NAFTA Academy Blog

Balance is one of the senses that we often take for granted — until we lose it. In our 50s and 60s, we may notice that our bodies feel less

Changing up the basic squat allows you to target different muscle groups. It also helps with motivation so you don’t get bored with performing the same move repeatedly. Before moving

Known as a bodyweight squat or an air squat, the most basic type of squat uses just your body weight for resistance. Variations of the squat can include weights, like barbells

The U.S. Army’s Army Fitness Test (AFT) replaced the ACFT on June 1, 2025, with different standards for combat versus general roles. Combat roles require a sex-neutral, age-normed standard with a minimum 60

The Air Force’s new fitness standards, starting in 2026, require Airmen to take a Physical Fitness Assessment (PFA) twice a year, including a two-mile run and a waist-to-height ratio measurement. The PFA is

USMC fitness standards for 2025 consist of the Physical Fitness Test (PFT) and the Combat Fitness Test (CFT). The PFT, completed twice a year, assesses general fitness through pull-ups (or push-ups), a

When performed correctly, squats are a functional exercise that can boost your calorie burn, help prevent injuries, strengthen your core, and improve your balance and posture. The squat is a

If you’re not an athlete or serious exerciser — and you just want to work out for your health or to fit in your clothes better — the gym scene

The number of squats you should aim to do in a day depends on your overall health and fitness goals. If you’re just getting started, you may want to focus