Military fitness requires more than being strong or having good endurance. Soldiers must be capable of lifting heavy loads, sprinting, carrying equipment, and sustaining physical activity over extended periods. A well-designed military workout program develops these qualities together rather than focusing on one aspect of fitness.
This guide explains what makes military training different, the physical qualities soldiers need, and how the U.S. Army evaluates fitness. It also includes a four-day strength and conditioning program built around the Army Fitness Test (AFT).
Key Points You Need To Know!
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What Is a Military Workout Program?
A military workout program is a structured training program designed to improve physical fitness to prepare for the demands of military service, including warfare. Military training must improve physical readiness and functional capability in the truest sense of the word.
This includes emphasizing the development of several foundational fitness qualities, including:
- Maximal Strength: Heavy compound movements, such as deadlifts and squats, develop the strength needed to lift, move, and carry heavy loads.
- Muscular Endurance: Push-ups, pull-ups, lunges, and other repeated movements improve the ability to sustain muscular effort.
- Anaerobic Conditioning: Sprints, sled drags, and high-intensity intervals develop the capacity to perform repeated bursts of demanding physical activity.
- Aerobic Endurance: Running, rucking, and sustained cardiovascular exercise build endurance for prolonged physical activity.
- Functional Strength: Carries, crawls, drags, and other loaded movements prepare the body for physically demanding tasks.
- Core Strength and Stability: Planks, loaded carries, and trunk exercises improve the ability to stabilize the body under load.
The overall objective is to develop well-rounded physical capabilities to enhance the ability to perform an array of tasks. This is quite different from other training programs:
- Bodybuilding programs generally prioritize muscle growth
- Powerlifting programs emphasize maximal strength in specific lifts.
- Military training must prepare individuals for a broader range of physical demands.
By incorporating resistance training, nontraditional exercise, and conditioning, you can improve strength, power, muscular endurance, work capacity, and functional capability (Smith et al., 2022).
While this workout program is designed to enhance physical readiness, it's appropriate for anyone looking to improve their athleticism and capability.
What Are the U.S. Army's Physical Fitness Tests?
To ensure soldiers are physically prepared for the demands of military service and combat, the U.S. Army uses standardized fitness assessments. Two of these include the Army Fitness Test (AFT) and the Combat Field Test (CFT).
Research involving Army ROTC cadets found that performance on the former Army Combat Fitness Test was associated with tactical foot-march performance, particularly for events assessing aerobic and anaerobic fitness (Withrow et al., 2023).
Together, these tests are realistic models for what a true military training program should develop.
What Is the New Army Fitness Test (AFT)?
The Army Fitness Test (AFT) officially replaced the Army Combat Fitness Test (ACFT) on June 1, 2025. The updated assessment measures five physical fitness components relevant to military readiness.
The AFT consists of five events:
- Three-Repetition Maximum Deadlift: Measures maximal strength using a trap bar.
- Hand-Release Push-Ups: Measures upper-body muscular endurance through maximum repetitions in two minutes.
- Sprint-Drag-Carry: Measures anaerobic capacity, muscular endurance, and agility through five 50-meter shuttle segments.
- Plank: Measures core muscular endurance through a maximum-duration hold.
- Two-Mile Run: Measures aerobic endurance through a timed run.
Performance is scored according to Army standards, with requirements varying by applicable age, sex, and military occupational category.
What Is the New Army Combat Field Test (CFT)?
Introduced in 2026, the Combat Field Test (CFT) is a separate assessment designed to evaluate combat-related physical readiness. Unlike the AFT, which scores individual fitness events, the CFT requires soldiers to complete seven consecutive tasks within 30 minutes.
The CFT consists of seven events:
- One-Mile Run: Tests aerobic endurance before the physical tasks.
- Dead-Stop Push-Ups: Requires 30 repetitions to assess upper-body muscular endurance.
- 100-Meter Sprint: Tests speed and anaerobic conditioning.
- Sandbag Lifts: Requires 16 lifts of a 40-pound sandbag onto a 65-inch platform.
- Loaded Carry: Requires carrying two 40-pound water cans for 50 meters.
- Movement Drill: Combines a 25-meter high crawl with a 25-meter rush.
- One-Mile Run: Tests endurance under accumulated fatigue.
The CFT supplements the AFT and is intended for designated combat specialties. The primary difference is that the CFT is designed to test how soldiers perform under fatigue and their ability to sustain prolonged exertion.
