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Police Fitness & Training

Police Fitness & Training

Police Fitness & Training

Welcome to Police Fitness & Training! Here, we will explore the importance of physical fitness and training for police officers. We will discuss the physical and mental demands of the job, the importance of staying in shape, and the best ways to train for the job. We will also look at the latest trends in police fitness and Police Workouts, and how to stay ahead of the curve. So, if you’re a police officer looking to stay in top shape, or just curious about keeping up with the physical demands of the job, this is the place for you!

Physical demands of Police Work 

Police work is tough and demanding. Working long hours, carrying heavy equipment, and facing dangerous situations can all take a toll on the body. That’s why it’s so important for police officers to understand the physical demands of the job and take steps to stay in shape. 

Police officers require a good level of strength and endurance to carry out their work.

Strength training is essential to help build muscle, and cardiovascular training is vital to help increase endurance. Additionally, proper nutrition helps provide the energy needed to stay alert and focused throughout those long shifts – Yes, leave out the Friday, Saturday & Sunday takeaways! 

How To Build Strength For The Police

Strength training is an important part of any fitness routine for police officers. Strength training helps build muscle and improve endurance, both of which are essential for the physical demands of police work. 

There are many different exercises that can help police officers build strength. These include weightlifting, body-weight exercises, and resistance training. 

Weightlifting is a great way to build strength, as it targets all muscle groups. 

Body-weight exercises such as push-ups and pull-ups are also effective and require no equipment. 

Resistance training can help improve muscular endurance and is a great way to mix up your routine. 

It’s important to remember that strength training doesn’t have to be complicated. Start with simple exercises and gradually increase the intensity as you get stronger. 

It’s also important to remember to give yourself rest days and to fuel your body with proper nutrition. With dedication and consistency, you can build strength and improve your performance on the job.

Our Top Tips For Building Muscle 

  1. Eat More

To build muscle, you must consume more calories than you use, and the only way to do this is to eat more. This doesn’t mean tucking into those takeaways, but it does mean having more of those nutritionally balanced meals or supplementing with easy-to-grab foods – perfect for shift work. For example, consuming a glass of milk or protein shake with each meal – this can easily add up to over 500 extra calories a day. 

  1. Get Enough Protein

While calories consumed will dictate whether you gain or lose weight, protein intake is essential in the process of building muscle. If your protein is too low, you’re likely to gain more fat than muscle mass. You should aim for around 1 gram of protein per lb of body weight. 

  1. Resistance training

Resistance training is a great way to build muscle and improve muscular endurance. It is a form of exercise that uses bands, weights, and other types of resistance to help strengthen and tone muscles. For police officers, it is important to focus on exercises that target all major muscle groups.

It is also important to remember to follow a training program that is tailored to your individual needs and abilities. Start with simple exercises and gradually increase the intensity as you get stronger. 

  1. Progressive overload 

Progressive overload is a key concept when it comes to building muscle. It is the process of gradually increasing the amount of weight, reps, or sets you are doing in order to continually challenge your muscles and force them to grow. 

  1. Sleep 

The elusive sleep and recovery are essential for police officers who are looking to build muscle. Getting enough sleep is important for muscle growth and repair, as well as for overall health and well-being. 

How To Increase Endurance For The Police 

Increasing endurance is important for police officers who need to stay in top physical shape. To increase your endurance, focus on aerobic exercises such as running, cycling, or swimming. Start off with a lower intensity and gradually increase the intensity over time. Additionally, add in some interval training to your workouts, which involve alternating high intensity bursts with low intensity recovery periods. This will help to build your endurance and help you stay in shape.

Our Top Tips For Cardio training

  1. Increase gradually

When it comes to cardio training, it is important to increase the intensity of your workouts gradually. This will help you to avoid injury and ensure that you are getting the most out of your workouts. Start with a lower intensity and gradually increase the intensity over time. This will help you to build endurance

  1. Frequency

When it comes to cardio training, it is important to find the right balance between frequency and intensity. Too much intensity too often can lead to burnout and injury, while too little intensity too infrequently can lead to a lack of progress. Aim to do cardio workouts at least 3-4 times a week, and adjust the intensity and duration of your workouts depending on your goals.

  1. Avoid steady state

When it comes to cardio training, it is important to avoid steady-state cardio. This type of cardio involves doing the same intensity for a long period of time, which can lead to boredom and a lack of progress. Instead, focus on interval training, which involves alternating between high and low intensity exercises. This will help to keep your workouts interesting and challenging, and will help you to get the most out of your cardio workouts.

  1. Choose something you enjoy

When it comes to cardio training, it is important to choose something you actually enjoy doing. Cardio doesn’t have to be boring or mundane. If you choose something that you actually enjoy doing, you are more likely to stick to it in the long run. Consider trying different activities such as running, cycling, swimming, rowing, or dancing, and find what works best for you.

Nutrition for the Police

When it comes to police fitness, nutrition plays an important role. Eating a balanced and nutritious diet can help to fuel your workouts and ensure that you are getting the nutrients you need to stay strong and healthy. 

Aim to include a variety of lean proteins, complex carbohydrates, and healthy fats in your diet, and make sure to stay hydrated throughout the day. Put your cakes, takeaways and sweets away!

Always make sure to get enough sleep and rest in order to maximise your recovery.

Our Top Tips For Police Nutrition

  1. Eat healthy breakfast

When it comes to nutrition, it is important to start your day off right with a healthy breakfast. Eating a nutritious breakfast can help to fuel your workouts and give you energy throughout your shift. Aim to include a combination of complex carbohydrates, proteins, and healthy fats in your breakfast, such as eggs, avocado, porridge, or yoghurt.

  1. Prepare your meals in advance

Taking the time to plan and prepare your meals ahead of time can help to ensure that you are getting the nutrients you need whilst avoiding those unhealthy last-minute takeaways. Meal prepping can also save you money in the long run, as you can prep multiple meals in one sitting and have them ready to go for the week. Buy a lunch box and use that mouldy station microwave to reheat your meal! 

  1. Water, Water, Water

Swap that fizzy drink for a glass of water. ​​Staying hydrated is essential for overall health and well-being, as well as for muscle growth and recovery. Aim to drink at least 8 glasses of water a day. You will be surprised how good you feel after a few days of just water! 

  1. Snack well

Snacks can help to keep you fueled and energised throughout the day and can also help to curb cravings. Aim to include a combination of protein, healthy fats, and complex carbohydrates in your snacks. Examples of healthy snacks include nuts, hard-boiled eggs, Greek yoghurt, and fruit.

  1. Size matters

Eating too much can lead to weight gain, and eating too little can leave you feeling tired and weak. Aim to fill your plate with a combination of proteins, healthy fats, and complex carbohydrates, and make sure that the portions are appropriate for your fitness goals.

Managing Fitness Around Shifts

Managing fitness while working shifts can be a challenge, but it is possible. 

To make it easier, try to plan your workouts in advance and set aside specific times for exercise when you are not on duty. 

Additionally, take advantage of any available resources, such as in-station gyms or local fitness classes. If you are short on time, focus on high-intensity interval training and bodyweight exercises that can be done quickly and effectively. Also make sure to get enough rest and recovery between shifts.

It can be hard to get the motivation to get to the gym, especially after a long shift, all you want to do is curl up on the sofa and watch TV. Just remember a gym session will always be better then no gym session! 

Tom Brook

Tom Brook

I am a former Police Detective with years of knowledge and experience in investigating serious crimes across Scotland, working with communities and keeping the public safe. I aim to give back to the Policing community with this site!
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