Ever wonder why soldiers seem to get ripped at lightning speed, all while making push-ups look like child’s play? Spoiler: it’s not magic—it’s the result of some of the world’s toughest training, designed to burn fat, build muscle, and sharpen you up, all at once. Ready to discover what military training can teach your own workout?
Brutal but Effective: Why Military Training Works
The army is infamous for following some of the most grueling routines on the planet, especially in the US. Fitness coaches and die-hard athletes, always on the lookout for new challenges, have borrowed military exercises for three reasons: to torch more fat, pack on muscle, and do it all rapidly. (Who has time to wait for summer six-packs, anyway?)
Let’s be honest, watching soldiers bang out endless burpees can make you swear they’re just masochists. But then you notice the results—defined arms, powerful legs, and core strength that could probably stop a bullet (but don’t test that, please). Suddenly, those « torture » moves look pretty appealing for your gym schedule.
The Famous Army Test: Simple Moves, Intense Results
Think you’re tough? The American army test has defeated plenty of fitness pros who thought they were. Here’s what’s waiting:
- 2 minutes of push-ups
- 2 minutes of squats
- 2 miles (3.2 km) of running
This trio has one job: to decide if you’re fit for basic military training. Olympian Nick Symmonds tried it out and documented his struggle. He found many of these movements looked straightforward but—surprise—they absolutely were not! They push you to your limits, attacking muscle groups that might have been napping for months. The reward? Your muscles adapt faster than you thought possible.
But don’t start gloating if you complete the test—the real journey starts after. There’s a tough training schedule plus a strict diet that includes devilishly efficient exercises. Throw these into your own routine and be warned: military-style training can leave you crawling, aching, and sore in places you didn’t know existed. Just ask Symmonds, who’s been there, done that, and survived to tell the tale. The payoff? Visible progress, hard-earned and well worth every drop of sweat and the occasional tear.
Six Military Secrets to Building Muscle Fast
- Dumbbell Curls: Perfect for the biceps, brachioradialis, deltoids, and the upper part of your chest. Hold a weight in each hand with arms by your sides and palms in. Inhale, then curl one arm up, turning the palm toward you as you lift. Raise your elbow too, then return to start and repeat with the other arm. Always start with fully extended arms.
- Preacher Curls: One of the best biceps isolation moves, often done with a machine but a barbell works too. Sit or stand, arms resting on the pad. Curl the bar up until your forearms are straight—breathe out as you do this. To spice things up, pause just before your elbows hit that 90-degree angle.
- Pull-Ups (Underhand Grip): A bodyweight classic for your back and biceps. Arms extended and palms facing you, inhale and pull yourself up, exhaling as your chin reaches the bar. Lower back down with control and repeat.
- Box Step-Ups: Great for your legs and glutes—and helps your balance. Grab a 50 cm box, step, or bench. Stand close, step up so both feet are on top, then step down and repeat with the opposite leg. Add weights for a challenge (and some drama).
- Leg Raises: Lie on the floor, back straight, hands at your sides or under your glutes. Lift both legs vertically; slowly lower them until they’re a few centimeters from the ground. Lift back up with control, tensing your abs like you mean it.
- Burpees: The ultimate full-body blast. They hit arms, back, chest, core, glutes, and legs. Start standing, then proceed to exhaust your will to live (joking…mostly).
Military Fitness at Home: Yes, It’s Possible
It’s official: you don’t need to step into a gym every day to get into admirable shape. With a few pieces of home equipment, you can get sweating in your living room (and maybe impress the neighbors through your window). No excuses; the military way is ready and waiting for you, wherever you are.
So the next time you want a fitness routine that really delivers, think like a soldier. You might curse the process, but you’ll absolutely love the results.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
