Fit for Life: What the Army’s New Fitness Test Can Teach Men About Healthy Aging

This Men’s Health Month (June), there’s a powerful fitness reminder coming from a source that may surprise you: the U.S. Army.

The military is rolling out a new fitness test for 2025 — the Army Functional Fitness Test (AFT) — designed to measure full-body strength, endurance, and mobility. While it’s meant for soldiers, the test also offers valuable insight into what men of all ages — especially those over 40 — can do to stay fit, active, and independent for the long haul.

The U.S. army stipulates that the fitness standards are primarily designed for active soldiers and "are strictly aligned with the unique physical demands of specific roles, maintaining readiness, and mission effectiveness."  However, the fitness standards "will be sex-neutral and therefore the same for both men and women.” 

“The AFT reflects the kind of real-world fitness that helps prevent injuries, support healthy aging, and improve overall resilience,” says Jason Perry, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care. “You don’t have to be in the military to benefit from training like this.”

Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care.

Why This Matters for Men in Midlife and Beyond

As individuals age, muscle mass naturally declines, balance may weaken, and cardiovascular fitness can taper off. But it doesn’t have to be that way.

“With consistent training, many of the physical declines we associate with aging can be slowed or even reversed,” says Alejandro Centurion, M.D., a primary care orthopedics sports medicine physician with Baptist Health Orthopedic Care. “That’s why functional fitness is such a valuable tool for men over 40.”

The AFT can be a model for training that keeps you strong, agile, and energized — even if you’re decades past boot camp, adds Dr. Perry.

A Simple Breakdown of the Test — and What It Builds

Here’s what the Army’s test includes and what it’s designed to improve:

• Deadlifts (3 reps): Builds core and lower body strength — key for preventing falls and improving posture.
• Hand-Release Push-Ups: Boosts upper body endurance and joint stability.
• Sprint-Drag-Carry: Trains speed, coordination, and short-burst power — all essential for daily movement.
• Plank (Timed): Strengthens core endurance, which supports the spine and reduces back pain.
• Two-Mile Run: Improves heart and lung capacity — vital for long-term cardiovascular health.

“For men who are active 3–4 times a week, this kind of test is well within reach with focused training over 8 to 12 weeks,” says Dr. Perry. “And for those just getting started, it can be a goal to work toward while building a strong, healthy foundation.”

Can the Average Guy Pass It?

Dr. Perry estimates that many healthy, recreationally active adults could pass the AFT with minimal training. But the real value isn’t in passing — it’s in preparing.

Alejandro Centurion, M.D., primary care orthopedics sports medicine physician with with Baptist Health Orthopedic Care.

“It’s not about beating Army standards,” says Dr. Centurion. “It’s about having the strength and stamina to keep up with your kids, maintain your independence, and feel confident in your body as you age.”

Training like this supports balance, flexibility, cardiovascular health, and joint strength — all of which become more important as men enter their 40s, 50s, and beyond.

Men’s Health Starts with Movement

The truth is, you don’t need a military background to train for real-world strength and resilience. Using a test like the AFT as a framework — even just parts of it — can help men reclaim their health, reduce risk of injury, and stay active for decades to come.

“Staying fit after 40 isn’t about perfection,” Dr. Centurion adds. “It’s about consistency. Small, regular investments in movement and strength pay off in huge ways as you age.”

This Men’s Health Month, prioritize your musculoskeletal health by staying proactive about joint pain, injuries, and movement limitations. Whether you're managing an old sports injury or just looking to move more comfortably, the specialists at Baptist Health Orthopedic Care are here to help you stay active and independent as you age.

Learn more about Baptist Health Orthopedic Care →