by Can you pass the Army physical fitness test? Over the past few years the US government has been working to implement a new Army Combat Fitness Test. Like most government work, it hasn’t gone without its hiccups. But after much debate they have released the official scoring and scaling options for men and women based on age. Below we’ll go over the test and movement standards and scoring. So you can see where you rank!
Key Takeaways:
- The Army Combat Fitness Test (ACFT) assesses soldiers’ general fitness through six movements.
- These movements include the 3 Rep Maximum Deadlift, Standing Power Throw, Hand Release Pushups, Sprint Drag Carry, Plank, and a 2-Mile Run.
- Scoring for each movement is based on individual performance and is scaled by age.
- To pass the ACFT, you need to meet specific scoring criteria for each exercise.
The Army Combat Fitness Test
Designed to assess the general fitness of soldiers, The Army Combat Fitness Test (ACFT) consists of six movements done for a combined score.
The six movement consist of:
- 3 Rep Maximum Deadlift (Trap Bar)
- Standing Power Throw
- Hand Release Pushups
- Sprint Drag Carry
- Plank
- 2 Mile Run
Workout & Movement Standards
3 Rep Maximum Deadlift
Workout: Build to a 3 rep max deadlift using the trap bar.
Equipment Needed: 60lb Trap Bar and Plates
Scoring: Your score is based on your 3 rep maximum deadlift. A perfect score for men consists of lifting 340lbs x 3, and for Women is 230lbs x 3.
Video:
Standing Power Throw
Workout: Throw a 10lb medicine ball backwards and overhead for distance.
Equipment Needed: 10lb Medicine Ball
Scoring: Measure the distance from the back of the thrower to where the medicine ball lands. Measured in meters and centimeters.
Video:
Hand Release Pushups
Workout: Complete as many hand-release push ups as possible in 2 minutes.
Equipment Needed: Flat Surface
Scoring: Total number of pushups completed in 2 minutes.
Video:
Sprint Drag Carry
Workout: 5 x 50 meter shuttle, consisting of sprint, sled drag, lateral slide, kettlebell carry, sprint.
Equipment Needed: two 40kb kettlebells and a 90lb sled
Scoring: Total time to complete the 5 x 50 meter shuttle circuit.
Video:
Plank
Workout: Forearm plank for max time.
Equipment Flat Surface.
Scoring: The total time you can hold a forearm plank. 1:30 is the max time for both men and women.
Video:
2-Mile Run
Workout: Run 2 miles for time.
Equipment 2 Mile route on level field.
Scoring: Total time it takes to complete a 2 mile run.
Video:
The Army Combat Fitness Test Scoring PDF
Click here to view the scoring PDF.
As you will see in the PDF, each workout’s score is scaled based on age.
Implementation Timeline
| PME | Flags Reenlistment Evaluations NCO EVAL Board | E5/E6 Promo Points | Serperations | |
|---|---|---|---|---|
| Regular Army | 10/1/22 | 10/1/22 | 4/1/23 | 4/1/23 |
| Army Reserve | 10/1/22 | 4/1/23 | 4/1/24 | 4/1/24 |
| National Gaurd | 10/1/22 | 4/1/23 | Issued by DARNG | 4/1/23 |
Below is a graphic showing the Army’s roll out of the new fitness standards.
Conclusion
The Army Combat Fitness Test (ACFT) is a comprehensive assessment of soldiers’ general fitness, featuring six distinct movements. To excel in the ACFT, individuals must achieve specific scores for each exercise, with the scores being adjusted for age. It’s essential for those in the military or aspiring to join it to understand the standards and work diligently to meet them. The ACFT represents a significant shift in evaluating soldiers’ physical readiness, and by comprehending its components and requirements, individuals can strive to reach their peak performance and contribute to the overall strength of the armed forces.
