AFT Training Blog
Expert guides, training tips, and science-backed strategies to help you crush the Army Fitness Test.
Breathwork vs. Meditation: Which Reduces Stress More Effectively?
Meditation gets most of the attention for stress reduction. But research shows that just five minutes of daily breathwork may be more effective at improving mood and reducing anxiety.
Could Fiber Help Defend Against Microplastics? What Research Suggests
Microplastics are everywhere—in water, food, and air. While you can't avoid them entirely, research suggests that eating more fiber might help your body eliminate them before they cause harm.
The Real Driver of Muscle Growth: Why Tension Beats Soreness
For decades, we were told muscle soreness and damage were signs of an effective workout. But research shows the actual driver of muscle growth is something different—and understanding it can transform your training.
Why You Have Cravings (And How to Respond Without Derailing Progress)
Most people try to eliminate cravings, but research shows that approach backfires. Understanding what cravings actually signal—and responding with curiosity instead of restriction—leads to better outcomes.
Are Organic Foods More Nutritious? What 656 Studies Reveal
Many people buy organic believing it's healthier. But one of the most comprehensive reviews ever conducted found that organic foods are not more nutritious than conventional alternatives.
The Standing Rule: How Breaking Up Sitting Can Cut Mortality Risk by 55%
You don't need to run marathons or lift heavy weights to improve your health. Research shows that simply standing up throughout the day can dramatically reduce your risk of premature death.
Does More Muscle Mean a Longer Life? What 878,000 People Reveal
While most focus on weight and BMI, research following hundreds of thousands of people suggests that muscle mass may be one of the strongest predictors of how long you'll live.
Does Creatine Cause Hair Loss? The Research Finally Has an Answer
One of the most persistent concerns about creatine is that it causes hair loss. A new study directly testing this claim found no connection between creatine supplementation and hair loss.
Collagen Supplements: What They Can and Can't Do for Your Muscles
Collagen is one of the fastest-growing supplements on the market. But when it comes to building muscle, the research shows collagen falls short compared to other protein sources.
The First Rule of Sleep: Why Consistency Beats Duration
Most people focus on getting enough hours of sleep. But research from the National Sleep Foundation suggests that when you sleep may matter just as much as how long you sleep.
Does Fruit Make You Fat? What 41 Studies Reveal About Natural Sugar
Fruit has been stuck in diet purgatory, caught between being nature's candy and an unwanted sugar bomb. But a systematic review of 41 studies shows whole fruit is actually linked to lower body weight and reduced belly fat.
The Best Diet Is the One You'll Actually Follow: Why Adherence Beats Optimization
People spend years searching for the perfect diet: low-carb, high-protein, intermittent fasting. Research consistently shows that adherence, not the specific plan, is what determines long-term success.
The Performance-Enhancing Vegetable: How Spinach Boosts Strength and Endurance
Popeye was onto something. Research shows that spinach extract significantly improves physical performance through its high nitrate content, one of the few proven natural performance enhancers.
Morning Coffee vs. Afternoon Coffee: When You Drink Matters for Longevity
Coffee is linked to numerous health benefits, but research on over 40,000 adults suggests that when you drink your coffee may be just as important as whether you drink it at all.
The Protein Myth That Could Limit Your Lifespan
For decades, people have cut back on protein fearing kidney damage or accelerated aging. New research following over 8,000 adults for 10 years shows higher protein intake is linked to significantly lower mortality risk.
The Muscle Micro-Tear Myth: Why Soreness Doesn't Equal Growth
You've heard it a thousand times: you have to tear your muscles to make them grow. But research shows that muscle damage isn't the primary driver of growth. Mechanical tension is what actually matters.
Are Deep Squats Bad for Your Knees? What 15 Studies Actually Show
For years, people have worried that squatting below parallel will destroy their knees. A comprehensive research review reveals that deep squats are not only safe but may actually protect your joint health.
