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Exercises

Apple Watch military workout: strength for the Army Fitness Test, logged on your wrist

Published November 7, 2026

The Army Fitness Test has five events: a 3-rep max hex bar deadlift, hand-release push-ups, the sprint-drag-carry, a plank and a two-mile run. On Apple Watch you train for it by logging each set in a lifting app on your wrist. In RIRLift you log the weight, reps and how many reps you had left, the rest timer starts, and the next session's trap bar weight is set from what you logged. Below are sessions for a full gym, two kettlebells in the field, and holding your score between tests.

  1. Trap Bar Deadlift Quads, Glutes
  2. Push-Up Chest
  3. Farmer's Walk Forearms, Traps, Shoulders
  4. Lateral Sled Drag Abductors, Glutes, Quads
  5. Plank Abs
  6. Bulgarian Split Squat Quads, Glutes
  7. Running Quads, Hamstrings, Calves

The deadlift and the legs behind it

The test opens with the heaviest three reps you can pull on a hex bar, which weighs 60 lb before plates. A heavy trap bar deadlift is the main lift; split squats and the hinge keep each leg and the back strong.

The test's first event, legs and back

Trap Bar Deadlift

Quads, Glutes

The test's deadlift is done on a hex bar, so train on one. Sets of 3 to 5 reps build the strength for three heavy reps without testing a max every week.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles in the middle.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower the bar to the floor under control. Do not drop it.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: stop adding weight until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Hamstrings and glutes, the hinge

Romanian Deadlift

Hamstrings, Glutes

A lighter hinge for the hamstrings on the day you are not pulling heavy from the floor.

How to do it

  1. Stand with a barbell at your thighs, hands just outside your legs, feet under your hips.
  2. Soften your knees and push your hips back, sliding the bar down your thighs.
  3. Stop when your hamstrings are fully stretched, usually just below the knee, with your back flat.
  4. Push your hips forward to stand up, glutes tight at the top.

Cues

  • Hips back
  • Bar stays on your legs
  • Back flat

Common mistakes

  • Bending the knees into a squat: keep them soft and still.
  • Reaching for the floor: stop where your back would round.

Swap for: Weighted Back Extension

Build a session with Romanian Deadlift
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One leg at a time, quads and glutes

Bulgarian Split Squat

Quads, Glutes

Each leg works alone, so a weaker side cannot hide behind the stronger one. It builds the legs for the deadlift and the sprints.

How to do it

  1. Set the top of your back foot on a bench and place your front foot a long stride ahead.
  2. Hold a dumbbell in each hand at your sides, and keep your front foot flat.
  3. Drop your back knee straight toward the floor until the front thigh is close to level.
  4. Press through the front foot to rise, then finish all reps before switching legs.

Cues

  • Go deep for the inner thigh
  • Front foot flat
  • Rear foot is just a kickstand

Common mistakes

  • Pushing up with the back leg: let it relax and make the front leg do the work.
  • Front knee collapsing inward: keep it pointed the same way as your toes.

Swap for: Dumbbell Split Squat, Step-Up, Reverse Lunge

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Quads and trunk with one bell

Goblet Squat

Quads, Glutes

The squat you can load with a single kettlebell in the field. Hold the bell at your chest and sit down between your knees.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

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The hinge with two bells

Kettlebell Deadlift

Glutes, Hamstrings, Lower Back

With two 40 lb bells at your sides, this is the field version of the deadlift. Log the weight of one bell.

How to do it

  1. Stand with your feet about hip-width apart, the bell in one hand at your side and that arm straight.
  2. Push your hips back and bend your knees a little, letting the bell travel down beside your leg until it nearly reaches the floor, back flat.
  3. Keep your shoulders level and your chest facing forward as the bell lowers.
  4. Stand up by driving through your feet and squeezing your glutes. Finish the set, then switch hands. With two bells, hold one at each side.

Cues

  • Hips back, chest up
  • Bell close to your leg
  • Stand tall at the top

Common mistakes

  • Squatting straight down so the knees do all the work: lead with the hips.
  • Letting your back round to reach lower: stop the bell where your back is still flat.

Swap for: Kettlebell Good Morning, Kettlebell Swing, Kettlebell Row

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Push and pull

Push-ups for the two-minute event, with presses and rows so the shoulders can take the volume.

