Lifeguarding, Fitness Tests and Fitness Ability

(Illustrative Only)
Not the muscle but
do have the dog. 

Recently, I decided to try out for lifeguarding. Since I do some part-time volunteer firefighting, I thought it would be interesting to see if I could pass the lifeguard qualification test as well.

Before you can even enroll in the class, you have to pass a swimming skills assessment. Let me tell you—it is not easy. Many people assume it is, but after taking the test, I can see why there are more younger lifeguards than older ones.

The assessment begins with multiple laps swimming back and forth. After that, you must tread water for about two minutes without using your hands. Then it's back to more swimming. Next, you have to dive to the bottom of the pool, retrieve a weighted object, bring it to the surface, and swim it back within a specified time limit. I completed that portion with about 10 seconds to spare.

By the end, I was definitely winded. I remember asking whether everyone felt that way or if I was simply out of shape. The instructors smirked and said that everyone is tired after completing it. That's just the nature of the test.

The experience showed me that becoming a lifeguard requires a solid level of fitness, endurance, and determination. The screening process ensures that candidates can meet the physical demands of the job before investing time and resources into the full certification course.

Physical Fitness of Water Lifeguards and the Structure of a Classical Rescue Operation

• The study examined whether standard physical fitness tests accurately predict a lifeguard’s ability to perform a realistic water rescue operation. Researchers evaluated 100 certified lifeguards using swimming and fitness assessments alongside a rescue-specific simulation test.
• General fitness was measured through a 400-meter freestyle swim and selected EUROFIT tests assessing flexibility, strength, endurance, explosive power, and agility.
• Researchers developed a comprehensive rescue simulation that included land-based activities, swimming to a victim, victim control and towing, evacuation to shore, and a final physical effort component.
• Although most participants achieved satisfactory scores on traditional fitness and swimming tests, average performance on the rescue simulation exceeded accepted time standards, suggesting a gap between general fitness and operational readiness.
• The findings indicate that general fitness tests alone are insufficient for evaluating rescue preparedness. The authors recommend incorporating task-specific rescue assessments into lifeguard training and certification programs to better reflect real-world rescue demands.

Kowalski, D., Skalski, D. W., Tsyhanovska, N., Grygus, I., & Sydorko, O. (2025). Physical fitness of water lifeguards and the structure of a classical rescue operation. Slobozhanskyi Herald of Science and Sport, 29(4 Supplement), s56–s64. https://doi.org/10.15391/snsv.2025-4S.07

Physical Fitness Across the Lifespan: Insights from Military Lifeguards

• This study examined the physical fitness characteristics of 99 active-duty male military beach lifeguards in Brazil and compared performance across three age groups: 20–29, 30–39, and 40–49 years.
• Younger lifeguards (20–29 and 30–39 years) demonstrated significantly better performance in measures of lower-body power, sprint speed, agility, and anaerobic running ability than the 40–49 age group.
• Body fat percentage increased with age, and older lifeguards generally exhibited lower physical performance in tasks related to rescue readiness.
• Handgrip strength did not differ significantly between age groups, suggesting that some aspects of strength may be maintained despite age-related declines in other fitness measures.
• The authors recommend using squat jumps, countermovement jumps, 20-meter sprint tests, zigzag agility tests, and running anaerobic sprint tests as practical screening tools for assessing lifeguard fitness and operational readiness. They also suggest individualized training programs to help offset age-related declines in performance.

de Oliveira, F., Corrêa Neto, V. G., de Mello, R. C. F., & Miranda, H. (2024). Physical fitness profile of military lifeguards. Revista Brasileira de Medicina do Trabalho, 22(2). https://doi.org/10.47626/1679-4435-2023-1123