Build a stronger deadlift for the AFT
Start with repeatable technique and a realistic plan
A stalled deadlift is a reason to review the plan, not automatically add more weight. Start with the movement, the work you are already doing and the time you have to recover. This is general training guidance, not an individualized lifting or rehabilitation program.
Learn the tested movement
The AFT maximum deadlift is a three-repetition event.[1] Review the Army demonstration, then ask a qualified coach to watch you practice. Use a manageable load while learning the setup. Do not assume a written cue or an app video can tell you what is happening in your own lift.
Plan around your current workload
Bring your recent training to a PT leader or strength coach. Include running, rucking and duty-related work, not just gym sessions. Ask for a progression that fits that total workload rather than following a fixed number of heavy deadlift days from a generic article.
Choose assistance work for a reason
Accessory exercises should address something your coach has observed, not simply make the session longer. If grip, positioning or another part of the movement is limiting you, identify it first. Avoid adding a long list of unfamiliar lifts at once.
Keep a useful training record
Record the load, completed repetitions and any feedback that would help you plan the next session. ArmyFit lists fitness calculators and practice tools.[17] A log is there to help you notice patterns, not to turn every session into a competition.
Rehearse before test day
Review the event instructions and practice with appropriate equipment when available. Ask the grading team about the procedure before the test. Do not wait until you are at the bar to discover that your practice routine and the tested movement differ.
Compare like with like
Keep technique work, harder training and record-test results labeled separately. Note unusual fatigue or a disrupted week when you review performance. One difficult session is information to consider, not proof that the whole plan has failed.
Use coaching support thoughtfully
If you use an AI assistant, check its suggestions against your plan and any medical restrictions. It cannot watch your lift, examine an injury or know everything about your duty schedule. A qualified coach can help you decide which advice is relevant.
Choose one next step
Arrange a technique review, confirm your scoring target or tidy up your training log. Pick the action that answers your current question instead of changing the entire program at once.
Decide whether the app helps your routine
ArmyFit offers calculators, event instructions, timing tools and bodyweight plans.[17] Try the features you would actually use. No app can promise a maximum deadlift score or replace the physical work of preparing.
Avoid making the problem harder
Do not jump to a heavier load because the last session was frustrating. Avoid borrowing an advanced lifter's routine without considering your experience. If pain affects the movement, stop and seek appropriate advice rather than using an article to diagnose it.
Define progress beyond the number
A useful session may give you a more consistent setup, clearer feedback or a better understanding of what to work on. Keep the score target in view, but leave room for those quieter improvements.
Use other people's advice as a starting point
A training story can suggest a question to ask your coach. It does not show that the same exercise or schedule will work for you. Compare a suggestion with your own experience and the feedback of someone who can watch you train.
Prepare for your next session
Review what you did last time and what you intend to practice next. If the plan is unclear, ask before adding work.
Make your tools earn their place
Use ArmyFit if it makes your records or practice easier to manage.[17] Keep the number of tools small enough that you will use them consistently.
Leave room to adjust
Your plan should account for real life, including duty demands and medical restrictions. Discuss changes with the person guiding your training.
Frequently asked questions
How fast can I improve? There is no reliable promise that applies to every Soldier.
What weight should I target? Use the current Army table for your scoring category.[1]
How often should I deadlift? Ask a qualified coach to fit it around your ability and overall workload.
What if lifting hurts? Stop the painful activity and seek appropriate medical or H2F advice. Do not use a generic program as treatment.
References and earlier reading
Links carried forward from this article are listed for further reading, not as verification of current policy or of the claims in earlier editions. Consult the checked sources below for the revised guidance.
Sources
[1] https://www.army.mil/aft — Army Fitness Test: official events and policy resources [17] https://www.army.fit — ArmyFit product features
Credits
Photo: Spc. Jet Cortez / DVIDS. 07.18.2023.
The appearance of U.S. Department of War (DoW) visual information does not imply or constitute DoW endorsement.