Lifeguard Training

Lifeguard Training

Serving the Community and Saving Lives

Whether you’re looking for a great summer job or considering a rewarding career as a professional lifeguard, the YMCA Lifeguard Training Program by the American Red Cross is the perfect place to start.

Becoming a lifeguard isn’t just about learning practical skills like CPR and in-water rescue—it’s about stepping up to serve your community in a truly meaningful way. Lifeguards stand as protectors in our public swimming spaces, helping prevent tragedies and saving lives. With drowning remaining one of the leading causes of accidental deaths in the country, your role as a lifeguard carries real, life-changing impact—especially now, as communities everywhere feel the effects of an ongoing lifeguard shortage.

And the benefits of the job extend beyond the pool deck. Lifeguards gain highly transferable life skills like leadership, quick decision-making, clear communication, and effective teamwork, which build confidence and prepare you for challenges both on and off the job. Our comprehensive course teaches you how to anticipate and prevent emergencies, respond swiftly when needed, and work seamlessly with fellow lifeguards to keep everyone safe.

In the process, you don’t just train to save lives—you grow as a leader, a teammate, and a trusted guardian of your community.

The Ridgewood YMCA has been recognized by the American Red Cross for Excellence in Lifeguard Training, and our guards have been recipients of the prestigious Lifesaving Award for Professional Responders.

AMERICAN RED CROSS LIFEGUARD TRAINING - BLENDED LEARNING

The purpose of the American Red Cross Lifeguarding course is to provide entry-level lifeguard participants with the knowledge and skills to prevent, recognize, and respond to aquatic emergencies and to provide care for breathing and cardiac emergencies, injuries, and sudden illnesses until emergency medical services (EMS) personnel take over. This class is taught by a certified instructor.

Participants must pass the prerequisite swim test to sign up for this course.

Participants MUST be at least 15 years old by the final day of the in-person class.

AMERICAN RED CROSS
LIFEGUARD TRAINING
AMERICAN RED CROSS RECERTIFICATION
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FUTURE DATES

To participate in the course, you must be able to pass the Pre-requisite Skills Evaluation by doing the following: 

1. Complete the Swim-Tread-Swim assessment sequence. This sequence is continuous, and no stopping will be allowed.

  • Swim begins in the water at the deep-end, and starting with a push from the wall, candidates begin a 150 yard swim (6 lengths in our pools).
  • After completing the initial 150 yard swim, candidates will begin a two (2) minute tread at the surface of the water. The candidates hands should be held in their armpits, and the tread uses only the legs to keep oneself at the surface.
  • After completing the tread portion, candidates must complete a final 50 yard swim (2 lengths in our pools) to complete the ability test sequence.

Stopping at any point, using one’s hands to assist in the tread, being unable to keep mouth and nose out of the water during the tread, and/or walking on the bottom of the pool are all immediate disqualifiers for that attempt at the sequence.

When swimming, candidates must be continuously demonstrating breath control and rhythmic breathing. You may swim using the front crawl, breaststroke or a combination of both, but swimming on the back or side is not allowed.

Swim goggles may be used. This is the only point where swim goggles are allowed.

 

2. Complete a timed event within 1 minute, 40 seconds.

  • Starting in the water, swim 20 yards. Your face may be in or out of the water. Swim goggles are not allowed.
  • Spot the object on the bottom of the pool, and surface dive, to a depth of 7 to 10 feet to retrieve a 10-pound object. The dive may be feet-first or head-first. If the object is missed on the first dive, more attempts at the dive can be made until the object is retrieved or attempt time exceeds 1 minute 40 seconds.
  • Return to the surface and swim 20 yards on your back to return to the starting point with both hands holding the object at all times.  Candidates should be keeping their face at or near the surface so they are able to get a breath. Candidates should not swim the return distance under water.
  • Place the weighted object on the deck outside of the pool and exit the water at the side of the pool without using a ladder or stairs.
  • The attempt time must be under 1 minute 40 seconds after the object and candidate are out of the water.

Only two attempts at each of the two skills assessments are allowed at each Prerequisites Session. This is to keep the session within the scheduled time. Candidates may stop their attempt of either assessment at any point at the cost of that attempt on that assessment that day, and candidates may leave before attempting and/or completing both skills assessments, but failure to complete both skills assessments will result in being unable to participate in the Lifeguard Training Course.

