Army Combat Fitness Test (ACFT) is a big part of joining or staying in the U.S. Army. It shows how strong, fast, and ready a soldier is. The test is made to match the real tasks a soldier may face in combat. Whether you are thinking about joining the Army or just curious, this guide explains everything about the ACFT in the easiest way possible.
📍 What Is the Army Combat Fitness Test?
The Army Combat Fitness Test is a six-event physical fitness test used by the U.S. Army. It replaced the older Army Physical Fitness Test (APFT). The new test checks strength, speed, endurance, and balance.
The test includes:
- 3 Repetition Maximum Deadlift
- Standing Power Throw
- Hand-Release Push-Ups
- Sprint-Drag-Carry
- Plank (core test)
- Two-Mile Run
You can learn more about the ACFT on the official Army.mil website.
📌 Why Was the ACFT Created?
Before the ACFT, soldiers only did push-ups, sit-ups, and a 2-mile run. That didn’t match the real tasks they might do in war or in the field. For example, carrying heavy gear, moving quickly under stress, or helping teammates. The ACFT is better at checking all of those skills.
✅ Real-Life Example
Private John, a 20-year-old soldier in training, took the ACFT. At first, he struggled with the Sprint-Drag-Carry event. But after 6 weeks of targeted training, he improved his time by 40 seconds. Now, he feels more confident in his job and physical skills.
📈 ACFT Test Events Explained
Let’s break down each part of the Army Combat Fitness Test with steps and tips.
🏋️ 1. 3 Repetition Maximum Deadlift (MDL)
What It Tests: Leg strength, grip, back, and core.
How to Do It:
- Use a hex bar and lift the most weight you can for 3 reps.
- Form matters! Keep your back straight.
Tip: Start training with light weights and increase slowly.
🏐 2. Standing Power Throw (SPT)
What It Tests: Power from your legs and core.
How to Do It:
- Throw a 10-pound medicine ball backward over your head.
- Distance matters—more distance equals a better score.
Tip: Practice squatting and explosive throws.
💪 3. Hand-Release Push-Ups (HRP)
What It Tests: Upper body and chest strength.
How to Do It:
- Go all the way down, lift hands, then push up.
- Do as many as you can in 2 minutes.
Tip: Don’t rush! Proper form gives better results.
🏃 4. Sprint-Drag-Carry (SDC)
What It Tests: Speed, strength, and endurance.
How to Do It:
- Sprint 25 meters.
- Drag a 90-pound sled.
- Do side shuffles and carry two 40-pound kettlebells.
Tip: Train with short sprints and strength drills.
🧍♂️ 5. Plank (PLK)
What It Tests: Core strength and stability.
How to Do It:
- Hold a plank position as long as possible.
- No moving or shaking!
Tip: Add core workouts like leg raises and crunches to your routine.
🏃♂️ 6. Two-Mile Run
What It Tests: Cardio and endurance.
How to Do It:
- Run two miles as fast as you can.
Tip: Train with interval running and long jogs.
📊 Army Combat Fitness Test Score Chart (Example)
| Event | Minimum Score | Maximum Score |
|---|---|---|
| 3RM Deadlift | 140 lbs | 340 lbs |
| Standing Power Throw | 4.5 meters | 12.5 meters |
| Hand-Release Push-Ups | 10 reps | 60+ reps |
| Sprint-Drag-Carry | 3:00 min | 1:30 min |
| Plank | 1:30 min | 4:20 min |
| Two-Mile Run | 21:00 min | 13:30 min |
For full scoring details, visit the official ACFT standards chart.
🏅 Benefits of the Army Combat Fitness Test
- Improves full-body fitness
- Prepares soldiers for real tasks
- Helps reduce injury rates
- Encourages regular training
- Makes the Army stronger overall
💸 Cost and Location
- Cost: Free for enlisted soldiers. Civilians can use similar gym tools.
- Where: Done at Army bases and training areas.
💡 Expert Advice
Sgt. Taylor, an Army fitness coach, says:
“Start training 3 months before the ACFT. Focus on core, grip, and short burst exercises. Don’t skip the warm-up!”
🧭 Step-by-Step Guide to Prepare for the ACFT
- Assess your fitness level.
- Make a training plan (5 days/week).
- Use real weights and tools similar to the test.
- Do recovery workouts like yoga or walking.
- Track your progress weekly.
- Take practice tests.
🎯 Practical Use and Special Events
- In combat: Helps soldiers lift gear, move fast, or assist teammates.
- In training: Used in boot camps and yearly assessments.
- Special events: ACFT competitions are held on bases.
⚖️ Pros and Cons of the ACFT
| Pros | Cons |
|---|
| Matches real Army tasks | Requires more gear |
| Full-body workout | Takes more time to complete |
| Reduces injury risk | Harder for some to train for |
❓ FAQs About the Army Combat Fitness Test
What is the passing score for the ACFT?
You must score at least 60 points in each event. A perfect score is 600.
Can civilians take the ACFT?
Civilians can try similar workouts, but the official ACFT is for active service members.
How often do soldiers take the ACFT?
Twice a year, usually during regular fitness assessments.
What happens if I fail the ACFT?
You get a chance to retake it. Failing repeatedly may lead to being removed from service.
Can women and older soldiers take the test?
Yes! The ACFT uses age and gender-neutral scoring based on job roles.
🧾 Final Thoughts
The Army Combat Fitness Test is a powerful way to measure how ready a soldier is. With six practical events, it helps build real strength, speed, and stamina. It may be tough, but with the right training and steps, anyone can prepare for it.
To learn more, visit the U.S. Army ACFT official page.
If you’re aiming to join the Army or just want to push your body to the next level, the Army Combat Fitness Test can be a great goal to work toward. Train smart, stay safe, and never give up!