026 - Strength Saves Lives: Boosting Paramedic Readiness in Just 4 Weeks

Mar 27

Strong Enough to Save Lives: Why Strength Training Is an Essential Standard for Paramedics

Fitness isn’t optional—it’s occupational armor.

Paramedics carry bodies, lift gear, and perform CPR in tight quarters. The margin for error is razor-thin. Yet many candidates struggle to meet the physical standard, especially under stress. This study used the Ottawa Paramedic Physical Ability Test (OPPAT™) to prove that a focused, 4-week strength and conditioning program can close that gap—and maybe save careers before they start.

Study Summary

28 paramedic candidates were assessed on grip strength, lower body power, and VO₂max
11 lower-performing individuals underwent a 4-week, 3x/week supervised strength & conditioning program
OPPAT™ completion time improved by nearly 10% in the intervention group
Focused on real-world movement: carries, lunges, hip hinges, and front-loaded lifts (e.g., front squats > back squats)

Key Takeaways

Lower body power was the strongest predictor of OPPAT™ performance
Grip strength mattered too, but was tied closely to lower body output
VO₂max didn’t predict performance, which makes sense when you’re not allowed to run during the test
The improvements didn’t show up as huge gains in strength, but they showed up where it counted: on the job simulation

This wasn’t about PRs. It was about closing the readiness gap fast—and legally.

Tactical Applications

1. Strength Before Selection

Prepare recruits with job-specific training before they ever step into a test
Don’t leave it to generic “fitness” programs

2. Power Is the Priority

Target lower body explosive capacity
Include front-loaded movements that mimic stretcher or scoop board lifts

3. Programming Must Be Purposeful

6–8 rep range, full-body lifts, progressive overload
Keep the movement patterns tight: push, pull, hinge, squat, carry

Stay Thick.

Armstrong DP, Sinden KE, Sendsen J, MacPhee RS, Fischer SL. Evaluating the effect of a strength and conditioning program to improve paramedic candidates' physical readiness for duty. Work. 2019;63(4):623-633. doi:10.3233/WOR-192953

Benjamin Kozak