Questions about joining the US Air Force, whether enlisting or commissioning, should be posted here, instead of /r/airforce.
Getting ready to go to MEPS soon and wondering how difficult the X Factor test is for females. I believe I need to lift 70lbs for the job I'm hoping to qualify for. I'm more focused on cardio and core for workouts and I rarely lift, if ever. Ladies - any insight or tips on this? Thanks in advance!
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70 is a bar and some change.
Literally anyone can do it.. the lift is an overhead press. Look up guides and material on how to properly do the technique. If done right. Momentum and your skeletal structure will carry like 60 of the pounds
Thanks! I've seen that it's a smith machine at MEPS. Honestly, i've tried and struggled to lift 70 lbs at the gym already and was wondering if the smith machine is any easier than what I've used...
Eh. Its easier in some ways. The bar can't be angled, so you don't have to worry about balancing your hands or losing balance. You can just focus on lifting up.
Again, focus on technique. Your physiological makeup should lift most of it before your muscles do
That's what I was thinking...welp, lol hopefully I can meet the requirement and qualify!
70 lbs is 31.78 kg
I’m a female too! I don’t lift much either, and I was unfortunately only able to do 50lbs. This really limited my job choices (there was about 10-20 jobs I was suddenly not qualified for), and I’m actually going back to MEPS next week to redo it.
Other than what everyone else is saying, my tip is to not tire yourself out and take your time making sure your form is good. I was rushing a bit when I couldn’t do it the first few times and I tired myself out really quickly. I attempted 50lbs about 3-4 times until I got it right, and the 60lbs I tried maybe 4-5 times but I couldn’t make it reach the line on the machine you have to lift it to. The person administering my test was nice and let me try it as many times as I could, but he ended up stopping me after a while because he was scared I’d end up hurting myself if I kept going (which is probably true lol)
Your height might also give you an advantage or disadvantage with the X-Factor test, because there’s a certain minimum height you need to lift the weight to in order to pass AF standards. I’m only about 4’10” tall, so to reach that line I had to get my arms high and straight up while holding the bars and even use my toes a bit. I imagine if you’re taller it will be a bit easier since you won’t have to lift the bar as high.
Thank you so much for your help! I figured it is probably a bit challenging, and I feel like I've only heard from guys on this and needed some perspective from another girl! This is super helpful. I'm 5'4, so hope that can help me at least a bit and I plan to go to the gym again to practice before I go next week. I'm sure you will crush it next week! Good luck and thank you again!!
No problem! And I also forgot to mention, you should also practice being able to lift the 70lbs from the ground up and then getting yourself into form, because the machine’s bars start at the floor. Good luck!! :D
I’m 5’8”, never lifted and I pressed 80lbs. My liaison demonstrated proper form and did a practice one to show us. My advice is to lift as much as you can to qualify for jobs just in case the one you want doesn’t work out, but of course don’t hurt yourself. I wouldn’t worry about it though, it was pretty easy.
Thank you! I know at the gym I struggle with balancing the bar and the transition from picking it up from the ground to then lifting it over my head, but I feel like the smith machine they use looks easier. Hoping that's the case!
Yes! It was on the easier side. You got this! Don’t stress it!
Depending on your size it could be pretty difficult. If you have enough time you should work out your shoulders and do overhead press at the gym as well the other muscles used in the X factor
Good call. I don't have much time, but I feel like I have pretty decent strength. I'm going to get back to the gym and practice again before I go next week - just hoping the smith machine is easier than the bar at the gym. Thanks for your help!
Make sure you get a copy of your results. Or 10 years later you'll be like me. No record of the strength test and told to redo it.
Good to know, thank you!!
So I work at a home improvement store and I cannot lift one of our 40lb boxes or bag of say, wood pellets, above my head and it's got me SUPER worried. Is this test easier than doing that or am I SOL?
You'll be fine! I ended up being able to lift the 70 lbs! I just told the Air Force personnel at MEPS that I needed to get 70 lbs for the job I was going for and they were patient and let me try a few times to make sure I got it.
I rarely lift and my upper body strength is not the best because I'm more of a runner/body weight exercise person.
You've got this....good luck!!
Thank you! That makes me feel better :)