The study aims to suggestion a training program using different resistance methods, whether with body weight or with tools and devices (calisthenics - variable resistance), and to know its effect on the level of physical efficiency, physiological efficiency, and record level of lifeguards. The researcher used the experimental method, and the study population included those enrolled in the lifeguard program (Beaches - Swimming pools) affiliated and accredited by the Egyptian and International Federation for Diving and Lifesaving in 2023 from the ages of 18 to 25 years, the study sample was chosen intentionally and numbered (12) qualified for lifeguard's as one experimental sample. The results of the study also showed a positive effect on physical variables (back muscle strength (66.56%) - abdominal muscle strength (95.37%) - front leg muscle strength (23.17%) %) - Strength characterized by speed in the arms (66.38%) - Strength characterized by speed in the legs (17.09%)- Flexibility of the torso (127.79%)- Agility (31.24%)- Compatibility (37.5%), and in physiological variables (pulse at rest (11.34%) - Pulse after exertion (3.98%) - Maximum oxygen consumption (Vo2 Max) (37.03%) - Vital capacity (30.38%) And in the record level variables (test (200) meters swimming, crawling on the stomach (43.94%) - Test (25) Underwater swimming meter (146.96%) - Tube rescue kit (62.92%) - Dummy rescue kit and pulling it (52.92%),The efficiency of those qualified to join the lifeguard's program was also raised, as they passed the lifeguard's tests approved by the Egyptian and International Federation for Diving and Lifesaving with high efficiency.