Should Firefighters Train with Their Gear On?
You may be wondering whether exercise training in gear help or hurt firefighter physical fitness and, subsequently, should firefighters train with their gear on.
Let’s get this out of the way first: the research is coming, but this blog is based on my opinion (much like the people who tell you that you must work out in firefighter gear to be fit enough to do the job…that’s their opinion as well).
As a researcher, I take pride in bringing science from the lab bench to the tailboard.
My niche is translating the high-level research into the “so what, now what???” for firefighters.
Firefighters don’t care about p-values, effect sizes, or whether the research was longitudinal or a snowball study. They care about best practices and “what in the actual hell am I supposed to do?”
Additionally, I recognize that in many cases, practitioners are ahead of scientists.
For example, bodybuilders in the 80s knew that a high-protein diet was beneficial for building muscle long before scientists proved it in the lab.
Sometimes, unconventional coaching methods that shouldn't work at all create local and state champions, and occasionally even dynasties. But I also acknowledge that there is a lot more at stake in firefighting than just winning a game.
Everything I’m going to say here is a synthesis of disparate principles that I’ve put together logically, at least in my brain. You can come at me, bro, regarding the conclusion, but each piece of the pie is accurate.
#1: There is a stark difference between exercising and training for performance.
Exercise, in its simplest sense, involves moving your body enough to decrease your disease risk and potentially change your body composition to something that is aesthetically favorable.
Depending on your age and ability level, exercise can include everything from moving around the house to hitting Planet Fitness for some cardio and machine work, to daily running, to lifting weights in your garage, or attending CrossFit four times a week.
When exercising is the goal, random acts of fitness (RAFs) check the box.
Uninspired on a Monday?
Grab your deck of cards and choose 4 exercises. Complete your reps based on the card dealt. Done and dusted. Box checked.
You got your heart rate up, moved your carcass and can move on with your day.
Performance training is intentional activity undertaken with the ultimate goal of enhancing an athlete's ability to compete and excel in their sport.
Think of it this way: a football team might do sprint training to get faster, heavy resistance training to get stronger, Olympic lifting to build power, and watch film to study the other team’s strengths and weaknesses.
What I guarantee they do not do is a deck of cards workout. Every training session is intentional, periodized and moving the needle toward the goal.
In case you’re interested, the American College of Sports Medicine (ACSM) outlines the following guidelines for exercise:
“All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.”
You can see the guidelines for activity and exercise here.
#2: Firefighter turnout gear, also referred to as personal protective equipment (PPE), is notoriously ill-fitting and significantly restricts natural biomechanical movement patterns.
For instance, many firefighters must physically adjust their pants to achieve sufficient knee flexion to perform basic movements, such as bending, squatting, or stepping into a rig.
Similarly, the design and fit of the coat often limit shoulder mobility, forcing individuals to modify or contort their movements to raise an arm overhead, an action required in many routine job tasks, such as stretching a hose line or conducting overhead searches.
These examples illustrate how PPE directly interferes with fundamental movement quality.
Given this reality, I pose a critical question: if we know that a full range of joint motion is desirable for safe and effective exercise, why would we choose to train while wearing gear that actively restricts this movement?
It seems counterproductive and potentially harmful to impose unnecessary limitations during physical training when the goal is to improve mobility, strength, and control.
#3: Firefighter gear that has been used in an Immediately Dangerous to Life or Health (IDLH) environments, such as those encountered during structure fires, may still carry harmful residues even after laundering.
Despite advances in cleaning technology, research and anecdotal reports suggest that products of incomplete combustion, including carcinogenic particulates, can remain embedded in the fibers of the gear.
Conversely, brand-new gear straight from the manufacturer isn't necessarily safe either.
Most modern turnout gear is treated with per- and polyfluoroalkyl substances (PFAS), a class of ‘forever’ chemicals linked to numerous health issues, including cancer.
This is especially concerning for firefighters, who are already classified as an at-risk population due to elevated occupational exposure to carcinogens and sleep deprivation.
Whether old or new, the gear presents potential toxicological hazards, further complicating its use in exercise settings where prolonged, repeated exposure may amplify those risks over time.
So, should firefighters train with their gear on?...Summarized and said another way (TLDR):
Exercising and training for performance are not synonymous. Each serves different purposes.
Exercise, in its most general form, might include activities like circuit workouts, lifting heavy weights, running, stretching, or participating in a CrossFit WOD.
These modalities are valuable for improving general fitness, but they are most effective when performed in clothing that allows for unrestricted movement, proper joint mechanics, and optimal muscular engagement.
Athletic wear is designed to support performance by reducing friction, enhancing mobility, and improving comfort; none of which are features of firefighter turnout gear.
On the other hand, there is a time and place for donning full gear, specifically when simulating or practicing job-specific tasks that directly mirror the demands of the fireground.
Wearing gear while dragging a hoseline, climbing stairs with equipment, or conducting search drills provides context-specific adaptation and prepares firefighters for real-world conditions and firefighter performance.
However, there's an increasing trend, especially on social media, where firefighters are exercising and doing generic movements like burpees, box jumps, or kettlebell swings in full turnout gear, often with captions shouting “Train like you play!”
The irony is that many of these activities have little to do with actual fireground tasks, and the restrictive gear limits proper form, raising the risk of injury.
Actual performance training should focus on developing movement quality, strength, and resilience, so doing traditional exercises in restrictive gear may undermine both safety and performance goals.
Instead, we should clearly differentiate when we’re training to improve capacity from when we’re practicing job tasks in gear.
My philosophy has always been: get strong, powerful, and moving well first, then add gear when it's time to simulate the job.
Solutions for firefighter fitness and department wellness programs
If you’re looking for more on firefighter fitness, education, wellness coaching, and consulting for fire departments, I’d love to help.
As a retired firefighter and a biochemist by degree, a strength and conditioning professional and nutritionist by credential, I understand the needs of the fire department as a whole and the demands of the firefighters within your department. I see you, I hear you, I am you. You can learn more about me here.
I help fire departments develop initiatives to bolster the health and wellness of firefighters by improving their sleep, nutrition, mental and physical health, and decreasing their mortality risk factors.
I offer coaching calls and customized department solutions. The best way to get started is to schedule a consulting call or contact me.
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