Fitness development programme

Preparing for recruitment

To help candidates perform at their best during the selection process, we’ve developed an 8-week fitness development programme designed to build strength, endurance, and resilience.

Firefighting is physically demanding. The role requires stamina, functional strength, mobility, and the ability to work effectively under pressure. This programme is intended to help you progressively improve your fitness so you can approach the selection tests with confidence.

Before you start

If you haven’t exercised regularly for some time, or if you have any existing health conditions or concerns, it’s important to consult your GP or a qualified healthcare professional before beginning the programme.

You should seek advice before starting if you:

  • Have a history of heart, respiratory, or joint conditions

  • Experience dizziness, chest pain, or shortness of breath during activity

  • Are returning to exercise after injury

  • Are unsure about your current fitness level

Starting gradually and listening to your body is key. Progression is important, but so is staying safe and avoiding injury.

The importance of warming up

Every training session should begin with a proper warm-up. Warming up prepares your body for exercise by increasing blood flow to your muscles, improving mobility, and reducing the risk of injury.

A good warm-up should:

  • Last 5–10 minutes

  • Begin with light aerobic activity (e.g. brisk walking, jogging, or cycling)

  • Include dynamic movements such as arm circles, leg swings, and torso rotations

  • Gradually increase in intensity

The goal is to feel slightly out of breath, warm, and ready to move - not fatigued.

Cooling Down and Recovery

Cooling down is just as important as warming up. It helps your body return to a resting state and can reduce muscle soreness.

A proper cool-down should:

  • Last 5–10 minutes

  • Include light activity such as walking to gradually lower your heart rate

  • Incorporate gentle stretching, focusing on major muscle groups (legs, back, shoulders)

Stretching should be controlled and never painful. Hold each stretch for around 15–30 seconds without bouncing.

Be consistent

Consistency is the most important factor in improving fitness. Aim to complete each week of the programme as prescribed, but don’t be discouraged if you need to adapt sessions to suit your current ability.

Stay hydrated, rest when needed, and focus on steady progress. By committing to the programme, you’ll give yourself the best possible chance of success in the recruitment process, and a strong foundation for a rewarding career in the fire service.

Download the 8-Week Programme

We recognise that candidates may have different access to equipment and training environments, so the 8-week programme is available in two versions:

Home-based plan – Designed for those who prefer or need to train without gym equipment. This plan focuses on bodyweight exercises, minimal equipment alternatives, and practical fitness that can be done in limited space.

Home-based exercise plan

Gym-based plan – Designed for those with access to a gym. This version includes structured resistance training, cardio equipment sessions, and progressive loading to build strength and endurance.

Gym-based exercise plan

We recommend saving a copy to your device or printing it out so you can track your progress and stay consistent throughout the programme.


Last updated: Monday, 27 April 2026


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