Wake up Soldier! You’ve taken the oath, locked in your MOS, and joined the ranks of the U.S. Army’s Future Soldier Program—Hooah! Now it’s time to put in the work so you show up to Basic Training strong, confident, and ready to perform. One of the best ways to get there? Start training now for the Army Fitness Test (AFT).
The AFT isn’t just a physical test—it’s a challenge that builds the strength, endurance, and grit you’ll rely on in Basic Training and your Army career. Whether you’re already fit or just starting your fitness journey, preparing now can set you apart, boost your confidence, and even put you in the running for early promotions.
What Is the Army Fitness Test (AFT)?
The AFT is how the Army measures physical readiness. It’s made up of five events that test strength, endurance, and agility—all skills you’ll use as a Soldier:
- 3-Repetition Maximum Deadlift (MDL)
- Hand-Release Push-Ups (HRP)
- Sprint-Drag-Carry (SDC)
- Plank Hold (PLK)
- Two-Mile Run (2MR)
Your score is based on your age and gender, with 60 points per event as the minimum passing score.
How to Start Training Before Basic
You don’t need a gym membership to get AFT-ready. All you need is a consistent routine, effort, and a plan.
1. Build Bodyweight Strength
Push-ups, planks, squats, and lunges will be your foundation. Aim for:
- 2-minute plank
- 30+ push-ups in 2 minutes
2. Boost Your Cardio Endurance
The two-mile run challenges many new Soldiers, so start running now:
- Run 2–3 times per week
- Mix in intervals and longer steady runs
- Try rucking with a backpack for extra challenge
3. Prep for Sprint-Drag-Carry
Simulate with shuttle sprints, dragging a weighted bag, and farmer carries using dumbbells, water jugs, or sandbags.
4. Train for Deadlift Power
If you have a gym, use a trap bar or barbell. At home, load a backpack for deadlifts, do broad jumps, and add glute bridges.
5. Stretch, Recover, and Sleep
Injury prevention is key. Include daily stretching, rest days, and aim for 7–8 hours of sleep each night.
Why It Matters
Showing up prepared proves you’re serious about the mission and ready to meet the Army standard. It makes Basic Training less overwhelming, reduces your risk of injury, and can open doors to early leadership opportunities.
Final Word
You’re not just training for five events—you’re training to be a Soldier. Every run, push-up, and plank you do now builds the discipline and toughness you’ll need in Basic and beyond. Start today. Show up ready. Earn that respect from Day One. To learn more about the Army Fitness Test, visit this site Army Fitness Test.
I’ll be back next week with more tips and guidance. Until then, Hooah!
SGM Kris Broadus, U.S. Army (Retired)