How to Train for the Army Fitness Test: Strength for the Maximum Deadlift

With the introduction of the new Army Fitness Test (AFT) and its emphasis on strength, many service members are facing a critical question: how do I train effectively to meet these new standards? This comprehensive guide will walk you through the fundamentals of strength training to help you crush the AFT and build lasting physical resilience.

Why Strength Training Matters for Military Fitness

The transition from the ACFT to the AFT brings with it higher standards, particularly for those in combat roles. The new "sex-neutral" policy means that female Soldiers in combat positions must meet the same physical standards as their male counterparts in events like the deadlift and two-mile run.

But strength isn't just about passing a fitness test. It's about injury prevention, holistic health, and extending your career longevity. When you're stronger, you're more resistant to the physical stresses of military service and more capable of performing when it matters most.

The Science Behind Strength Gains

Before diving into training methods, let's understand what happens when you strength train:

1. Neuromuscular Adaptation: Initially, your nervous system becomes more efficient at recruiting muscle fibers.

2. Muscle Hypertrophy: With consistent training, muscle fibers increase in size.

3. Connective Tissue Strengthening: Tendons, ligaments, and fascia become more resilient.

4. Metabolic Improvements: Your body becomes better at producing and utilizing energy.

These adaptations don't happen overnight, but with consistent application of proper training principles, you'll see measurable progress within weeks.

What about the MDL Scoring Standards?

Here's how much weight you need to lift to pass the MDL.

• Males and combat MOS 17-21 years old must perform 3 repetitions with 150 pounds to earn 60 points.

• Non-combat MOS females need to lift 120 lbs (3 reps) to earn 60 points.

How much weight do you need to lift to max the MDL event?

• Males and combat MOS 17-21 years old must perform 3 repetitions with 340 lbs to max the MDL and earn 100 points.

• Non-combat MOS females need to lift 220 lbs (3 reps) to earn 100 points.

Get the full AFT and Maximum Deadlift scoring tables here.

How is the MDL event performed and graded?

Soldiers are allowed two attempts to successfully complete three repetitions at their chosen weight. Proper form is essential for both safety and score validation - the back must remain straight, hips should not rise before or above the shoulders, and the weight must be lifted in a controlled manner.

Proper Technique for the Three Repetitions:

1. Starting Position: Begin with feet shoulder-width apart inside the hex bar. Bend at the knees and hips while maintaining a flat back. Grasp the center of the handles using a firm, closed grip with arms fully extended and heels in contact with the ground.

2. The Lift: On the command "GO," lift the bar by simultaneously straightening the hips and knees to reach the fully upright "straddle stance" position. The shoulders and hips should rise together—not sequentially—while maintaining a neutral spine throughout the movement.

3. Full Extension: At the top of each repetition, achieve full extension at the knees and hips, with shoulders back and chest up. The bar should remain close to the body throughout the entire movement.

4. Controlled Lowering: Lower the weight back to the ground under complete control, maintaining proper spinal alignment. The weight must touch the ground completely between repetitions.

5. No Bouncing: Each repetition must start from a dead stop on the ground—no bouncing or using momentum from the previous repetition is permitted.

6. Continuous Movement: While brief pauses are allowed between repetitions, soldiers must complete all three repetitions without excessive rest or releasing the bar.

If a soldier fails to maintain proper form, the repetition will not count, and they may receive a warning. The event is terminated if the soldier cannot correct their form or if there's a safety concern.

Core Principles of Effective Strength Training

For military personnel preparing for the AFT, these foundational principles should guide your training:

1. Progressive Overload

This is the cornerstone of all strength development. Your body adapts to stress, so you must gradually increase that stress to continue improving. This can be accomplished by:

• Adding weight to exercises

• Increasing repetitions or sets

• Decreasing rest periods

• Increasing time under tension

• Improving exercise technique

The key word is "progressive." Trying to add too much too soon leads to injury, while not adding enough leads to stagnation.

2. Specificity

Your training should directly support the movements and energy systems you'll use during the AFT. This means incorporating exercises that closely mimic test requirements like:

• Deadlifts (for the 3RM Deadlift event)

• Push-up variations (for the Hand-Release Push-Up event)

• Core stabilization exercises (for the Plank event)

• Sprint intervals and loaded carries (for the Sprint-Drag-Carry event)

• Running economy work (for the 2-Mile Run)

3. Recovery and Consistency

Strength is built during recovery, not during workouts. A properly structured program will include:

• 48-72 hours of recovery between training the same muscle groups

• Adequate sleep (7-9 hours) and nutrition

• Deload weeks or lighter training phases

• Proper warm-up and cool-down protocols

Without recovery, you're just accumulating fatigue, not building strength.

4. Individual Customization

Not all bodies respond the same way to training. Factors that influence your optimal training approach include:

• Training history and current fitness level

• Age and hormonal profile

• Recovery capacity

• Injury history

• Available time and equipment

While the principles remain the same, the implementation should be tailored to your unique circumstances.

Building Your Strength Training Program

For beginners preparing for the AFT, here's a straightforward approach to structure your training:

Training Frequency

Start with 2-3 full-body strength sessions per week with at least one day of recovery between sessions. As you advance, you might shift to 4-5 sessions with more specific focus areas.

Exercise Selection

Focus on these movement patterns:

1. Hinge (deadlifts, kettlebell swings)

2. Squat (back squats, front squats, goblet squats)

3. Lunge

4. Push (push-ups, bench press, overhead press)

5. Pull (rows, pull-ups, lat pulldowns)

6. Carry (farmer's walks, sandbag carries)

7. Rotate and Resist Rotation (planks, pallof press)

For each session, select 1-2 exercises from each category, focusing on compound movements that train multiple muscle groups simultaneously.

