Working as an EMT can be strenuous at times. Whether it’s carrying patients downstairs, performing CPR, or loading/unloading patients into the ambulance, it requires a certain amount of physical strength to do the job. Talk to your doctor or a professional trainer before beginning any workout to make sure you are healthy enough to work out and you should consider speaking to a professional trainer that can help tailor an exercise routine for you.  Being physically fit can help you perform your job better and reduce the risk of injury. 

Though we do not give any professional advice on suitable workouts, nor do we recommend any particular exercise or workout routine, the information can provide you with a framework of things you can consider when working with a professional to design a workout for you. All of the below is provided just as an example of things to consider when designing your personal fitness program with your trainer and is not intended as fitness or exercise advice.

1. Build Cardiovascular Endurance

• Aim for 30–45 minutes of moderate-intensity cardio (e.g., running, cycling, stair climbing) 3–5 times per week.

• Use interval training to improve stamina for long shifts and fast-paced calls.

• Incorporate stair sprints or incline treadmill walking to mimic emergency situations with stairs or ramps.

2. Improve Functional Strength

• Prioritize compound exercises: deadlifts, squats, lunges, overhead presses, and bent-over rows.

• Train with free weights to enhance grip and stabilization muscles important for lifting patients.

• Focus on 3–4 sets of 8–12 reps with moderate to heavy weights, 3 days per week.

3. Core Strengthening for Stability

• Incorporate planks, Russian twists, leg raises, and bird-dogs into your routine.

• A strong core protects your back and improves patient lifting posture.

• Try 3 sets of 30–60 seconds for static holds and 10–15 reps for dynamic movements.

4. Practice Patient Lifting Simulations

• Use weighted dummies or sandbags to practice lifting and carrying.

• Emphasize proper form: lift with legs, not your back.

5. Enhance Grip Strength

• Train with farmer’s carries, thick-bar deadlifts, and hand grippers.

• Carry heavy dumbbells for distance or time to improve equipment handling ability.

6. Increase Flexibility and Mobility

• Stretch major muscle groups (hamstrings, shoulders, back) after each workout.

• Use foam rolling or dynamic warm-ups to reduce injury risk.

• Incorporate yoga or mobility drills.

7. Focus on Proper Recovery

• Get plenty of sleep to allow muscle recovery and mental focus.

• Stay hydrated and eat protein-rich meals to rebuild muscle tissue.

• Use active recovery techniques (light walking, stretching) on rest days.

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