Does Eating Late at Night Make You Gain Weight? What Controlled Research Shows
The advice to stop eating after 8 PM is everywhere. But does meal timing actually affect weight gain? A controlled study reveals that eating the same calories later in the day changes hunger, metabolism, and fat storage.
Beta-Alanine: When It Actually Works and When You're Wasting Money
Beta-alanine is one of the most popular pre-workout ingredients, but research shows it's nearly useless for some training styles and highly effective for others. Here's how to know if it's right for you.
Walking Speed vs. Step Count: Why Pace Matters More Than You Think
Most people obsess over hitting 10,000 steps. But research on over 500,000 adults shows that how fast you walk may be more important than how far you go for reducing disease risk.
Can Being Fit Offset the Effects of Drinking? What 16 Years of Research Shows
New research following nearly 25,000 adults for over 16 years reveals that cardiorespiratory fitness provides significant protection against alcohol's negative health effects.
Eggs and Cholesterol: Why Science Has Reversed Decades of Bad Advice
For years, eggs were blamed for heart disease. But research analyzing nearly 2 million people found that moderate egg consumption is actually protective, not harmful. Here's what you need to know.
Does Weight Training Cause Back Pain? What a Decade of Research Reveals
If you've been told that heavy deadlifts will wreck your spine or that squatting is dangerous, a thorough research review challenges decades of conventional wisdom about lifting and back pain.
How 6 Months of Hard Workouts Can Protect Your Brain for 5 Years
You expect exercise to build muscle and improve endurance. But research shows that high-intensity training provides lasting cognitive benefits that persist for years after the program ends.
The Minimalist Approach: Can Just One Hard Set Per Exercise Build Real Muscle?
When time is short, every rep counts. New research confirms that a single hard set per exercise can produce significant muscle and strength gains, but only if you push yourself to the limit.
10 Reps vs. 20 Reps: Does Rep Range Actually Matter for Building Muscle?
The gym is full of debates about optimal rep ranges. New research reveals that whether you do 10 or 20 reps per set, the results are similar if you push yourself to the limit.
How Evening Screen Time Affects Next-Day Focus and Performance
We often blame stress or caffeine for brain fog, but your evening screen habits may be the real culprit. Research shows how blue light disrupts sleep quality and impairs next-day cognitive function.
Pre-Workout Supplements vs. Coffee: Are You Wasting Money?
Walk into any gym and you'll see shaker bottles filled with neon-colored powders. But new research suggests that if you're already a coffee drinker, expensive pre-workouts may not offer any additional benefit.
The Science of the Perfect Nap: Why 30 Minutes Beats 60
A midday nap can boost memory, mood, and reaction time, but only if you get the duration right. Research shows that napping too long can impair cognitive performance for hours after waking.
The Meal Frequency Myth: Does Eating Every 2-3 Hours Actually Boost Your Metabolism?
For decades, fitness advice pushed eating six small meals per day to boost metabolism and control hunger. A new clinical trial suggests this approach offers no metabolic advantage over three meals per day.
Do You Need to Worry About Protein Timing? What the Research Actually Shows
For years, you were told to slam protein shakes immediately after workouts or eat every three hours to feed your muscles. A meta-analysis reveals that total protein intake matters far more than perfect timing.
The Overlooked Electrolyte That Could Transform Your Sleep
When sleep struggles persist, most people focus on screen time and stress. New research suggests your potassium intake, especially in the evening, may play a larger role than previously thought.
GLP-1 Medications and Muscle Loss: What the Research Shows and How to Protect Your Gains
Weight loss drugs like Ozempic are making headlines, along with warnings about muscle loss. Here's what the science actually says about preserving muscle while using these medications.
The Action Control Framework: Why You're Not Exercising Even Though You Want To
Nearly 50% of people fail to follow through on their exercise plans. A meta-analysis of 54 studies reveals the three psychological factors that determine whether your intentions become reality.
The Truth About Creatine and Water Weight: Why the Bloating Fear Is Overblown
Many people avoid creatine because they think it causes bloating and water retention. A meta-analysis of 12 controlled trials reveals the opposite may be true: creatine can actually help reduce body fat percentage.