What These Tests Tell Us About Military Training
Together, the AFT and CFT illustrate why an effective military workout program needs more than traditional weightlifting or calisthenics.
This is what our four-day military workout plan is built for and incorporates these demands through:
- Compound strength exercises
- Bodyweight training
- Loaded carries
- Sprint intervals
- Endurance running
Further, these tests provide useful benchmarks for evaluating progress.
How to Train for Military Fitness
Developing military-level fitness requires balancing strength training, muscular endurance, and cardiovascular conditioning. Training exclusively for one quality can leave significant gaps in overall performance.
1. Prioritize Compound Strength Exercises
Exercises such as deadlifts, squats, presses, and pull-ups develop strength across multiple muscle groups.
Heavy resistance training is particularly relevant to the AFT's three-repetition maximum deadlift, but it also supports lifting, carrying, and moving heavy equipment.
Include compound movements two to four times weekly, depending on the program's structure and overall training volume.
2. Build Muscular Endurance With Calisthenics
Calisthenics plays an important role in military fitness because it develops strength and muscular endurance with minimal equipment.
Push-ups, pull-ups, lunges, and bodyweight circuits can improve repeated-effort performance.
For AFT preparation, hand-release push-ups deserve particular attention because they're directly tested. Training should include both higher-repetition work and specific practice using the required technique.
3. Develop Anaerobic Conditioning
Military tasks frequently involve brief periods of intense physical effort, including sprinting, dragging equipment, and carrying heavy objects.
Anaerobic conditioning can include:
- Short sprint intervals
- Sled pushes and drags
- Heavy loaded carries
- High-intensity EMOM workouts
- Repeated shuttle runs
Two weekly anaerobic sessions can provide a practical starting point, with volume adjusted according to fitness level and recovery.
4. Build Aerobic Endurance
Aerobic fitness is not just about running longer but rather improving one's ability to perform prolonged activity while sustaining performance during physically demanding tasks.
Running is particularly important for AFT preparation because soldiers must complete a timed two-mile run.
Combining resistance and endurance training can produce improvements in both fitness domains. While it may mitigate some adaptations rather than if you trained either alone, military fitness is not about specializing. (Wilson et al., 2012).
A balanced approach includes both lower-intensity aerobic training and faster running intervals. For example, one weekly session might involve 30–40 minutes of Zone 2 running, while another focuses on 400- or 800-meter repeats.
Rucking can also support military-specific endurance, although it should be introduced progressively because of its additional loading demands.
5. Include Functional Movement and Loaded Carries
Functional exercises help develop strength and coordination during movements that resemble physically demanding military tasks.
Farmer carries, sled drags, crawling variations, and unilateral exercises challenge the body in ways that conventional machine exercises may not.
These movements are particularly relevant to the AFT sprint-drag-carry event, which combines acceleration, lateral movement, dragging, and loaded carrying.
4-Day Military Fitness Program
The following four-day program is designed to develop the five physical qualities assessed by
the AFT while improving general military fitness.
Each workout combines strength training with conditioning or muscular endurance work. The weekly schedule includes two anaerobic conditioning sessions and two aerobic training sessions.
Day 1 – Lower-Body Maximal Strength + Anaerobic Conditioning
- Trap-Bar Deadlift: 4 × 3–5
- Front Squat: 3 × 5–6
- Romanian Deadlift: 3 × 6–8
- Trap-Bar Carry: 3-5 × 30–40 m
- Hanging Knee Raise: 3 × 10–15
15-Minute EMOM (5 Rounds)
- Minute 1: 12 Kettlebell Swings
- Minute 2: 10 Burpees
- Minute 3: 30 m Heavy Sandbag Carry
Day 2 – Upper-Body Strength + Aerobic Conditioning
- Bench Press: 4 × 4–6
- Sandbag Ground-to-Shoulder: 3 × 6–10
- Standing Single Dumbbell Shoulder Press: 3 × 6–10 (30-60s rest between arms)
- Hand-Release Push-Up: 3 × 12–20
- Inverted Row: 3 × 8–12
- Plank: 3 × 45–90 seconds
Aerobic Conditioning
- Zone 2 Cardio (Choice: Run / Cycle / Row): 25–40 minutes
Day 3 – Full-Body Strength + Anaerobic Conditioning
- Box Jump: 3 × 3–5
- Push Press: 4 × 3–5
- Weighted Pull-Up: 3 × 5–8
- Bulgarian Split Squat: 2-3 × 8/leg
- Single-Leg Romanian Deadlift: 2-3 × 6–8/leg
Sprint-Drag-Carry Conditioning*
- 2-3 × 250 m
- Rest: 2–3 minutes between rounds
*Sprint-Drag-Carry
- Sprint: Run 25 m out and 25 m back.
