Ship life makes regular exercise harder: limited space, irregular hours, motion and fatigue. SeaFit programmes are short, need little or no equipment, and adapt to your level and role.
Programmes
- BeginnerBeginner FoundationsA gentle start: build the habit with short bodyweight sessions and daily walking.
- IntermediateIntermediate StrengthFull-body strength with bodyweight and bands, built for small spaces.
- AdvancedAdvanced ConditioningHigher-intensity strength and interval training for experienced, healthy seafarers.
- All levelsShipboard CircuitA 15-minute cabin circuit for any ship, any weather that allows safe movement.
- BeginnerCadet FoundationBuild the fitness base for training, sea time and a long career.
- IntermediateDeck Crew FunctionalGrip, pulling and core strength for mooring, ladders and line handling.
- IntermediateEngine Room StrengthStrength and mobility for ladders, tight spaces and heavy spares — with heat in mind.
- All levelsCruise Crew EnergyLeg, back and core support for long shifts on your feet.
- IntermediateOffshore EnduranceStamina for 12-hour shifts and rotation patterns on offshore installations and vessels.
Training categories
- Strength — bodyweight and band exercises for safe lifting, climbing ladders and handling lines.
- Cardio — intervals and steady sessions for heart health and stamina.
- Mobility — joint and muscle movement to counter long watches and cramped spaces.
- Core — trunk stability for balance on a moving deck and back protection.
- Endurance — the capacity to keep working through long shifts and emergencies.
Training safely on board
- Never train in heavy weather or where a fall could cause injury; secure any equipment.
- Warm up for 5 minutes and stay hydrated, especially in hot climates or the engine room.
- Avoid hard training immediately before a watch where alertness is critical, and leave time to recover.
- Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Your journey: BMI → BMR → Calories → Fitness → Nutrition.
Fitness resources are general educational information and are not individualized medical advice. If you have a health condition or injury, check with a healthcare professional before starting a new programme.