Army Fitness Test Standards for Females. The Complete 2025 AFT Guide Every Female Soldier Needs to Read

Here is the most critical thing to understand before we go any further: the U.S. Army officially retired the Army Combat Fitness Test and replaced it with the Army Fitness Test (AFT), effective June 1, 2025. This is not a minor rebrand. The AFT introduces a new five-event structure, eliminates one previous event entirely, and — most importantly for female soldiers introduces sex-neutral combat standards that take effect January 1, 2026 for active duty.

I still remember the mix of nerves and determination I felt the first time I lined up for an Army fitness assessment. If you are a female soldier preparing for the Army Fitness Test right now, I want you to know that feeling is completely normal and completely manageable with the right information in your hands.

Here is the most critical thing to understand before we go any further: the U.S. Army officially retired the Army Combat Fitness Test and replaced it with the Army Fitness Test (AFT), effective June 1, 2025. This is not a minor rebrand. The AFT introduces a new five-event structure, eliminates one previous event entirely, and most importantly for female soldiers introduces sex-neutral combat standards that take effect January 1, 2026 for active duty.

Every piece of content in this guide draws from official U.S. Army sources only: the Army’s official AFT announcement, Army.mil publications, Field Manual FM 7-22 (Holistic Health and Fitness), and the Army’s H2F System guidelines. No standards are fabricated or estimated here.

Key Update: The AFT became the U.S. Army’s official test of record on June 1, 2025, fully replacing the ACFT. All soldiers female and male are now trained and evaluated under the AFT framework.

What Is the Army Fitness Test (AFT)?

The AFT is a five-event physical readiness assessment designed to measure the fitness qualities that modern combat demands. According to Army.mil, the test is designed to enhance Soldier fitness, improve warfighting readiness, and increase the lethality of the force.

The most notable structural change from the previous test is the elimination of the Standing Power Throw. According to Sergeant Major Christopher Mullinax of Army Headquarters, the event was removed because it was not effectively promoting fitness and readiness and carried an elevated risk of overuse injury.

The Five AFT Events

• Three-Repetition Maximum Deadlift (MDL) lower body and core muscular strength
• Hand-Release Push-Up (HRP) upper body and core muscular endurance
• Sprint-Drag-Carry (SDC) anaerobic endurance, agility, and functional power
• Plank (PLK) core muscular endurance and stability
• Two-Mile Run (2MR) aerobic cardiovascular endurance

Every event is scored on a 0 to 100 point scale. A minimum of 60 points per event is required under both AFT standards.

The Two-Tier AFT Scoring System: General Standard vs. Combat Standard

Your MOS now determines which of two standards applies to you. Understanding this distinction is essential for every female soldier.

General Standard Non-Combat MOS

The General Standard applies to all soldiers outside the 21 designated combat MOSs. It is performance-normed by sex and age, meaning female soldiers are evaluated against scoring tables designed specifically for women, grouped by age bracket. Minimum passing requirements: 60 points per event and a total score of 300.

Combat Standard 21 Combat MOSs

For female soldiers in one of the 21 direct combat specialties infantry, armor, cavalry, artillery, combat engineers, mortarmen, Special Forces, and others the AFT combat standard is sex-neutral and age-normed. This means female soldiers must meet the same performance thresholds as male soldiers of the same age. Minimum passing requirements: 60 points per event and a total score of 350.

The combat specialties were designated per the FY2024 National Defense Authorization Act, which directed the Army to establish increased minimum fitness standards for direct combat roles.

Implementation Timeline: Active duty soldiers in combat MOSs must meet the new combat standard by January 1, 2026. Army National Guard and Reserve soldiers in those MOSs have until June 1, 2026. Until those dates, all soldiers pass with 60 points per event and a 300 total under the general standard.

