Army Combat Fitness Test (ACFT): The Complete Guide to Understanding and Mastering It
Introduction to the ACFT
The Army Combat Fitness Test (ACFT) is the U.S. Army’s official fitness assessment that measures total-body strength, endurance, and agility. Unlike the old test, which focused mainly on push-ups, sit-ups, and running, the ACFT uses six events that better reflect the physical tasks soldiers face in real combat.
Background and Purpose
In 2019, the Army Combat Fitness Test (ACFT) did away with the Army Physical Fitness Test (APFT) once and for all. The phasing out of the previous test was due to its being irrelevant to the contemporary military operations’ physical requirements. The ACFT, on the other hand, sets the bar for physical requirements of the battlefield that are nothing short of the basic ones, and among them are lifting, sprinting, dragging, carrying, and enduring-the whole nine yards.
The emphasis is still on the troops being not just fit but also prepared for the war.
The Six ACFT Events
The ACFT includes six different events that measure various aspects of physical fitness. Each event is scored between 0 and 100 points, for a total possible score of 600. Soldiers must meet the minimum standards in every event to pass.
1. Three-Repetition Maximum Deadlift (MDL)
This event measures lower-body strength. Soldiers use a hex bar to lift as much weight as possible for three reps.
Tips for success:
Keep your back straight and engage your core.
Push through your heels, not your toes.
Add weight gradually to build strength safely.
It helps evaluate a soldier’s ability to lift and move heavy loads under pressure.
2. Standing Power Throw (SPT)
This event tests explosive power by having soldiers throw a 10-pound medicine ball backward overhead.
Technique tips:
Use your legs and hips to generate force.
Keep your arms relaxed but coordinated.
Practice with lighter balls to improve form.
A strong throw shows power and coordination—skills useful in jumping or climbing situations.
3. Hand-Release Push-Up (HRP)
The SDC combines sprints, drags, lateral shuffles, and carries over 25 meters. It measures agility, speed, and muscle endurance.
Performance tips:
Stay low during the drag for better leverage.
Keep transitions quick between activities.
Train with short sprints and weighted sleds.
This event mirrors real combat movements, such as evacuating a casualty or carrying gear under stress.
5. Plank (PLK)
The plank replaced the leg tuck to measure core stability. Soldiers must hold a plank position for as long as possible.
Tips:
Engage your abs and glutes.
Keep your body in a straight line.
Focus on slow, controlled breathing.
A strong core supports nearly every movement in combat and training.
6. Two-Mile Run (2MR)
The last event measures cardiovascular endurance. Soldiers run two miles as fast as they can.
Improvement strategies:
Use interval and tempo training.
Work on pacing and breathing.
Stay consistent with running practice.
This event challenges both endurance and mental toughness.
Scoring and Standards
The ACFT scoring system is age- and gender-neutral, but performance requirements vary by job (MOS).
60 points = minimum passing score per event
100 points = maximum score
600 points total = perfect score
Passing requirements depend on the physical demands of your role. Combat arms positions usually require higher standards.
Training for the ACFT
Everything depends on preparation. A proper plan for training should have:
Strength exercises: Deadlifts, squats, presses
Endurance workouts: Running, rucking, interval sprinting
Core and flexibility training: Plank, stretches, yoga
Example of a week:
Monday: Strength (MDL emphasis)
Tuesday: Sprint and agility work
Wednesday: Rest or slow jogging
Thursday: Push-up and carry workout
Friday: Long run and stretching
Saturday and Sunday: Active recovery (hiking or swimming)
Nutrition for Peak Performance
Nutrition plays a big role in how you perform.
Eat balanced meals rich in lean protein, complex carbs, and healthy fats.
Stay hydrated, especially in the days leading up to the test.
Pre-test meal: Go light—oats, fruit, and eggs are good options.
Avoid processed foods and heavy meals that might slow you down.
Common Mistakes to Avoid
Using poor form on deadlifts
Overtraining without rest
Going too fast during sprints
Neglecting flexibility work
These mistakes can cause injury or lower your score. Train smart and rest well.
Mental Preparation
Your mindset can make or break your test.
Visualize success before the day.
Breathe deeply to stay calm.
Set small goals for each event.
Confidence comes from consistent training and knowing you’re prepared.
Benefits of the ACFT
The ACFT is not only a soldier-building program, but also a program for building stronger and healthier humans. The exercises contribute to the improvement of fitness in the real world, as well as to the enhancement of posture and mobility. Non-military personnel can also benefit from weight and stamina workouts that are similar to the ACFT ones.
Conclusion
The Army Combat Fitness Test is more than a physical challenge—it’s a measure of readiness, discipline, and resilience. Training for it helps soldiers perform at their best and teaches valuable lessons in consistency, effort, and strength.