Mastering the ACFT: Your Guide to Army Combat Fitness

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The Army Combat Fitness Test (ACFT) is more than just a physical evaluation—it’s a critical tool designed to assess a soldier’s readiness for the battlefield. As the U.S. Army transitions from the old Army Physical Fitness Test (APFT) to the more comprehensive ACFT, service members and aspiring soldiers alike must adapt to new standards of strength, endurance, and resilience.

In this guide, we’ll break down the components of the ACFT, offer tips for training, and provide strategies to help you master the test with confidence and efficiency.

What Is the ACFT?

The ACFT is a six-event physical assessment that measures functional fitness, ensuring that soldiers are physically prepared for combat-related tasks. Unlike its predecessor, which focused solely on muscular and aerobic endurance, the ACFT evaluates multiple domains of fitness:

Muscular strength

Muscular endurance

Power

Cardiovascular endurance

Speed/agility

Balance and coordination

The test is gender-neutral and age-scaled, meaning that minimum standards vary depending on a soldier’s role (job category) rather than their gender.

The Six Events of the ACFT

Each event targets specific physical skills required in combat situations. Here's a breakdown of all six:

1. 3-Repetition Maximum Deadlift (MDL)

Objective: Measure lower-body strength.

How it works: Lift the heaviest weight possible for three repetitions using a hex bar.

Tip: Practice form using progressive overload and strengthen hamstrings, glutes, and core muscles.

2. Standing Power Throw (SPT)

Objective: Test explosive power.

How it works: Throw a 10-pound medicine ball backward over your head for distance.

Tip: Work on explosive hip drive with plyometrics, kettlebell swings, and medicine ball throws.

3. Hand-Release Push-Up (HRP)

Objective: Measure upper-body endurance.

How it works: Perform as many push-ups as possible in two minutes, with hands released from the ground at the bottom.

Tip: Improve your chest, triceps, and core strength. Use variations like tempo push-ups and incline press.

4. Sprint-Drag-Carry (SDC)

Objective: Assess anaerobic endurance, agility, and coordination.

How it works: It involves a series of 25-meter sprints, dragging a 90-pound sled, and carrying two 40-pound kettlebells.

Tip: Enhance grip strength, sprint speed, and overall conditioning through circuit training.

5. Plank (PLK)

Objective: Measure core strength and endurance.

How it works: Hold a forearm plank for as long as possible.

Tip: Include dynamic core exercises like Russian twists, leg raises, and side planks in your workout.

6. 2-Mile Run

Objective: Assess cardiovascular endurance.

How it works: Run two miles as fast as you can.

Tip: Combine long-distance runs with sprint intervals, and focus on breathing techniques and running form.

Scoring the ACFT

Each event is scored on a 0-100 point scale, with a total possible score of 600. Soldiers must earn a minimum of 60 points per event to pass. There are three levels of scoring:

Heavy (Combat Arms)

Significant (Combat Support)

Moderate (Non-combat)

Understanding your MOS (Military Occupational Specialty) requirements can help you set a personalized goal.

Training Tips for ACFT Success

Mastering the ACFT doesn’t happen overnight. It requires consistent training, smart recovery, and mental focus. Here are key tips:

1. Follow a Structured Program

Use a progressive workout plan that includes strength training, aerobic conditioning, and flexibility work. You can find ACFT-specific training programs online or through Army resources.

2. Balance Recovery with Training

Overtraining can lead to injuries. Ensure you get 7–9 hours of sleep per night, eat a balanced diet, and include active recovery days.

3. Track Your Progress

Keep a training journal or app to monitor improvements in each event. Celebrate milestones, even small ones.

4. Focus on Form

Proper technique prevents injury and maximizes performance. Consider working with a coach or fitness trainer if needed.

5. Incorporate Functional Movements

Exercises like squats, lunges, kettlebell swings, and battle ropes closely simulate the demands of the ACFT.

Mental Preparation: A Key to Success

Physical training is only half the battle—mental resilience plays a crucial role. Here's how to build a strong mindset:

Set goals for each event and visualize success.

Practice under pressure to simulate test-day conditions.

Stay positive, even if progress is slow.

Common Mistakes to Avoid

Ignoring weak areas: Focus equally on all six events.

Skipping rest: Recovery is as important as the workout.

Not warming up: A proper warm-up prevents injury and boosts performance.

ACFT and Career Advancement

A high ACFT score can impact promotions, reclassifications, and leadership opportunities. Soldiers who excel demonstrate not only physical ability but also commitment to the Army’s core values.

Resources to Help You Prepare

Army’s Official ACFT Training Guide

YouTube tutorials by Army Fitness Instructors

Fitness apps like MyFitnessPal, Strava, or StrongLifts

ACFT Calculator Tools to project your scores

Final Thoughts

The ACFT represents a significant shift in how the Army evaluates fitness—focusing on real-world readiness instead of just gym numbers. Whether you're a new recruit or a seasoned soldier, mastering the ACFT is within your reach with the right approach.

Remember: discipline, consistency, and a warrior’s mindset are your greatest tools. Train smart, stay motivated, and aim high—because every rep, sprint, and mile brings you one step closer to peak combat readiness.

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