I'm a 17 year old female and am considering a career in pararescue

To add to this (I'm a woman), a 200lb man isn't too hard to lift if you've got the technique, so that's worth checking out. Lots of people do fireman carries but the person is standing, boosts themselves up onto your back and then courteously places a hand in the lower lumbar region for support. Obviously it's a good way to get the idea of how to move with someone on your shoulders to begin with so it's not without value, but if someone can do their best dead weight impression it'll add something extra. There will be a YouTube video for it, but basically you bend their knees, stand on their feet to stop them flopping away, and firmly pull them upright by the arms, once they're moving you swoop under them and stand up with them on your shoulder Squats more than deadlifts will help build strength for this. I can't think of many 90+ kilo guys I've had to ever lift anyway though once they've got their full battle rattle on maybe they get up there. Another thing to try is a drag which I personally find harder, probably because it's compressing my chest. Again YouTube is your friend, but from behind, sit them up, squat, arms around under their arms and lock your hands on your wrists, lift so they're hugged against you facing out, and scootch backwards. If you've got then nice and high their feet with drag along the ground, don't let them walk to help you!

As a woman in a medical trade (though not pj, nor American) I can tell you the things I find hardest to keep up with the lads on are rucking, and upper body/grip (press ups pull ups, farmer carries especially). I can equal many on squat or dead but that goes back to that first comment - I train those lifts and I'd out lift most if not all the women, to be equal with the average male, and I'll never lift with the big bois. They're always faster in shorter runs, but I can hold my own over 10km+ (again though, fit woman, top 20% of the girls, keeping up with the average male, will never catch the fastest).

Best of luck!

/r/Pararescue Thread Parent