- Sled Drag: Drag a 90 lb sled backward for 25 m, turn, and drag it back 25 m.
- Lateral Shuffle: Shuffle sideways 25 m out and 25 m back.
- Farmer Carry: Carry two 40 lb kettlebells 25 m out and 25 m back.
- Sprint: Run 25 m out and 25 m back.
Day 4 – Muscular Endurance + Conditioning
Complete the following exercises in order, finishing each round with the prescribed run. Keep rest periods minimal while maintaining proper technique.
- Hand-Release Push-Ups: 15–20
- Bodyweight Squats: 20
- Pull-Ups: 5–10
- Walking Lunges: 10/leg
- Plank: 45–60 seconds
- Bear Crawl: 20 m
- Run
Running Progression
- Round 1: 400 m run — RPE 6–7
- Round 2: 800 m run — RPE 7
- Round 3: 1,200 m run — RPE 7–8
- Round 4: 400 m run — RPE 9 (Week 2: 800 m; Week 3: 1200 m; Week 4: 1600 m)
The goal is to maintain consistent exercise performance while running under increasing fatigue. Pace the first three rounds conservatively to maintain pace while saving your hardest effort for the final round.
After 4 weeks, you can:
- Repeat the four-week progression, aiming to improve your running pace and overall performance.
- Add a 400 m run after the third exercise (pull-ups) in every round, keeping this additional distance consistent each week.
Optional - Zone 2 Cardio or Rucking Session
While not necessary, we also recommend adding another Zone 2 or rucking session, ideally 45-60+ minutes. If you're new to running, we recommend choosing cycling or rucking.
Optional Periodic Fitness Assessment
Every 4–6 weeks, replace a regular training session with a practice AFT or CFT to evaluate progress. Use the results to identify whether maximal strength, muscular endurance, anaerobic conditioning, or running performance needs additional attention.
Beginner Note: If you're new to this type of training, make the necessary adjustments as needed. Reduce the number of sets or cycles, decrease RPE, shorten running distances, or make other changes. Keep the intensity manageable and gradually increase the workload as your strength and conditioning improve.
How to Progress Through the Program
Progressive overload is essential for improving strength and conditioning over time. However, progression should be specific to the physical quality being trained.
For maximal strength, gradually increase resistance while maintaining proper technique. For muscular endurance, increase repetitions or total training volume. For anaerobic conditioning, improve work output, repeat performance, or recovery between intervals.
Aerobic training can progress through longer easy runs, increased weekly running volume, or faster intervals.
Because the program develops multiple physical qualities simultaneously, avoid increasing every training variable at once. Manage fatigue and adjust training loads based on performance and recovery.
FAQ: Military Training
Is military training good for building muscle?
Yes. Military-style training can build muscle when it includes sufficient resistance-training volume, progressive overload, and adequate nutrition. However, programs designed primarily for hypertrophy may be more efficient for maximizing muscle growth.
Can beginners follow a military workout program?
Yes, provided the program is adjusted to their current fitness level. Beginners should start with manageable resistance, modified calisthenics, and shorter conditioning sessions before progressing toward more demanding workouts.
How many days per week should you train for military fitness?
Four training days per week can provide a practical balance between strength training, muscular endurance, and cardiovascular conditioning. More frequent training may be appropriate for advanced individuals or those preparing for specific military requirements.
Is military calisthenics the same as military fitness training?
No. Military calisthenics refers specifically to bodyweight exercises such as push-ups, pull-ups, and squats. A complete military fitness program also incorporates resistance training, aerobic conditioning, anaerobic intervals, and loaded movement.
Do you need to run to prepare for the Army Fitness Test?
Yes. The AFT includes a timed two-mile run, so running-specific training is important. Other cardiovascular activities can supplement running, but they shouldn't completely replace it when preparing for the assessment.
References
- Effect of exercise training programs on physical fitness domains in military personnel: A systematic review and meta-analysis. (2022). Military Medicine. https://pubmed.ncbi.nlm.nih.gov/35247052/
- Army combat fitness test relationships to tactical foot march performance in ROTC cadets. (2023). Biology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10045466/
- Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. (2012). Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/22002517/
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