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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
- Skipping Mobility Work: Poor flexibility affects form and performance.
- Neglecting Recovery:
Overtraining can lead to injury.
- Underestimating the Run: Many fail due to poor cardiovascular endurance.
- 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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