Hinge	Squat	Lunge	Push	Pull	Rotate
Bilateral hip thrust	band or strap-assisted squat	forward lunge	(horizontal) HRPU / T push-up	(horizontal) DB/KB row	(resist) 2-point hold
Single-leg hip thrust	air squat	rearward lunge	(horizontal) DB bench press	(horizontal) bent-over row	(resist) Banded lunge position
KB deadlift (single/center)	goblet squat	side lunge (cossack squat)	(horizontal) bench press	(horizontal) ring row	(resist) Stir the pot
KB deadlift (unilateral)	DB/KB front squat (unilateral)	Walking lunge (unloaded)	(horizontal) close-grip bench press	(horizontal) Banded face pull	lunge and rotate
KB deadlift (bilateral)	DB/KB front squat (bilateral)	step-up	(horizontal) dip	(vertical) straight-arm pull	deep lunge and rotate
KB RDL (unilateral)	front squat	walking lunge (varied load carriage)	(horizontal) plyo push-up	(vertical) assisted pull-up	Lunge position banded rotations
KB RDL (bilateral)	back squat	step-up (varied load carriage)	(horizontal) slide-board push-up	(vertical) pull-up	(dynamic) 4-way med ball rotations
deadlift	pistol squat	walking lunge (overhead carry)	(vertical) DB/KB press	(vertical) chest-to-bar pull-up	(dynamic) rotational med-ball slams
RDL	zercher squat	jumping lunge	(vertical) overhead press	(vertical) ring pull-up	(dynamic) side-shuffle, sprint
good morning	overhead squat	Bulgarian split squat	(vertical) push-press	(vertical) muscle-up	(dynamic) backwards run, sprint
Single-leg RDL			(vertical) hand-stand push-up

Sets, Reps, and Intensity

A simple but effective approach for beginners:

• Strength Focus: 3-5 sets of 4-6 reps at 80-85% of maximum effort

• Hypertrophy (muscle growth) Focus: 3-4 sets of 8-12 reps at 70-80% of maximum effort

• Muscular Endurance Focus: 2-3 sets of 15-20 reps at 60-70% of maximum effort

Rotate through these focuses throughout your training cycle, with an emphasis on strength and hypertrophy for most AFT preparation.

Brand new to strength training?

Follow this very simple prescription to increase your performance in the MDL over several weeks.

Execute the deadlift twice per week. There should be at least 2 days between efforts, but no more than 4. Use a linear weight progression (LWP). LWP+5 = use the same weight as the last day of training plus 5 pounds.

Week 1 - 4x8 (4 sets of 8 repetitions) @ 75-80% of your 1RM*

Week 2 - Progress linearly. 4x8 @ the last lift’s weight plus 5 lbs (LWP +5).

Weeks 3 & 4 - 4x6 @ LWP +10

Weeks 5 & 6 - 3x5 @ LWP+10

Week 7 - Re-Test 3RM

*Don’t know your 1RM? Even easier… just execute the first set with a weight that you think you could do 10 or 11 times. Only do 8 though… you’ve got 3 more sets after the first set. If you don’t think you’ll be able to lift all 4 sets at the weight you chose, adjust the weight appropriately

Common Mistakes to Avoid

Even with the best intentions, these common pitfalls can derail your progress:

1. Program Hopping: Switching programs before giving them time to work

2. Ego Lifting: Using weights that are too heavy for proper form

3. Neglecting Recovery: Not getting enough sleep or nutrition

4. Imbalanced Training: Focusing too much on "show" muscles and neglecting others

5. Inconsistency: Sporadic training without a progressive plan

Be patient, focus on form, and trust the process. Building strength takes time.

Nutrition for Strength Development

You can't out-train a poor diet (and "abs" are made in the kitchen). For optimal strength development:

• Consume adequate protein (1.6-2.2g per kg of bodyweight)

• Don't drastically restrict calories while strength training

• Time carbohydrates around workouts for energy and recovery

• Stay hydrated (performance drops with even mild dehydration)

• Consider basic supplements like creatine monohydrate, which has strong research supporting its effectiveness and safety

When to Modify Your Approach

As you gain experience, you'll need to adjust your training to continue making progress:

• Plateaus: When progress stalls, change variables like volume, intensity, or exercise selection

• Injuries: Work around injuries with appropriate modifications and rehab protocols

• Time Constraints: When time is limited, focus on compound exercises with the highest return on investment

• Equipment Limitations: Adapt exercises to work with available equipment

The principles remain the same, but the application evolves with your circumstances.

Final Thoughts: The Mindset of Strength

Building strength is as much mental as physical. Approach your training with:

• Patience: Real strength is built over months and years, not days and weeks

• Consistency: Regular, focused effort trumps sporadic intensity

• Growth Mindset: View failures and setbacks as learning opportunities

• Process Focus: Trust in the process rather than obsessing over outcomes

Remember that with proper training, nutrition, and recovery, your body will adapt and become stronger. The AFT standards are demanding but achievable with dedicated preparation.

Get Started Today

The best time to start strength training was years ago. The second-best time is today. Begin with the foundational principles outlined here, focus on proper form, and progressively challenge yourself. Your future self—and your AFT scores—will thank you.

Need help tracking your AFT scores and monitoring your progress? Use our AFT Calculator to see exactly where you stand and what you need to work on most.