How to Master AFT Deadlift Test – Army Fitness Test Guide

The AFT Deadlift Test is one of the toughest and most important components of the new Army Fitness Test (AFT). Designed to measure raw strength, stability, and combat readiness, the deadlift event pushes soldiers to prove they can lift, carry, and control heavy loads—just like the demands of real military life. With the AFT’s new sex-neutral scoring system, every Soldier, regardless of gender, must meet the same strength standards. That means the deadlift is not just about passing; it’s about building the strength and resilience to thrive in combat situations.

If you’re preparing for the AFT and want to see how your deadlift score contributes to your overall performance, check out the AFT Calculator—your go-to tool for scoring and standards.

Why the AFT Deadlift Test Matters

Strength is no longer optional for soldiers. The shift from the ACFT to the AFT raises the bar by requiring greater physical capability, especially in combat roles. The Maximum Deadlift (MDL) isn’t just a gym lift—it’s a test of battlefield readiness. A stronger soldier can ruck longer, carry heavier loads, and withstand the wear and tear of service. Strength training also reduces injuries, extends career longevity, and ensures you can perform when it matters most.

To understand how the AFT differs from older fitness tests, you can explore our breakdown of APFT vs ACFT vs AFT.

What Happens When You Train for Strength

When you prepare for the AFT Deadlift Test, your body adapts in multiple ways:

• Nervous System Adaptation: Early progress comes from your brain getting better at recruiting muscle fibers.
• Muscle Hypertrophy: With consistent training, your muscles grow larger and stronger.
• Connective Tissue Strengthening: Tendons, ligaments, and fascia adapt to handle heavier loads.
• Metabolic Efficiency: Your body learns to use energy more effectively, giving you more stamina.

These changes don’t happen overnight, but within weeks of consistent training, you’ll notice measurable improvements.

AFT Deadlift Test Scoring Standards

The AFT Deadlift Test requires soldiers to complete three controlled repetitions at their chosen weight. Here’s what it takes to pass and max out the event:

• Combat MOS (ages 17–21): 150 lbs for 3 reps = 60 points; 340 lbs for 3 reps = 100 points.
• Non-Combat MOS Females: 120 lbs for 3 reps = 60 points; 220 lbs for 3 reps = 100 points.

These standards prove that the deadlift is not just about brute force—it’s about discipline, consistency, and progressive training. For a full breakdown of all event standards, visit our AFT Score Standards guide.

Proper Deadlift Technique for the AFT

Good form is non-negotiable in the AFT Deadlift Test. Not only does poor form disqualify reps, but it can also put you at risk of injury.

• Starting Position: Stand inside the hex bar, feet shoulder-width apart, chest up, and back flat. Grip the handles firmly.
• The Lift: On “GO,” drive through your heels, extending hips and knees together. Keep your spine neutral.
• Full Extension: At the top, stand tall with hips and knees locked, shoulders back, chest proud.
• Controlled Lowering: Lower the bar with control until it touches the ground completely.
• No Bouncing: Each rep must start from a dead stop. Momentum doesn’t count.
• Continuous Flow: Small pauses are fine, but don’t release the bar or rest excessively.

If your form breaks down, the repetition won’t count. Soldiers are allowed two attempts to hit their chosen weight.

Core Principles of Training for the AFT Deadlift

1. Progressive Overload

Your body adapts only when you push it. That means gradually adding stress: more weight, extra reps, slower tempo, or better technique. Too much too soon risks injury, but not enough leaves you stagnant.

2. Specificity

Train for the test itself. Include trap bar deadlifts, hand-release push-ups, planks, sprint intervals, and loaded carries. Each exercise builds a skill that translates directly to the AFT. For a full event-by-event breakdown, check out our Component-Specific AFT Training Guide.

3. Recovery

Strength is built outside the gym. Get 7–9 hours of sleep, eat well, and allow 48–72 hours before hitting the same muscle groups again. Build in deload weeks to avoid overtraining.

4. Individualization

Every Soldier is different. Adjust training volume, intensity, and exercise selection based on your fitness level, recovery ability, and equipment access.

Building Your Training Plan for the AFT Deadlift Test

If you’re new to lifting, start with 2–3 full-body sessions per week, resting at least one day between. As you advance, move to 4–5 sessions with more specific focus areas.

Key Movement Patterns to Train

• Hinge: Deadlifts, Romanian deadlifts, kettlebell swings.
• Squat: Back squats, front squats, goblet squats.
• Lunge: Walking lunges, Bulgarian split squats, step-ups.
• Push: Hand-release push-ups, bench press, overhead press.
• Pull: Pull-ups, bent-over rows, face pulls.
• Carry: Farmer’s walks, sandbag carries.
• Core/Rotation: Planks, Pallof presses, med-ball slams.

Sets, Reps, and Intensity

• Strength: 3–5 sets of 4–6 reps at 80–85% of max.
• Hypertrophy: 3–4 sets of 8–12 reps at 70–80%.
• Endurance: 2–3 sets of 15–20 reps at 60–70%.

Cycle these rep schemes for balanced development.

Sample 7-Week Deadlift Progression Plan

• Week 1: 4×8 @ 75–80% of estimated 1RM
• Week 2: 4×8, add 5 lbs
• Weeks 3–4: 4×6, add 10 lbs
• Weeks 5–6: 3×5, add 10 lbs
• Week 7: Test your 3RM

This simple progression builds strength and confidence for the AFT Deadlift Test.

Mistakes to Avoid in Deadlift Training

• Program Hopping: Stick with one program for at least 8–12 weeks.
• Ego Lifting: Form > weight. Don’t risk injury.
• Skipping Recovery: Rest, nutrition, and sleep are as important as the lift itself.
• Imbalanced Training: Train all movement patterns, not just the deadlift.
• Inconsistency: Sporadic effort won’t deliver results.

Nutrition for AFT Deadlift Success

Fueling properly is as important as training:

• Protein: 1.6–2.2 g per kg of body weight.
• Carbs: Eat around workouts for fuel and recovery.
• Hydration: Even mild dehydration reduces strength.
• Supplements: Creatine monohydrate is safe and proven to boost strength.

The Mental Side of the AFT Deadlift

The deadlift is as much a mental challenge as a physical one. Build your mindset with:

• Patience: Strength takes months and years, not days.
• Consistency: Show up and do the work, even on hard days.
• Resilience: Learn from failures and plateaus.
• Focus on the Process: Progress comes from effort, not shortcuts.

Final Thoughts

The AFT Deadlift Test is a demanding but achievable measure of strength. With the right mix of progressive training, proper technique, smart recovery, and mental toughness, you can not only pass but dominate the event.

Balance your preparation with other AFT events like the 2-Mile Run, Sprint-Drag-Carry, and Push-Ups. Together, they measure the complete soldier—strong, fast, and resilient.

Start today. Train consistently, eat well, recover smart, and track your progress with the AFT Score Calculator. Your body, your performance, and your mission readiness will thank you.