PRE-REQUISITE SKILLS CLASSES

Looking for a place to take a crew test?

The Ridgewood Y offer periodic testing based on demand. Click below to see current test dates: 

CREW TEST

Questions? Contact Meaghan Donnelly at 201.444.5600 x 319 or [email protected] for more information.

Expand to view class descriptions

BODY SCULPT
Shape and define lean muscles through targeted exercises that blend dumbells, resistance bands, and bodyweight movements. This energizing workout focuses on sculpting and toning, helping you build strength and flexibility. Every session is designed to leave you feeling strong, balanced, and revitalized, creating lean, graceful muscle definition from head to toe.

CIRCUITS
Boost strength, endurance, and agility with this high-energy, full-body circuit workout! Rotate through timed stations featuring strength reps, cardio bursts, and functional movements to keep your heart rate up and muscles engaged. With minimal rest between exercises, you’ll build power and push your limits.

CORE + MORE
Build strength and sculpt your upper body with targeted exercises designed to tone your core, chest, shoulders, back, biceps, and triceps. From various core exercises to weighted upper body exercises, this class delivers a dynamic workout that builds muscle, boosts posture, and leaves you feeling powerful.

HIIT SQUAD
Experience High-Intensity Interval Training taken to the next level. These dynamic classes combine functional and athletic movements using the TRX, treadmill, bikes, kettlebells, and more. Get ready for an intense, full-body workout that builds strength, endurance, and agility.

METCON
Challenge yourself with CrossFit-style circuits that combine strength, conditioning, and plyometric exercises. These workouts engage all three metabolic systems to enhance muscular power, strength, and endurance. Each month, you’ll repeat the same workout, allowing you to track your progress and compete against your own time and reps!

PLYOFIT BOOT CAMP
Get ready to sweat with this all-levels high-energy, full-body workout! PlyoFit combines cardio drills, bodyweight exercises, dumbbell strength work, and multi-station circuits for a high-intensity routine that builds strength, endurance, and power.

SMALL GROUP FUNCTIONAL TRAINING
Improve your strength, stability, and mobility through functional movements designed to enhance everyday performance. A small class size ensures you receive 1-on-1 guidance to ensure proper form and maximum results. Push your limits, prevent injury, and build a stronger, more capable body in this challenging yet supportive environment.

STRENGTH TRAINING
Get ready to build strength from head to toe in this full-body workout using barbells and dumbbells. Move to the beat of energizing music as you challenge your muscles, break a sweat, and push your limits. This class is designed to keep you motivated while improving strength, endurance, and overall fitness.

SUNRISE CIRCUITS
Boost strength, endurance, and agility with this high-energy, full-body circuit workout! Rotate through 4 rounds of 8 exercises, featuring strength reps, cardio bursts, and functional movements to keep your heart rate up and muscles engaged. Using sandbags, gliders, and stability balls, you’ll challenge every muscle. With minimal rest between exercises, you’ll build power and push your limits—and if your morning is packed, you can head out early and still get a complete workout.

TOTAL BODY CONDITIONING
This high-energy class provides an invigorating full-body challenge, with intensity tailored by the instructor. You’ll engage in dynamic high-rep strength exercises using a variety of equipment—dumbells, stability balls, steps, disks, and resistance bands—to build muscle, enhance balance, and boost endurance. No two sessions are the same, keeping your workouts fresh, engaging, and effective.

UPGRADE BOOTCAMP
Push your limits and unleash your potential with Travis Sample’s Upgrade BootCamp! This high-energy, full-body workout combines strength training, cardio, and functional movements to challenge every muscle and boost your endurance. Whether you’re sprinting, lifting, or powering through circuits, you’ll leave feeling stronger, fitter, and ready to conquer anything.

WEEKEND RE-BOOT
Kickstart your weekend with this all-levels bootcamp-style class that blends strength and cardio for a full-body reset. Using a mix of dumbbells, resistance bands, and bodyweight moves, you’ll sweat, recharge, and leave feeling strong and energized.

WOMEN’S BARBELL CLUB
Develop the strength and technique you need to approach the bar with confidence! Led by experienced female lifters, this class will focus on basic power and Olympic lifts as well as accessory exercises to build strength and power.
Woman-identifying and gender expansive individuals welcome.

