Lifeguard training exercises

Lifeguards' physical fitness has a direct impact on their ability to perform rescues, whether working poolside or patrolling beaches and open water. Lifeguard course include master in swimming drills and strength training. Beach lifeguards choose workouts that help them build stamina and speed so they can perform their jobs optimally. In addition to rescues, some lifeguards do two full drills per work day.



A lifeguard on duty, looking at a swimming pool. 

Swimming

Due to the nature of their jobs, swimming is the most important exercise for lifeguards. Rescue swimming must be fast and accurate so that rescuers can quickly reach victims. Typical swim training includes a warm-up followed by skills training, where lifeguards focus on stroke length and breathing techniques. They spend some time swimming at race pace, but spend a greater percentage of time swimming at a steady, endurance level pace. The average lifeguard swim training is half a mile to a mile away. On days when lifeguards train in the water, they may also do a strength-training session or run a few miles.

In a hurry

Running, like swimming, is another functional exercise for lifeguards, especially those who patrol open water and have to cover distance from land before reaching the water. 

Rowing

Some lifeguard jobs require the ability to quickly row a boat to and from an emergency site, which means rowing can also be a functional exercise. Even for lifeguards who don't need to row to perform their jobs, the training exercise builds cardiovascular endurance while also building upper body strength, which are key physical attributes for lifeguards. Those who work out at the gym can use rowing machines as a way to warm up for strength training or use them for a full cardio workout. Beach lifeguards can combine rowing and swimming in one workout. When training in pairs, a guard can swim like other rows for the first half of the training,

Compound exercises

Upper body strength is of paramount importance to lifeguards, who have to be able to carry dead weights in the form of unconscious victims. A strong upper body should be balanced by a strong core and lower body. Compound exercises, also known as multi-joint exercises, train more than one muscle group at a time. Push-ups and planks target your back, chest, shoulders, abdominal muscles, glutes, and quadriceps. Other compound exercises typically performed by lifeguards include jumps, push-ups, and lifts. Most of these exercises use body weight for resistance and can be done on the pool deck or in the sand.