Chest, shoulders, triceps for the push-up event

Push-Up

Chest

The test counts hand-release push-ups for two minutes: chest, hips and thighs touch down, arms go straight out to the sides, then back to press. Train them that way and log the reps of each set.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest, hips and thighs touch the floor at the same time.
  3. For the test version, extend both arms straight out to the sides into a T, then put your hands back under your shoulders.
  4. Press back up to straight arms as one piece.

Cues

  • One straight line
  • Chest to the floor
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

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Shoulders and triceps

Dumbbell Shoulder Press

Shoulders

Overhead strength for pushing, and for carrying loads high. Keep the reps between 8 and 12.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.

Swap for: Machine Shoulder Press, Arnold Press, Landmine Press

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Upper back and lats

One-Arm Dumbbell Row

Lats, Upper Back

Rows balance the push-up volume and keep the shoulders healthy through the weeks of training.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Upper back with the bells you carry

Kettlebell Row

Lats, Upper Back

The row for days with only kettlebells. Log the reps for one side and keep both sides even.

How to do it

  1. Stand with your feet about hip-width apart, a kettlebell in each hand.
  2. Hinge until your torso is close to parallel with the floor, arms hanging straight under your shoulders.
  3. Pull one bell toward your hip, keeping your elbow tucked in tight, while the other arm stays long.
  4. Lower it until your arm is straight and your shoulder blade slides forward, then row the other side. With only one bell, do all your reps on one side, then switch.

Cues

  • Elbow toward your hip
  • Stretch at the bottom
  • Shoulders square

Common mistakes

  • Turning your chest toward the ceiling to finish the rep: keep both shoulders facing the floor.
  • Short reps that stop with the elbow bent: reach all the way down before each pull.

Swap for: Kettlebell Gorilla Row, Kettlebell Rear Delt Row, Kettlebell Deadlift

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Lats and grip

Pull-Up

Lats

Pull-ups build the back and the grip the drag and the carry need. Log the reps, and once they get easy, log added weight.

How to do it

  1. Grab the bar overhand, hands a little wider than your shoulders, and hang from fully straight arms.
  2. Pull your shoulders down away from your ears before your elbows start to bend.
  3. Drive the elbows toward your ribs until your chin passes over the bar.
  4. Lower slowly to a dead hang and pull again.

Cues

  • Shoulders down, then pull
  • Legs still and together
  • Two seconds on the way down

Common mistakes

  • Swinging the legs to cheat reps: cross your ankles and brace the abs.
  • Half reps from a bent-arm start: finish each rep at a full hang.

Swap for: Chin-Up, Lat Pulldown, Band-Assisted Pull-Up

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Sled, carry and sprint

The sprint-drag-carry is five 50 m shuttles: a sprint, a 90 lb sled drag, an unloaded lateral, a carry with two 40 lb kettlebells, and a final sprint. Lateral sled drags load the side shuffle, the carry uses the same weight in each hand, and the sprints are short bouts.

Hips and legs for the side shuffle

Lateral Sled Drag

Abductors, Glutes, Quads

The test has a lateral segment in the sprint-drag-carry. A sled shuffle trains moving sideways under load; rate each bout on the Watch.

How to do it

  1. Stand facing the sled and hold its handles in both hands at hip height, arms long.
  2. Sink into a low athletic stance with your chest up.
  3. Step sideways in small, quick steps, pushing hard with the trailing leg so the sled keeps moving.
  4. Cover the planned distance, then lead with the other side.

Cues

  • Low athletic stance
  • Push with the trailing leg
  • Arms long, handles steady

Common mistakes

  • Standing up tall: stay in the low athletic stance for the whole bout.
  • Pulling with the arms: let the legs move the sled.

Swap for: Lateral Band Walk, Sled Push, Cossack Squat

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Grip, traps and trunk for the carry

Farmer's Walk

Forearms, Traps, Shoulders

The carry in the sprint-drag-carry is two 40 lb kettlebells. Walk with the same weight in each hand and log how many seconds you walked.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

Build a session with Farmer's Walk
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Sprints and run intervals

Running

Quads, Hamstrings, Calves

The test ends with a two-mile run, and the sprint-drag-carry starts and ends with sprints. Log each bout as a timed run and rate how hard it was.

