The Ultimate Guide to Achieving a Slim Body at Home

By Kamruzzaman
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Disclosure: This post contains affiliate links. We may earn a small commission if you buy through them—at no extra cost to you.  Many people are using at-home workouts to reach their ideal bodies in a world where gym subscriptions and fitness centers may be costly and time-consuming. With the correct attitude, approach, and perseverance, achieving a slim physique at home is entirely achievable, regardless of your goals—whether they are to lose excess weight, tone up, or just lead a healthier lifestyle.  To help you get a trim figure without leaving your house, this guide breaks down everything you need to know, from exercise regimens and diet advice to motivation and attitude.  1. Make a reasonable goal  Establishing specific, attainable goals is the first step on the path to a trim figure. Try setting objectives like these rather than trying to "lose 10 kg in one month."  "Reduce by 2 kg each month."  "Work out five days a week."  Consume 80 percent ...
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Ultimate Guide to the Army Combat Fitness Test (ACFT) Everything You Need to Know to Train, Pass, and Excel

By Kamruzzaman

Disclosure: This post contains affiliate links. We may earn a small commission if you buy through them—at no extra cost to you.


The Army Combat Fitness Test (ACFT) is the United States Army’s official physical fitness test, designed to better reflect the physical demands of combat. Whether you're preparing for enlistment, looking to improve your score, or simply want to understand what the ACFT entails, this guide breaks down every component of the test—including scoring, exercises, and tips for success.

What Is the ACFT?

The ACFT replaced the previous Army Physical Fitness Test (APFT) in 2022. It assesses functional fitness through six challenging events that simulate real-life combat tasks. Unlike the APFT, which focused only on push-ups, sit-ups, and a 2-mile run, the ACFT is designed to measure a soldier’s muscular strength, endurance, power, agility, and cardiovascular fitness.

The test is gender-neutral and age-scaled, meaning both men and women perform the same events, but score requirements vary by age and sex.

The 6 Events of the ACFT

1. 3-Repetition Maximum Deadlift (MDL)

  • Purpose: Tests lower-body strength using a hex bar.
  • Execution: Lift the heaviest weight possible for three repetitions.
  • Key Muscles Used: Hamstrings, glutes, lower back, and core.

Tips:

  • Practice proper form to avoid injury.
  • Incorporate strength training and mobility exercises in your workouts.

2. Standing Power Throw (SPT)

  • Purpose: Measures explosive upper-body power.
  • Execution: From a standing position, throw a 10-pound medicine ball backward over your head as far as possible.
  • Key Muscles Used: Shoulders, core, back, and legs.

Tips:

  • Train with medicine ball throws.
  • Focus on hip drive and full-body coordination.

3. Hand-Release Push-Up (HRP)

  • Purpose: Evaluates upper-body muscular endurance.
  • Execution: Perform push-ups where you lift your hands off the ground at the bottom of each rep.
  • Key Muscles Used: Chest, triceps, shoulders, and core.

Tips:

  • Maintain a tight core and neutral spine.
  • Train with tempo push-ups and core strengthening.

4. Sprint-Drag-Carry (SDC)

  • Purpose: Tests muscular strength, agility, and anaerobic endurance.
  • Execution: Involves 5 phases: sprint, drag a sled (90 lbs), lateral shuffle, carry two 40-lb kettlebells, and final sprint—each over 25 meters.
  • Key Muscles Used: Legs, back, shoulders, and grip.

Tips:

  • Practice each movement separately before combining.
  • Improve your grip and cardiovascular capacity.

5. Plank (PLK)

  • Purpose: Replaces the leg tuck and measures core endurance.
  • Execution: Hold a forearm plank position for as long as possible.
  • Key Muscles Used: Core, shoulders, glutes.

Tips:

  • Add variations like side planks and weighted holds in training.
  • Consistency builds duration over time.

6. 2-Mile Run (2MR)

  • Purpose: Assesses aerobic endurance and cardiovascular health.
  • Execution: Run two miles on a flat course as quickly as possible.
  • Key Muscles Used: Legs, lungs, and heart.

Tips:

  • Follow a structured running plan with intervals and distance days.
  • Don’t skip recovery and stretching.

ACFT Scoring System

The ACFT uses a score range from 0 to 600 points, with 100 points possible per event. To pass:

  • Minimum Score per Event: 60 points
  • Total Minimum Score: 360 points

Scores are adjusted based on age and gender, using a tiered system (Gold, Silver, Bronze). Higher scores may be required for more physically demanding military roles.

Scoring Examples

Event

Max Points

Moderate Score (Age 21–27)

Deadlift

340 lbs

140 lbs (60 pts)

Power Throw

12.5 m

4.5 m (60 pts)

Push-Ups

60 reps

10 reps (60 pts)

SDC

1:30 min

3:00 min (60 pts)

Plank

4:20 min

2:09 min (60 pts)

Run

13:30 min

21:00 min (60 pts)

How to Train for the ACFT

Here’s a simple weekly plan to get you started:

Day 1: Strength

  • Deadlifts
  • Squats
  • Core (planks, crun

  • ches)

Day 2: Power & Speed

  • Medicine ball throws
  • Sprint intervals
  • Agility drills

Day 3: Endurance

  • 2-3 mile steady run
  • Push-ups (varied tempo)

Day 4: Recovery & Mobility

  • Light cardio
  • Stretching or yoga

Day 5: ACFT Simulation

  • Practice all 6 events with proper rest between

ACFT Gear & Uniform

  • Footwear: Running shoes or cross-trainers recommended
  • Clothing: PT uniform (shorts, t-shirt, reflective belt if required)
  • Optional Gear: Gloves for drag/carry, lifting belt for deadlift (check unit policy)

Common Mistakes to Avoid

  1. Skipping Mobility Work: Poor flexibility affects form and performance.
  2. Neglecting Recovery: Overtraining can lead to injury.
  3. Underestimating the Run: Many fail due to poor cardiovascular endurance.
  4. Improper Nutrition: Fuel your body with balanced meals and stay hydrated.

Why the ACFT Matters

The ACFT isn’t just about passing a test—it prepares soldiers for real-world combat scenarios, where strength, endurance, and resilience are essential. A higher score can also influence promotions, duty assignments, and career progression within the Army.

Final Thoughts

The Army Combat Fitness Test (ACFT) is a comprehensive, functional assessment of a soldier’s physical capabilities. With the right training, focus, and mindset, anyone can improve their score and meet or exceed the standards.

Start slow, track your progress, and remember: consistency is the key to ACFT success.

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