What Is the ACFT (Army Combat Fitness Test)?
The Army Combat Fitness Test (ACFT) is the official physical fitness assessment for all United States Army soldiers, replacing the legacy Army Physical Fitness Test (APFT) that had been in use since 1980. Officially implemented on October 1, 2022, the ACFT was designed to better predict a soldier's ability to perform physically demanding combat tasks, reduce injury rates, and provide a more comprehensive evaluation of overall physical readiness.
Unlike the APFT, which only tested push-ups, sit-ups, and a 2-mile run, the ACFT evaluates six functional fitness events that cover muscular strength, muscular endurance, anaerobic power, aerobic endurance, and explosive power. The test uses a gender- and age-neutral minimum scoring standard, meaning every soldier must meet the same baseline requirements regardless of age or gender. However, performance categories do account for individual achievement levels above the minimum.
Key fact: The ACFT was developed by the U.S. Army Center for Initial Military Training (CIMT) in collaboration with exercise scientists and military fitness experts. The design process included extensive field testing with over 60,000 soldiers across all components — Active Duty, Army Reserve, and Army National Guard.
The ACFT takes approximately 50 minutes to complete per soldier and is administered on a standardized course that includes a deadlift platform, throwing lane, sprint-drag-carry lane, and a running route. Soldiers are required to take the ACFT at least twice per year, and scores are recorded in their official military records. A passing score is essential for promotions, military schooling, and maintaining active duty status.
The Six ACFT Events Explained
The ACFT consists of six events, each designed to assess a specific component of physical fitness critical to combat readiness. Understanding each event, its purpose, and its standards is essential for effective preparation and optimal performance.
1. 3-Repetition Maximum Deadlift (MDL)
The MDL measures lower body and grip strength by requiring soldiers to perform three consecutive repetitions of a hex-bar deadlift at the heaviest weight they can manage. The hex bar (also called a trap bar) is loaded with standard weight plates, and soldiers choose their own starting weight. The maximum testable weight is 340 pounds.
This event simulates the physical demands of lifting heavy equipment, casualties, and ammunition from the ground. Soldiers must maintain proper form — a flat back, neutral spine, and controlled movement — throughout all three repetitions. The weight must be lowered to the ground in a controlled manner between reps; dropping the bar results in a disqualification for that attempt.
2. Standing Power Throw (SPT)
The SPT assesses explosive upper- and lower-body power by measuring how far a soldier can throw a 10-pound medicine ball backward over their head. Soldiers face away from the throwing lane and launch the ball using a scoop-toss motion, generating power from the legs and hips. Each soldier gets two record attempts, and the best distance is recorded.
This event simulates activities like throwing equipment across obstacles, pushing opponents in close combat, and emplacing munitions. The throwing lane is 25 meters long, and distances are measured to the nearest 0.1 meter from the start line to where the ball first lands.
3. Hand-Release Push-Ups (HRP)
The HRP measures upper body muscular endurance. From the prone position, soldiers lower their chest completely to the ground, lift both hands off the ground (demonstrating full release of tension), then push back up to the arm-extended position. Soldiers have two minutes to complete as many correct repetitions as possible.
Unlike traditional push-ups, the hand-release variation ensures a full range of motion and prevents partial reps. The chest and thighs must touch the ground at the bottom, and arms must fully extend at the top. This event tests the endurance needed for repetitive pushing tasks in combat scenarios.
4. Sprint-Drag-Carry (SDC)
The SDC is a shuttle-run event that evaluates agility, anaerobic endurance, and muscular strength through five consecutive 50-meter shuttles (25 meters out and 25 meters back). The sequence is: sprint, drag a 90-pound sled, perform a lateral shuffle, carry two 40-pound kettlebells, and finish with another sprint.
This event simulates the real-world demands of reacting quickly to contact, dragging a casualty to cover, moving laterally under fire, transporting ammunition and equipment, and sprinting to a fighting position. Time starts on "Go" and stops when the soldier crosses the finish line on the final sprint.
5. Plank (PLK)
The PLK measures core muscular endurance by requiring soldiers to hold a proper forearm plank position for as long as possible. The elbows must be directly beneath the shoulders, the body must form a straight line from head to heels, and the feet must be no wider than the hips. The event ends when the soldier voluntarily stops or breaks form.