How to do it

  1. Start with a few minutes of easy jogging.
  2. Run the work bout at the effort the plan asks for, arms swinging forward and back.
  3. Keep your shoulders low and your steps quick and light.
  4. Walk or jog easy through the rest, then start the next bout.

Cues

  • Arms forward and back
  • Quick, light steps
  • Relaxed shoulders

Common mistakes

  • Sprinting the first bout and fading: the last bout should be as fast as the first.
  • Running with your chin up and shoulders tight: let the shoulders drop.

Swap for: High Knees, Jump Rope, Stationary Bike

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Plank and trunk

The plank is held for time. Longer holds come from steady practice, with side planks for the sides of the trunk.

Abs and trunk for the plank event

Plank

Abs

The plank is a test event held for time. Start each hold from the Watch so it is timed, and lengthen it yourself as it gets easier.

How to do it

  1. Set your forearms under your shoulders and your feet behind you, body in a straight line.
  2. Squeeze your glutes and pull your ribs down toward your hips.
  3. Hold, breathing normally, without letting your hips sag or rise.
  4. The demo shows a harder version with one arm and the opposite foot lifted. On the test, lifting a hand or foot ends the event, so practice it with both forearms and both feet down.

Cues

  • Ribs down
  • Glutes tight
  • Straight line

Common mistakes

  • Hips sagging toward the floor: that hangs on your lower back.
  • Hips piking up to rest: keep the straight line for the whole hold.

Swap for: Long Lever Plank, Plank Shoulder Tap

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The sides of the trunk

Side Plank

Abs

Side planks train the trunk muscles a front plank leaves out. Start each hold from the Watch.

How to do it

  1. Lie on one side with your elbow under your shoulder and your legs stacked.
  2. Lift your hips until your body is straight from head to feet.
  3. Hold, then switch sides.

Cues

  • Hips high
  • Stacked feet
  • Elbow under shoulder

Common mistakes

  • Letting the hips drop toward the floor as the hold goes on.
  • Rolling the chest forward or back.

Swap for: Dumbbell Side Plank, Copenhagen Plank

Build a session with Side Plank
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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Full gym, 3 days a week before the test

Open in the session builder
  • Workouts3× a week
  • Working sets51 a week
  • Per workout~45 min
  • EquipmentTrap Bar, Dumbbells, Barbells, Pull-Up Bar +1

You have a gym with a trap bar and a sled, and a test date a couple of months away.

Two strength days alternate: a heavy trap bar and push-up day, and a hinge, pull and sled day with the carry. Rests are long on the deadlift so it stays heavy; the sled and carry come last.

Day A: Deadlift and push-ups
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets first 4 × 3–5 2 3 min
Push-UpHand-release: touch down, arms out to a T, hands back, press. 3 × 10–30 2 90 s
Bulgarian Split SquatPer leg. 3 × 8–12 2 90 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 1 min
Plank 3 × 90 s 2 1 min

Open Day A: Deadlift and push-ups in the session builder

Day B: Hinge, pull, sled and carry
ExerciseSets × repsRIRRest
Romanian Deadlift 3 × 6–10 2 2 min
Dumbbell Shoulder Press 3 × 8–12 2 90 s
Pull-Up 3 × 3–8 2 2 min
Lateral Sled DragAlternate the lead side. 4 × 15–20 s 2 90 s
Farmer's WalkSeconds of walking. Two 40 lb bells or dumbbells. 3 × 30–45 2 90 s
Side PlankPer side. 2 × 30–45 s 2 45 s

Open Day B: Hinge, pull, sled and carry in the session builder

How to run it
Import the plan, then switch to it in My Programs so its routines reach the Watch. Alternate A and B three days a week. Start the day on the Watch, log each set as you put the weight down, and start each plank and sled bout from the Watch.
How to progress
Double progression on your weakest set. Trap bar at 225 lb with a target of 4: you log 5, 5, 4, 4, the weakest set hit 4, so the bar stays at 225 lb and the target goes to 5. Log 5, 5, 5, 5 and every set is at the top of 3 to 5, so the next session opens at 230 lb for 3. Planks and sled bouts keep the time you set: when all three planks feel easy at 90 seconds, change the hold to 105.
Open in the session builder

Session 2

Field or barracks: two 40 lb kettlebells, twice a week

Open in the session builder
  • Workouts2× a week
  • Working sets38 a week
  • Per workout~45 min
  • EquipmentKettlebells, Dumbbells

No gym where you are, but you have a pair of 40 lb kettlebells, the same weight the test's carry uses.

