FTFA follows a "For Time" training protocol, challenging firefighters to complete the prescribed workout as quickly as possible while maintaining excellent movement quality. This assessment measures work capacity, strength, endurance, and job-specific movement efficiency.
Workouts are performed at moderate to high intensity, depending on individual fitness levels and goals. You are encouraged to push your limits while reinforcing movement patterns that directly translate to the fireground.
Training Exercises
The FTFA utilizes six firefighter-specific training exercises that develop full-body strength, power, endurance, and movement efficiency.
Sandbag Walking Lunge – Builds lower body endurance and core stability under load.
P-Bar 4-Point Press – Develops stability and strength for ground engagement.
Med Ball Lateral Throw – Trains rotational power for forcible entry and vehicle extrication.
Sandbag Front Loaded Squat – Enhances lower body strength for lifting from the ground.
Kettlebell Split Stance Row – Improves pulling strength for hoisting and dragging.
Med Ball Press + Pullover Slam – Develops explosive upper body power for overhead tasks.
Each exercise is structured into three challenge levels based on load or complexity.
Specific Warm-Up and Cool-Down
This assessment begins with a Dynamic Warm-Up to prime mobility, stability, and movement efficiency, ensuring the body is prepared for the work that lies ahead.
After completing the assessment, a Comprehensive Cool-Down follows, incorporating mobility work, deep breathing, and active stretching to enhance flexibility, promote recovery, and downregulate the nervous system.
Intentional Training and Scoring Metrics
Intentional Scoring Metrics are objective data points that capture quantitative aspects of each workout, allowing you to document and analyze progress.
Total Time to complete all reps with proper technique, intensity, and without discomfort.
Sum/Total Weight of the lowest weight used for each exercise.
Total Reps completed for the workout. Remember that 1 Right + 1 Left = 1 Repetition for unilateral exercises.
Heart Rate monitored during workout and recorded post-workout.
Intentional Training Metrics are subjective measurements of performance that establish a baseline for this specific workout and track how your body responds over time.
Movement Rating – Evaluates biomechanics and technique.
Intensity Rating (RPE – Rate of Perceived Exertion) – Measures how hard the workout feels.
Discomfort Rating – Assesses physical discomfort. (If pain occurs, adjust or stop and consult a physician.)
Focus Rating – Tracks mental clarity and concentration during training.
Dexterity Rating – Measures coordination for fine motor tasks.
The Firefighter Tactical Fitness Assessment establishes your baseline work capacity using objective and subjective metrics to track progress. This informal assessment can be self-administered or facilitated by a Peer Fitness Trainer.
Learn more about the Firefighter Tactical Fitness Assessment here: The Firefighter’s Guide to Tactical Fitness
3. Job-Specific Fitness Assessment
A Job-Specific Fitness Assessment simulates the real-world demands of firefighting through task-based or scenario-based evaluations. These assessments replicate the physical and mental challenges firefighters face, providing a practical measure of operational readiness.
Here are a few examples:
The IAFF/IAFC Candidate Physical Ability Test (CPAT)
The IAFF/IAFC Candidate Physical Ability Test (CPAT) is a standardized assessment designed to evaluate whether firefighter candidates possess the physical endurance, strength, and agility required for the job. The test consists of eight job-related events, performed sequentially within a 10-minute and 20-second time limit while wearing a weighted vest to simulate firefighting gear.
Learn more about the CPAT here: IAFF/IAFC Candidate Physical Ability Test
Firefighter Challenge
The Firefighter Challenge is a high-intensity, competitive event designed to test speed, strength, endurance, and agility through fireground-specific tasks performed in full turnout gear and SCBA. Often referred to as the "Toughest Two Minutes in Sports," the challenge simulates the extreme physical demands firefighters face in real emergencies.
Learn more about the Firefighter Challenge here: Firefighter Challenge League
Custom Firefighting Evolutions
Department-specific physical evaluations that replicate fireground scenarios such as hose deployment, forcible entry simulations, ladder raises, equipment carries, and victim rescue. The potential for custom evolutions is only limited by your imagination. Here is an example:
Complete the following evolution For Time:
Rig to Door: Don your SCBA and deploy the preconnect to your target. Charge the line and show water.
Forcible Entry Prop: Simulate forcible entry using the halligan tool and “baseball bat technique”.
Ladder Deployment and Climb: Deploy the ground ladder with a partner. Climb up and down the ladder while your partner heels from below.
Victim Rescue: Deploy the charged hose line to the second floor. Simulate hydraulic ventilation post-knockdown. Immediately perform a primary search and remove the rescue mannequin from the structure.
Time stops once the Rescue Mannequin has been delivered to the target area.
By regularly evaluating your performance in these scenarios, you can ensure your operational readiness, enhance your skills, and be fully prepared for whatever the job throws your way.
turning your assessment into action
Your fitness assessment provides valuable insights—but progress comes from how you use that information. Follow these steps to turn your results into a structured plan:
Analyze Your Results: Identify your strengths and areas for improvement.
Set Specific Goals: Based on your assessment, set specific goals for fitness and performance.
Choose the Right Training Program: Select a firefighter physical training program that will help you achieve your specific goals.
Prioritize Recovery: Use assessment data to balance training intensity with recovery strategies, reducing the risk of injury and overtraining.
Reassess Regularly: Schedule periodic re-evaluations to track progress and adjust your training plan accordingly.
The Takeaway
A firefighter fitness assessment is a powerful tool for identifying strengths and weaknesses, evaluating operational readiness, and reducing the risk of injury. Without a structured approach, critical areas that influence performance can be easily overlooked. A well-designed assessment offers a clear roadmap for purposeful, job-specific training, ensuring that your efforts in the gym directly support your effectiveness on the fireground.
To optimize performance and extend your career, integrate all three types of assessments into your annual training plan. Just as we conduct a thorough size-up before taking action on a call, we must take the same strategic approach to our fitness.
Remember: firefighting isn’t just about being strong—it’s about being ready!