HEAVY BAG
A high-intensity workout centered on striking a heavy bag, this class blends dynamic boxing moves to boost upper body strength, sharpen technique, and supercharge endurance. With punch combinations, body movements, and proper form guided by an instructor, it delivers a full-body challenge perfect for beginners and seasoned boxers alike, all while torching calories and channeling the spirit of a boxer in training.

KICKBOXING
An upbeat, full-body workout set to music, combining powerful punches and kicks with dynamic conditioning. Build strength, boost energy, and leave feeling empowered.

MIXED MARTIAL ARTS FOR SELF DEFENSE
Mixed Martial Arts for Self-Defense incorporates techniques from boxing, kickboxing, wrestling, grappling, and karate with the goal of producing skillful, accomplished, and well-rounded students proficient in the art of self-defense.
All new students must be at least 18 years old, sign a liability waiver, and purchase a white karate gi online (with a white belt) prior to beginning any class.

TAI CHI
Experience the calming power of Tai Chi, an ancient Chinese martial art that nurtures body, mind, and spirit. This “meditation in motion” focuses on gentle, flowing movements that relieve stress, promote relaxation, and enhance balance and coordination. Suitable for all levels, Tai Chi encourages mindfulness and inner peace while building strength, flexibility, and mental clarity, offering profound health benefits for overall well-being.

TAI CHI FOR ARTHRITIS
Tai Chi for Arthritis is an ideal, low-impact exercise for those looking to support joint health and improve strength, flexibility, and balance. Designed with controlled, slow movements and focused breathing, this class is especially beneficial for those with arthritis or other joint concerns. Tai Chi can aid in chronic pain management, enhance mobility, and promote relaxation, providing both physical and mental well-being.

UPGRADE BOXING
Experience Travis Sample’s signature high-energy boxing class, featuring dynamic drills, heavy bag and one-on-one mitt work, and high-intensity interval training. Perfect for all fitness levels.

CYCLE
Prepare for a high-energy workout in our cycling studio! This fast-paced ride lets you climb steep hills, sprint on straightaways, and power through challenging intervals—all set to motivating, heart-pumping music. Transform your fitness and push your limits in every session!

RIDE WITH DDB FITNESS
Get ready to RIDE! Known for her eclectic playlists and smart programming, Danielle Devine-Baum creates cycling workouts that challenge your body and ignite your spirit. With over 15 years of experience teaching in NYC and virtually, Danielle brings unmatched energy and expertise to every class, leaving you energized and ready to come back for more.

DYNAMIC YOGA
Dynamic yoga focuses on flowing movements and breathwork. It is a more vigorous style of yoga than traditional Hatha yoga, and it can be a great way to improve your cardiovascular health, strength, and flexibility.

GENTLE YOGA
This form of Hatha yoga practice involves breath, body, and mind, with poses not as strenuous as in a traditional yoga class.

HATHA YOGA
Hatha yoga is a traditional style of yoga that focuses on aligning the body, breath, and mind through deliberate movement and controlled breathing. This practice incorporates a series of postures, or asanas, held for extended moments to build strength, flexibility, and balance while promoting relaxation and mindfulness. Experience the transformative power of moving meditation.

HATHA FOR HEALTHY BONES
This practice combines traditional Hatha yoga postures with an emphasis on weight-bearing postures to promote bone density, improve balance, and increase flexibility. Suitable for all levels, this class is ideal for those looking to support long-term bone health while enjoying a balanced, focused, and restorative yoga experience.

IYENGAR YOGA
Iyengar yoga offers a structured and precise approach to building strength, flexibility, and inner calm. The class begins with foundational postures—standing, sitting, and lying down—and gradually introduces inversions, deeper backbends, and breathing techniques as the practice develops. Emphasizing proper alignment and posture, the Iyengar method utilizes props like blocks, straps, and bolsters to support practitioners of all levels, ensuring each pose is accessible and safely executed. This methodical approach encourages focused awareness, helping students cultivate both physical discipline and mental clarity, resulting in a balanced, mindful, and transformative experience.