Heat vs. Cold for Muscle Recovery: What the Science Actually Says
For years, ice baths were the gold standard for recovery. But new research suggests hot water therapy may be more effective for muscle repair and reducing pain after intense training.
The 4-Step Solution for Military Back Pain (Without Missing AFT Training)
Back pain doesn't have to sideline your AFT preparation. Here's how to assess your situation, fix the underlying issues, and keep training while you recover.
Desk Job to AFT Success: How to Reverse the Damage of Sitting All Day
Eight hours at a desk does real damage to your hip mobility and posture. Here's how to counteract it and keep your AFT performance on track.
How Much Protein Do You Actually Need for AFT Performance? Myths vs Science
Separating fact from fiction on protein intake for military fitness. The research is clear on optimal amounts, timing, and sources—and it's probably different from what you've heard.
Are Pain Pills Killing Your AFT Gains? The Truth About NSAIDs and Muscle Recovery
Ibuprofen is the military's go-to solution for everything from headaches to herniated discs. But research shows that reaching for 'Vitamin M' after training could be sabotaging your strength gains.
Full Range of Motion vs Partial Reps: What's Best for AFT Deadlift Training?
Should you pull from the floor or use rack pulls? The research on range of motion and muscle adaptations has clear implications for maximizing your 3-Rep Max Deadlift score.
AFT Supplement Safety: How to Avoid Accidentally Taking Banned Substances
Research shows over a quarter of supplements contain undeclared substances that could end your military career. Learn how contamination happens and what third-party certifications actually protect you.
Zone 2 Training for the AFT 2-Mile Run: Does the 'Fat Burning Zone' Actually Work?
Zone 2 training promises to build your aerobic base while burning fat. But does the science support using low-intensity cardio to improve your 2-Mile Run time? Here's what the research actually shows.
Should You Train Cardio or Strength First? Optimal Workout Order for AFT Success
The order you train cardio and strength matters more than most Soldiers realize. Learn what the research says about concurrent training and how to prioritize based on your weakest AFT events.
Caffeine and AFT Performance: How Your Genetics Determine the Best Pre-Test Strategy
Your genetic makeup determines whether pre-test caffeine helps or hurts your AFT scores. Learn how to identify your caffeine metabolizer type and optimize your timing for each event.
Training for the AFT: 2-Mile Run
The 2-Mile Run is often the most challenging AFT event. Learn the science of running improvement, training methods, pacing strategies, and mental techniques to crush your run time.
Beta-Alanine & Sodium Bicarbonate for High-Intensity AFT Events
Learn how beta-alanine and sodium bicarbonate can improve your performance on the Push-Up and Sprint-Drag-Carry by buffering acid build-up in your muscles.
Will Creatine Supplementation Help Your AFT Performance?
A comprehensive guide to creatine supplementation for military personnel preparing for the Army Fitness Test. Learn how this proven supplement can enhance your strength, power, and recovery.
How to Train for the AFT: Maximum Deadlift
Build the strength needed to crush the 3-Rep Maximum Deadlift. Learn proper technique, progressive training programs, and strategies for maximizing your MDL score.
How to Train for the AFT: The Plank Hold
Master the plank event with proper technique, progressive training plans, and mental strategies. Learn how to build the core strength and endurance needed for a maximum score.
How to Train for the AFT: Push-Up with Arm Extension
Master the Hand-Release Push-Up with proper technique, targeted exercises, and progressive training methods to maximize your repetitions in the 2-minute window.
How to Train for the AFT: Sprint-Drag-Carry
The SDC is the most functional AFT event. Master each segment with proper technique, targeted training, and race-day strategies to maximize your score.
Pre-Test Anxiety: Conquering Nerves Before Your AFT
Learn proven strategies to manage pre-test anxiety and perform your best on AFT day. From breathing techniques to mental reframing, discover how to turn nervous energy into a competitive advantage.