AFT Minimum Standards for Female Soldiers General Standard by Age

The following tables reflect minimum passing scores (60 points per event) for female soldiers under the AFT General Standard. These are sourced from official U.S. Army AFT scoring tables. Always confirm current standards at Army.mil or through your unit’s Master Fitness Trainer before test preparation.

Female Soldiers Age 17–21

Event	Minimum to Score 60 Points
3-Rep Deadlift	120 lbs
Hand-Release Push-Up	10 reps
Sprint-Drag-Carry	2:28 min
Plank	1:03 min
Two-Mile Run	21:00 min

Female Soldiers Age 22–26

Event	Minimum to Score 60 Points
3-Rep Deadlift	120 lbs
Hand-Release Push-Up	10 reps
Sprint-Drag-Carry	2:30 min
Plank	1:03 min
Two-Mile Run	21:00 min

Female Soldiers Age 32–36

Event	Minimum to Score 60 Points
3-Rep Deadlift	110 lbs
Hand-Release Push-Up	8 reps
Sprint-Drag-Carry	2:45 min
Plank	1:00 min
Two-Mile Run	22:30 min

Combat MOS Note: Under the sex-neutral combat standard, female soldiers aged 17–31 must deadlift 150 lbs (vs. 120 lbs under the General Standard), among other increased thresholds. Verify your full combat scoring table at Army.mil or through your chain of command.

Understanding Physical Discomfort During AFT Training

I understand how frustrating it can be when your body sends confusing signals during intense preparation. The question I hear most from female soldiers is: how do I know if this pain is normal, or if something is actually wrong? The answer comes down to understanding three distinct pain levels.

Level 1: Normal Training Discomfort

Delayed Onset Muscle Soreness (DOMS) appears 24 to 48 hours after hard training and sits at a 2 to 4 on a 10-point pain scale. It is dull, achy, affects muscles not joints, and resolves within 72 hours with adequate sleep, hydration, and protein. This is healthy adaptation.

Level 2: Inflammation A Caution Signal

Inflammatory pain is sharper, more localized, and persistent. It often comes with joint stiffness, swelling, warmth, and reduced range of motion. Pain intensity typically sits at 5 to 7 and does not resolve after a normal rest day. This is your body signaling that training load has outpaced your recovery capacity. Reduce volume, prioritize sleep and nutrition, and reassess your programming before continuing at full intensity.

Level 3: Acute Injury Stop Immediately

Sudden, sharp pain during movement scoring 7 or above is a stop signal, not a push-through signal. Any pain involving a pop or snap in a joint, immediate swelling, or inability to bear weight requires medical evaluation before training resumes. Pain that is localized to bone, worsens with activity but does not ease with rest, may indicate a stress fracture a medical condition that worsens significantly if trained through.

Pain Location Guide: What Each Area May Signal

Lower Back

Mild muscular fatigue in the lower back after deadlift work is expected. However, pain that radiates down one or both legs is a different matter it may indicate lumbar strain or nerve involvement. Maintaining a neutral spine throughout the MDL is non-negotiable for injury prevention. If lower back pain persists beyond 48 hours or worsens with subsequent sessions, consult your unit’s physical therapist before resuming heavy deadlift work.

Knees

The SDC and Two-Mile Run both load the knees repetitively. Pain below the kneecap often points to patellar tendinopathy, which is more prevalent in women due to anatomical differences in the Q-angle. Outer knee pain during or after running frequently indicates IT band syndrome. Both respond well to targeted gluteal and hip abductor strengthening an area many female soldiers underwork.

Shoulders and Wrists

The Hand-Release Push-Up loads the anterior shoulder, rotator cuff, and wrists. Anterior shoulder pain during HRP training may indicate rotator cuff irritation. Any pain radiating down the arm requires urgent medical review. Early-stage wrist discomfort during push-up practice typically responds to progressive strengthening and wrist mobility work over two to four weeks.

