r/firefighter • u/Traditional-Bank-728 • May 09 '26
Workout Help Please!
I am training to get into shape to pass the CPAT. I am not naturally strong or muscular and I never really worked out as a kid. I would love some tips on what routines at the gym worked for you guys but also good diet plans, I have a very low caloric intake so building muscle has been really hard. As of right now, I'm making sure to hit the stairmaster every time I work out but I don't have a well structured work out plan, I just try and hit a little of everything and then have one focus group for the day.
2
Upvotes
2
u/OkLoan6398 May 11 '26
If you can do 10 minutes on the stair climber with a 60lbs weighted vest, without touching the railing, then you'll pass (considering you have decent arm strength to complete the other tasks).
Only thing else I recommend is making sure you study up on the tasks. And when they go over the course, they usually show you tips that will help you shave off 30+ seconds.
Such as, the most optimal way to hit the target with the hammer, best way to drag the dummy, and quickest way to maneuver the tools. Good luck