One session covers every pattern with two bells and the floor: the deadlift with both bells, goblet squats, push-ups, rows, the carry and the plank. The bells cannot get heavier, so reps and sets do the work.

Kettlebell day
ExerciseSets × repsRIRRest
Kettlebell DeadliftBoth bells. Log the weight of one bell. 4 × 8–15 2 90 s
Goblet Squat 3 × 8–15 2 90 s
Push-UpHand-release: touch down, arms out to a T, hands back, press. 3 × 10–30 2 90 s
Kettlebell RowPer arm. 3 × 8–12 2 1 min
Farmer's WalkSeconds of walking with both bells. 3 × 45–60 2 90 s
Plank 3 × 90 s 2 1 min
How to run it
Twice a week with at least a day between. Start the session on the Watch and leave the phone in your bag; each set is saved on the Watch as you log it and syncs to the iPhone later.
How to progress
Each lift moves on its own. Goblet squats with one 40 lb bell for 15, 15, 15 top 8 to 15, so the app's next weight is 45 lb. Without a heavier bell, keep the 40 lb bell, log what you did and add a set; the next weight is always worked out from what you logged. Push-ups go by reps: 22, 20, 18 against a target of 18 means the next target is 19.
Open in the session builder

Session 3

Between tests: one lift day, one run day

Open in the session builder
  • Workouts2× a week
  • Working sets16 a week
  • Per workout~25 min
  • EquipmentTrap Bar, Pull-Up Bar

You passed and your unit's PT already covers most days. You want to keep the deadlift and the run from sliding before the next test.

One short heavy session keeps the deadlift, push-ups and plank, and one run session works on pace. The run day has only running in it, so it is saved to Apple Health as a run, not as strength training.

Lift day
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets first 3 × 3–5 2 3 min
Push-UpHand-release: touch down, arms out to a T, hands back, press. 2 × 10–30 1 90 s
Pull-Up 3 × 3–8 2 2 min
Plank 2 × 2 min 2 1 min

Open Lift day in the session builder

Run day: intervals
ExerciseSets × repsRIRRest
RunningHard minute, then walk or jog easy through the rest. 6 × 1 min 2 2 min

Open Run day: intervals in the session builder

How to run it
Lift once and run once a week, on days your unit PT is light. Start both from the Watch. On the run day, start each bout from the Watch and rate it when it ends.
How to progress
Trap bar at 275 lb for 5, 5, 5 is the top of 3 to 5 on every set, so next week opens at 280 lb for 3. The run bouts keep the time you set: when all six minutes feel Hard rather than Max, add a seventh.
Open in the session builder

Make it fit you

Questions

What are the events of the Army Fitness Test?

Five events in this order: the 3-repetition maximum deadlift on a hex bar (60 lb before plates), hand-release push-ups for two minutes, the sprint-drag-carry with a 90 lb sled and two 40 lb kettlebells, the plank, and the two-mile run. It replaced the ACFT as the test of record on June 1, 2025.

Is there an Apple military discount on Apple Watch?

Yes. Apple's Veterans and Military store gives current and veteran members of the US military, National Guard and Reserve, and family in the same household, 10% off after verifying through ID.me.

What Apple Watch workout should I use for strength PT?

For lifting, Apple's type is Traditional Strength Training. In RIRLift you do not choose: any session with a lift in it is saved to Apple Health as Traditional Strength Training, and a session of only sled work is saved as Functional Strength Training.

Can I log the run and the lifting in one Apple Watch workout?

Apple Health stores one type per workout, so a lifting session that ends with a run is saved as Traditional Strength Training. Put the run in its own session and it is saved as a run.

Do I need my phone?

No. The session runs on the Watch and each set is saved there as you log it. It syncs to the iPhone when the two are back in range.