MEDITATION + RESTORATIVE YOGA
This is our gentlest yoga class. Designed for those who wish to find healing, recovery physically and emotionally, and to learn to release chronic tension and stress. 

YOGA
This class will guide you through foundational poses, gentle stretches, and mindful breathing techniques to cultivate flexibility, strength, and balance. Whether you are new to yoga or have an established practice, each sequence is structured to allow you to move with intention, adapting to your own pace and ability.

YOGALATES
Yogalates combines the balance, stamina, strength, flexibility, and awareness of yoga with Pilates techniques to improve posture, core strength, and stability.

BALLS + BANDS
Balls + Bands is a dynamic 45-minute class designed to sculpt, strengthen, and stretch your entire body. Using resistance bands and stability balls, this class enhances core stability, improves flexibility, and tones muscles with controlled, low-impact movements. Expect a mix of balance challenges, deep muscle engagement, and fluid sequences that leave you feeling strong, centered, and energized.

MAT PILATES
Mat Pilates is a core-centered exercise method designed to build strength, flexibility, and body awareness through a series of controlled movements. This form of Pilates focuses on engaging deep stabilizing muscles, especially in the core, while also incorporating the arms, legs, and back for a full-body workout. Rooted in the original exercises created by Joseph Pilates, it is performed on a mat without specialized equipment, making it accessible yet highly effective for developing stability, improving posture, and enhancing balance and coordination.

YOGALATES
Yogalates combines the balance, stamina, strength, flexibility, and awareness of yoga with Pilates techniques to improve posture, core strength, and stability.

BARRE
Barre combines the grace and precision of classical dance with strength-building moves inspired by yoga and Pilates. In addition to the barre, the class incorporates resistance bands, gliding discs, and exercise balls to add variety, challenge, and support for each movement. This dynamic mix of equipment helps enhance flexibility, balance, and core strength, creating a full-body workout that tones muscles and improves posture.

SOULBODY BARRE
Experience the power of Soul Body’s signature method and flow that is smart, functional, and more athletic, yet mindful in its approach. Shape, tone, and strengthen the body in this results-driven program brings that “boutique barre experience” to group fitness.

STRETCH
Improve flexibility, relieve tension, and leave feeling both relaxed and revitalized. Through a series of gentle yet effective stretching exercises, you’ll increase your range of motion, enhance circulation, and release stress held in the body. Perfect for all fitness levels, this class offers a blend of relaxing stretches and invigorating movements that help you reset and recharge. Join us to restore balance, boost flexibility, and leave feeling refreshed from head to toe.

LABLAST® FITNESS
LaBlast® Fitness is a fun, partner-free dance workout created by world-renowned dancer Louis van Amstel, known for his work on Dancing with the Stars. Suitable for all levels, LaBlast® guides you through a variety of ballroom dance styles set to popular music from pop and rock to hip-hop and country. With options for adding plyometric moves, weights, or keeping it low-impact, LaBlast® lets you choose your intensity while toning your body, improving rhythm, and enjoying a fantastic workout. As Louis says, “If you can clap it, you can dance it!”

ZUMBA®
Zumba® is a high-energy, dance-fitness party designed for everybody and every body! This class combines low and high-intensity moves for an interval-style, calorie-burning workout set to Latin and World rhythms, making exercise feel like a celebration. You’ll enjoy a total-body workout that includes cardio, muscle conditioning, balance, and flexibility—leaving you energized, uplifted, and ready for more!

AQUA EX
Aqua exercise combines shallow and deep-water movements to provide a full-body workout with minimal impact on the joints. Using the natural resistance of water alongside specialized equipment like foam dumbbells and pool noodles, each session targets core stability, muscle strength, and coordination. Ideal for all fitness levels, Aqua exercise offers a challenging yet gentle way to build strength, boost stamina, and increase mobility in a supportive, low-impact environment.

AQUA ZUMBA®
Enjoy Zumba® on land? Try your favorite dance workout in the water for a great low-impact workout!

DEEP WATER RUNNING
Deep Water Fitness is a low-impact, joint-friendly workout that builds strength and cardiovascular health through the natural resistance of water. With the support of a flotation device, participants engage in underwater running drills, core exercises, and resistance movements for a full-body workout that boosts endurance, balance, and flexibility. Fun, effective, and suitable for all fitness levels!