Effects of a 6-Month Minimal-Equipment Exercise Program on the Physical Fitness Profile of Portuguese Firefighter Recruits

Firefighting requires high and multidimensional fitness to ensure operational readiness and public safety. In Portugal, there is limited data regarding firefighters’ fitness and exercise programs to improve readiness are lacking. This study evaluated the effects of a 6-month minimal-equipment exercise program on the physical fitness of firefighter recruits. Thirty-five male subjects (23.0 ± 2.72 years) were assessed at baseline,3 and 6 months for body composition, handgrip strength, running speed, cardiovascular endurance, anaerobic power, and upper- and lower-body strength. The intervention entailed daily sessions with 15 min of continuous running (50–65% HRmax) and active stretching, followed by alternating routines, including endurance running, free weights, interval sprints, calisthenics, and drills. A repeated-measures ANOVA and Bonferroni adjusted post hoc comparisons identified time-based changes. Significant improvements occurred across all fitness variables. Body fat fell by 8.4% and VO₂max increased (<i>p</i> < 0.001), surpassing occupational thresholds required for extended suppression tasks. Bench press and sit-up performance improved by 88% and 81%, respectively, while countermovement jump showed double-digit gains (13%), all of which can translate directly to hose advancement, victim rescue, and forcible entry. These results highlight that resource-constrained departments can implement effective, low-cost exercise programs for enhancing pivotal fitness components, supporting policy initiatives to include structured training throughout firefighters’ careers.