The First Step in Creating a Firefighter Workout Program: A Goal-Focused Plan

by | January 23, 2019

It’s the New Year, and you’re all fired up about re-committing to take better care of yourself. You did pretty good with your exercise last year, but crawling down hallways with 50 pounds of gear isn’t getting any easier as you get older. So you know you need to keep in shape.

Your motivation is great, but before you hit the gym, you may need to take a step back. Too many firefighters start out motivated to become more fit but wind up frustrated and without having achieved the results they wanted.

That could be because they skip the first step of creating a successful firefighter workout program.

In this quick video, Aaron Zamzow, a firefighter with Madison (WI) Fire Department and founder of Fire Rescue Fitness, shares the first of five essential components to a firefighter workout program. Learn the one item that should accompany you on every workout you do:


Want more fitness tips? Check out these resources:
Stay Hydrated, Stay Alive
Are We Fit to Fight Fires? Real-World Guidance for Firefighters and Leaders

AARON ZAMZOW is a firefighter/training officer for Madison Fire Department with 20 years of experience as a fitness trainer. He holds a bachelor’s degree in health and wellness as well as a Precision Nutrition Level 1 certification. He is an NSCA-certified strength and conditioning specialist, an NASM-certified personal trainer and an ACE-certified peer fitness trainer. Zamzow is the founder and owner of and develops programs aimed at getting fire rescue athletes fit for duty. He authored the book "Ladder 2 Workout: A Comprehensive Firefighter Workout Program that will get you 'Fit for Duty' in 28-days." Connect with Zamzow on Twitter at @GetFRFit, on Facebook at Fire Rescue Fitness or at

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