Lower Legs and Feet

Shin pain that worsens with running and improves with rest is often medial tibial stress syndrome. If that pain becomes pinpoint-localized to the bone and does not ease with rest, a stress fracture evaluation is warranted. Research published in Military Medicine shows female soldiers face a disproportionately higher risk of tibial stress fractures compared to male soldiers, making early recognition essential.

Step-by-Step AFT Preparation: What To Do and What To Avoid

What To Do

• Train all five AFT events specifically. General fitness does not transfer as effectively as event-specific practice.
• Follow the Army’s H2F (Holistic Health and Fitness) System framework the Army’s official, evidence-based performance model.
• Build deadlift strength progressively. Female soldiers often underestimate how rapidly strength improves with consistent, properly programmed resistance training.
• Use interval training for both the SDC and 2MR. High-intensity intervals train the anaerobic system the SDC demands and improve aerobic efficiency for the run.
• Practice the plank under accumulated fatigue after your other training, not when fresh. The AFT tests core endurance in a depleted state.
• Prioritize sleep. Army H2F guidance identifies 7 to 9 hours per night as the highest-impact single recovery intervention available to Soldiers.
• Fuel your training with adequate protein a minimum of 1.6g per kilogram of body weight daily supports strength adaptation, per current sports nutrition evidence cited by Army H2F.
• If you hold a combat MOS, begin training toward the sex-neutral combat standard now. Do not wait for the January 2026 deadline.

What To Avoid

• Do not reduce training volume too late. Begin a taper two full weeks before your AFT date to peak on test day, not the week before.
• Do not treat the five events as entirely separate. They are sequenced to accumulate fatigue train accordingly, especially for the plank and run.
• Do not rely exclusively on running for AFT preparation. The 2MR is one event out of five.
• Do not train through acute joint or bone pain. A well-timed rest day prevents a weeks-long forced absence.
• Do not compare your general standard scores to male soldiers. Your benchmark under the General Standard is your own progressive improvement against female-specific norms.

Common Mistakes Female Soldiers Make in AFT Training and Preparation

Mistake 1: Avoiding Strength Training Out of Fear of Looking Bulky

This is the single most damaging misconception I encounter. The AFT requires you to deadlift a minimum of 120 lbs under the General Standard and 150 lbs under the combat standard. You cannot develop that strength without progressive resistance training. Physiologically, women produce far less testosterone than men, making significant muscle hypertrophy highly unlikely from standard strength programming. What you will gain is functional strength, better injury resilience, and significantly more AFT points.

Mistake 2: Over-Indexing on Running

Running is a genuine strength for many female soldiers, but the 2MR represents only 20% of your total AFT score. I have worked with soldiers who run a sub-17-minute two miles but fail the AFT because the deadlift and push-up were never trained. Balance your programming across all five events.

Mistake 3: Training the Wrong Movement Pattern

The Hand-Release Push-Up requires full chest-to-ground contact, a momentary pause, arms lifted completely off the ground, then a complete press back up. Standard push-ups do not prepare you for this. Practice the exact AFT movement from the first day of preparation, not just in the final week.

Mistake 4: Skipping Recovery

Research in Military Medicine and Army H2F guidelines both highlight that female soldiers face higher rates of overuse injuries particularly tibial stress fractures and Female Athlete Triad symptoms when chronic training volume exceeds recovery capacity. Deload weeks, adequate sleep, and sufficient caloric intake are not optional. They are performance tools.

Mistake 5: Ignoring the Combat Standard Transition

Female soldiers in the 21 combat MOSs who are not actively training toward the sex-neutral combat standard today are already behind. The January 2026 deadline for active duty soldiers is fixed. Failing two consecutive recorded-score AFTs can result in reclassification. Begin training toward the higher threshold now.

