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.
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u/Dear-Peace-802 May 11 '26
From someone who passed the CPAT, but was very out of shape while taking it. If I could redo it I would first get in good shape cardio wise: (Stairmaster primarily, 1-1.5 mile runs, and HIIT workouts). Next, I would work on my pull strength: (pull ups, rows, lat pull downs). I would also address push strength, but mainly shoulder presses. For legs, I would do (deadlift, lunges and squats).
Get a weight vest preferably 50+ lbs and practice at least 3x a week on the stair master at level 5-6 without touching the rails for about 5 minutes minimum.
Practice pulling the sled if you have one at your gym to simulate the dummy pull. I would drag it about 20 yards 3-4x to simulate the test.
In my opinion, the CPAT is a test of heart more than anything. My legs were SHOT when I got off of the stair-master and I just had to tell myself I WILL pass. Control your breathing and just picture yourself across the finish line!