The Complete Guide to the Army Combat Fitness Test (ACFT): Everything You Need to Know

The Army Combat Fitness Test (ACFT) represents the most significant change to Army fitness standards in over four decades. If you’re new to the ACFT or looking to improve your performance, this comprehensive guide will help you understand everything about this revolutionary fitness assessment.

What is the ACFT?

The Army Combat Fitness Test (ACFT) is the U.S. Army’s premier physical fitness assessment, officially implemented as the test of record in April 2022. Unlike the previous Army Physical Fitness Test (APFT), the ACFT is designed to better reflect the physical demands soldiers face in combat situations.

The test consists of six events that assess muscular strength, endurance, power, speed, agility, and cardiovascular fitness. What makes the ACFT unique is its focus on functional movement patterns that soldiers actually use in the field.

Why Did the Army Change from APFT to ACFT?

The transition from the APFT to ACFT wasn’t arbitrary. The Army identified several key issues with the old system:

APFT Limitations:

• Only tested basic cardiorespiratory endurance and muscular endurance
• Didn’t assess functional strength or power
• Poor predictor of job performance and injury risk
• Same standards for all Military Occupational Specialties (MOSs)

ACFT Advantages:

• Comprehensive assessment of all fitness domains
• Better correlation with combat readiness
• Reduced injury rates among soldiers
• More inclusive of different body types and fitness strengths

The Six ACFT Events Explained

1. Maximum Deadlift (MDL)

What it tests: Muscular strength, particularly posterior chain strength How it works: Soldiers perform a three-repetition maximum deadlift using a hex bar Score range: 140-340+ pounds Why it matters: Deadlifting mirrors lifting heavy equipment, moving wounded soldiers, and other combat tasks

2. Standing Power Throw (SPT)

What it tests: Explosive power and full-body coordination How it works: Throw a 10-pound medicine ball backward over your head for maximum distance Score range: 4.5-12.5+ meters Why it matters: Simulates throwing equipment over obstacles or explosive movements in combat

3. Hand-Release Push-Up (HRP)

What it tests: Upper body muscular endurance How it works: Standard push-up with a hand release at the bottom position Score range: 10-57+ repetitions Why it matters: The hand release ensures full range of motion and prevents cheating

4. Sprint-Drag-Carry (SDC)

What it tests: Anaerobic capacity, functional strength, and agility How it works: Five 50-meter shuttles involving sprinting, dragging a sled, carrying kettlebells, and more Score range: 3:00-1:33 (minutes:seconds) Why it matters: Mimics combat movements like evacuating casualties and moving equipment under fire

5. Plank (PLK)

What it tests: Core strength and stability How it works: Hold a forearm plank position for maximum time Score range: 2:00-4:30+ (minutes:seconds) Why it matters: Core stability is crucial for preventing injury and maintaining posture under load

6. Two-Mile Run (2MR)

What it tests: Cardiovascular endurance How it works: Same as the old APFT – run two miles for time Score range: 21:00-13:30 (minutes:seconds) Why it matters: Cardio fitness remains essential for sustained operations

ACFT Scoring System

The ACFT uses a point-based system where each event is worth 0-100 points:

• 60 points minimum per event to pass
• 360 points total minimum to pass the entire test
• 600 points maximum possible total score

Performance Categories:

• Black (Excellent): 540-600 points
• Gold (Good): 480-539 points
• Silver (Satisfactory): 420-479 points
• Bronze (Needs Improvement): 360-419 points
• Red (Unsatisfactory): Below 360 points

Age and Gender Standards

Unlike the APFT, the ACFT initially aimed for gender and age-neutral standards. However, based on data and feedback, the Army now uses age and gender-specific scoring scales that account for physiological differences while maintaining combat readiness standards.

Age Groups:

• 17-21 years
• 22-26 years
• 27-31 years
• 32-36 years
• 37-41 years
• 42-46 years
• 47-51 years
• 52-56 years
• 57-61 years
• 62+ years

How to Use Our ACFT Calculator

Our interactive ACFT calculator makes it easy to determine your score:

1. Select your demographics: Choose your gender and age group
2. Adjust the sliders: Use the interactive sliders for each event
3. See real-time results: Points update instantly as you move sliders
4. Get your total score: See your overall performance category

The calculator is perfect for:

• Goal setting: See what scores you need to reach your target category
• Training planning: Identify which events need the most improvement
• Progress tracking: Monitor improvements over time
• What-if scenarios: Test different performance combinations

Training Tips for ACFT Success

General Preparation

• Functional fitness: Focus on compound movements that work multiple muscle groups
• Progressive overload: Gradually increase intensity and volume
• Recovery: Allow adequate rest between training sessions
• Nutrition: Fuel your body properly for performance and recovery

Event-Specific Training

Maximum Deadlift:

• Practice proper deadlift form with a hex bar
• Build posterior chain strength with Romanian deadlifts and hip thrusts
• Incorporate farmer’s walks for grip strength

Standing Power Throw:

• Medicine ball slams and throws
• Plyometric exercises like box jumps
• Olympic lift variations for explosive power

Hand-Release Push-Ups:

• Practice the specific movement pattern
• Build endurance with high-rep sets
• Strengthen triceps and shoulders

Sprint-Drag-Carry:

• Practice the exact event sequence
• Build anaerobic capacity with intervals
• Functional strength training with sleds and carries

Plank:

• Hold progressively longer plank positions
• Strengthen core with various plank variations
• Work on anti-extension and anti-rotation exercises

Two-Mile Run:

• Build aerobic base with easy runs
• Include tempo runs and intervals
• Don’t neglect this “familiar” event

Common ACFT Mistakes to Avoid

1. Neglecting technique: Proper form is crucial for both performance and safety
2. Overemphasizing one event: Train all six events consistently
3. Ignoring mobility: Flexibility and mobility prevent injury and improve performance
4. Poor pacing strategy: Know how to distribute effort across events
5. Inadequate recovery: Don’t underestimate the importance of rest

ACFT Test Day Strategy

Pre-Test (1-2 weeks before):

• Reduce training volume but maintain intensity
• Focus on technique refinement
• Ensure adequate sleep and nutrition

Test Day:

• Arrive early and properly warmed up
• Bring backup equipment if allowed
• Stay hydrated but don’t overdrink
• Maintain positive mindset between events

Event Order Strategy:

• Conserve energy for your weakest events
• Use proper rest periods between events
• Don’t let one poor event affect the next

Future of the ACFT

The ACFT continues to evolve based on Army data and soldier feedback. Recent changes include:

• Refined scoring standards
• Equipment improvements
• Better training resources
• Enhanced test administration procedures

The Army remains committed to the ACFT as a better measure of combat readiness and soldier fitness.

---

The ACFT represents a significant improvement in how the Army assesses physical fitness. By testing functional movement patterns and multiple fitness domains, it better prepares soldiers for the physical demands of modern combat.

Whether you’re a new recruit preparing for your first ACFT or a seasoned soldier looking to improve your score, understanding the test’s purpose, requirements, and training strategies is essential for success.

Use our ACFT calculator to set realistic goals, track your progress, and optimize your training. Remember, the ACFT isn’t just a test to pass—it’s a tool to build the fitness you need to excel in your military career and stay safe in combat situations.

Ready to calculate your ACFT score? Use our interactive calculator above to see where you stand and identify areas for improvement. Your fitness journey starts with knowing where you are today.

---

For more resources on ACFT preparation, including detailed training guides and nutrition advice, check out our recommended ACFT Guide Book for comprehensive preparation strategies.