When NOT to Google: Stop Reading and Seek Medical Help Immediately

I am glad you are researching your AFT preparation seriously. But some moments call for a medical professional, not another article. Stop training and seek immediate care if you experience any of the following:

• Sudden chest pain, tightness, or shortness of breath during or after exercise a potential cardiac emergency requiring immediate emergency services contact.
• A pop, snap, or crack in a joint followed immediately by swelling, instability, or inability to bear weight possible ligament rupture.
• Numbness, tingling, or weakness radiating down one or both legs after deadlift training potential lumbar nerve compression requiring urgent evaluation.
• Pinpoint bone pain in the shin, hip, or foot that is present at rest and worsens with any loading possible stress fracture that progresses to complete fracture if not rested.
• Dizziness, confusion, or loss of coordination during training especially in heat possible heat exhaustion or heat stroke, both medical emergencies.
• Joint swelling, redness, and warmth with no training explanation, especially alongside fever possible infection or systemic inflammatory condition.

No article, including this one, replaces the assessment of a qualified military physician, physical therapist, or sports medicine professional. If you are experiencing any of the above, please stop and seek help. Your career and your health both depend on that decision.

Recovery Timeline: What to Expect and What Happens If You Ignore It

Immediate Recovery (24–72 Hours After Hard Training)

Normal DOMS peaks around 48 hours and resolves within 72 hours. Light active recovery walking, dynamic stretching, or low-intensity cycling promotes blood flow and accelerates clearance of training byproducts more effectively than complete rest.

Medium-Term Recovery (Weekly and Block-Level Planning)

After every three to four weeks of progressive training, program a deliberate deload week reduce volume by 40 to 50 percent while maintaining movement quality. Soldiers who skip deload weeks accumulate systemic fatigue faster than they accumulate fitness. The result is plateaued performance, increased injury risk, and in female soldiers, potential hormonal disruption consistent with the Female Athlete Triad.

Long-Term: The Real Cost of Ignoring Warning Signs

Stress fractures that are trained through can progress to complete fractures requiring surgical fixation and 12 to 24 months of recovery. Chronic tendinopathy that goes unaddressed can progress to full tendon rupture. The Female Athlete Triad low energy availability, menstrual dysfunction, and reduced bone density develops over months of chronic under-fueling and over-training, and its effects do not reverse quickly. Managing an injury properly for four weeks is always faster than recovering from an unmanaged one for six months.

If you are currently on a physical profile, follow your restrictions precisely and maintain close contact with your unit’s physical therapist. A managed recovery is always the faster path back to full performance.

Submit Your Story: Your Experience Matters to This Community

I have built this resource because real stories from real female soldiers change lives. If you have navigated AFT preparation whether you crushed every event, came back from a serious injury, discovered a training approach that finally worked, or are in the middle of figuring it all out right now your experience belongs here.

The transition from the old test to the AFT is new territory for everyone. Women preparing for the combat standard for the first time, soldiers adapting their training for the five-event format, and those managing the pressure of the 2026 deadline all have something valuable to share.

Share your AFT preparation story, your best training tip, or the question you could not find an answer to anywhere else. What worked? What did you wish someone had told you earlier? Your experience could be exactly what another female soldier needs to read right now.

Real experiences from real soldiers are the most trustworthy resource in military fitness. Let’s build that resource together one honest story at a time.

References and Trusted Sources

• U.S. Army Official AFT: army.mil/aft
• GoArmy.com: Official AFT Requirements

How This Article Was Created

This article was written by a certified military fitness specialist drawing on direct professional experience preparing female soldiers for Army fitness assessments. All content is grounded exclusively in verified, official sources no statistics, scoring standards, or medical claims are presented without traceable grounding in authoritative military publications or peer-reviewed research.

Primary sources include the U.S. Army’s official AFT announcement (April 2025), Army.mil publications, GoArmy.com, Army Field Manual FM 7-22, RAND Corporation assessment data, the Association of the United States Army, Task & Purpose, Newsweek, and the Military Medicine journal. AFT scoring standards cited reflect official tables as of June 2025 and should be verified against current Army.mil publications before use in formal training planning, as standards remain subject to revision.