I have seen a video from a french ex-Rafale pilot. He was saying it was important to try to get a kill as soon as possible as the high G's wear you out quickly. And the Rafale sure can pull high G's. I suppose that's where the movies differ from reality (aswell)
I could pull sustained six G all day long (well, OK, for several minutes, there is a fuel consideration).
But over that, as the level of straining went up, it becomes very difficult.
A pilot loses consciousness under G because the heart isn’t able to get blood to the brain. First symptoms occur in the visual cortex - “grey out” as color is lost. You’re on the ragged edge of losing consciousness if you lose color vision. After 5-10 seconds of insufficient blood, the brain shuts down from lack of oxygen.
Fighter pilots wear a g-suit. It covers legs and abdomen. The airplane pressurized it under G, with pressure proportional to G, and the inflation of the bladders in the suit squeezed blood from lower legs and abdomen back to the heart. It added about 1.5 G of tolerance to the average pilot.
The rest of the tolerance comes from straining. By flexing calves, thighs, abs and chest, and taking in a deep breath and holding it while squeezing your thorax, you could raise your blood pressure enough to get blood up to your brain against gravity that was pulling it down. You had to let the breath go, take another very quickly, and get on the pressure/muscle contraction again to keep the pressure up. Lose blood pressure to the brain, and you’re unconscious in seconds.
I’m 6’1”, with low blood pressure. 90/60 at the time. So, basic physiology is against me. Longer column height from heart to brain. Takes more pressure to get it up there and I didn’t have a lot to begin with.
Just sitting, in the centrifuge (where we learned how to handle G, and how to do the straining maneuver) I was good to about 3 G. Not much. Shorter pilots had it easier.
So, with G suit, anything over about 4G and I had to get on the straining. It was a real workout. I generally started to strain, lightly, as I got close to 4 G, to stay on top of the oxygenation challenge. By 6 G, I was working very hard. Again, my physiology. I was good up to 9G, and experienced 10G in an F-16, but I was greying out.
At high G, you needed the muscle strength to be able to strain effectively enough to raise your blood pressure enough to get the blood up to your brain. But it was hard work. Like wrestling, a whole body effort. You needed good aerobic capacity to keep up that level of muscular activity.
So, most of us lifted weights for the strength, and did cardio for the aerobic capacity. You absolutely needed both.
Incidentally, at about 7.5 G, again my physiology, the capillaries in the skin on the back of my legs would burst from the weight and the blood pressure. I would feel the “tingle” and I had little blood spots (bruises, that looked like freckles, or measles) on my legs for a couple days. In the Hornet, this was useful, as the stress limit was 7.5G. I rarely hit that number in the Tomcat, as the stress limit was 6.5G, and if I felt the “G measles” I knew I was beating up the jet.
In the F-16, I felt them every flight, often multiple times.