The plank replaced the original Leg Tuck event (LTK) as the core assessment in ACFT 3.0. A strong core is critical for virtually every military task, from carrying heavy loads to maintaining stability during weapons firing. The maximum creditable time is 4 minutes and 20 seconds.
6. 2-Mile Run (2MR)
The 2MR assesses aerobic endurance — the ability to sustain prolonged physical effort. Soldiers must complete a 2-mile course on a measured, generally flat route as quickly as possible. Pacing is critical; starting too fast can lead to significant slowdowns in the second mile.
Aerobic fitness is foundational to virtually all military operations, from dismounted patrols to extended combat engagements. The 2MR is the final event of the ACFT and is preceded by a mandatory 5-minute rest after the plank event. This rest period is important for recovery before the most cardiovascularly demanding event.
Important: Between each event, soldiers receive a minimum rest period. The rest between the MDL and SPT is at least 2 minutes, and the rest between the PLK and 2MR is at least 5 minutes. Proper rest management during the test is part of the strategy for optimal performance.
ACFT Scoring Standards
Each of the six ACFT events is scored on a scale of 0 to 100 points, for a maximum possible total score of 600 points. The minimum passing score for each event is 60 points, meaning soldiers must earn at least 360 total points with no event below 60 to pass the ACFT.
Scoring is based on detailed performance tables published by the U.S. Army. Here are the approximate thresholds for the minimum (60 points) and maximum (100 points) scores for each event:
- MDL: 140 lbs (60 pts) → 340 lbs (100 pts)
- SPT: 4.5 m (60 pts) → 12.5 m (100 pts)
- HRP: 10 reps (60 pts) → 60 reps (100 pts)
- SDC: 3:30 (60 pts) → 1:33 (100 pts)
- PLK: 1:15 (60 pts) → 4:10 (100 pts)
- 2MR: 21:00 (60 pts) → 13:30 (100 pts)
Scores between these thresholds are calculated through interpolation based on the official scoring tables. A score of 0 is assigned if the soldier fails to meet the minimum standard for that event. Our ACFT calculator above uses simplified linear interpolation between key threshold values to approximate official scores.
Scoring note: The ACFT uses a gender- and age-neutral minimum scoring standard. All soldiers must meet the same 60-point minimum per event. However, the performance categories (Gold, Black, Gray) recognize achievement levels above the minimum.
ACFT Performance Categories
Beyond simply passing or failing, the ACFT assigns soldiers to one of three performance categories based on their total score. These categories provide commanders with additional insight into a soldier's physical capabilities and can factor into assignments, evaluations, and career progression.
Gold: 540 Points or Higher
The Gold category represents the highest tier of physical performance on the ACFT. Soldiers who score 540 or above (an average of 90 or more per event) demonstrate exceptional combat fitness across all physical domains. Achieving Gold status signals that a soldier is among the most physically capable in the force.
Gold performance is often associated with soldiers in physically demanding military occupational specialties (MOS) such as Infantry, Special Forces, and Combat Engineers. However, any soldier who commits to a rigorous training program can achieve Gold status regardless of their MOS or branch.
Black: 440 to 539 Points
The Black category represents significant physical readiness. Soldiers scoring between 440 and 539 points demonstrate above-average fitness levels and strong overall performance. This category encompasses soldiers who exceed the minimum standard by a considerable margin and are well-prepared for the physical demands of their duties.
Achieving Black status is a realistic and commendable goal for most soldiers. It requires consistent training across all six events and the avoidance of any significant weaknesses in individual events.
Gray: 360 to 439 Points
The Gray category represents moderate physical readiness. Soldiers scoring between 360 and 439 points meet the minimum passing standard and demonstrate adequate fitness for basic military duties. While a Gray score is a passing result, soldiers in this category are encouraged to increase their training intensity to achieve higher performance levels.
Fail: Below 360 Points or Any Event Below 60
Soldiers who score below 360 total points or fail to achieve at least 60 points on any single event receive a failing ACFT score. A failing score can impact promotions, military schooling opportunities, and in some cases, continued service. Soldiers who fail are typically given a period to retrain and retest.
ACFT Training Tips by Event
Preparing for the ACFT requires a balanced training approach that addresses all six physical fitness components. Here are targeted training strategies for each event, based on exercise science principles and Army guidance.
MDL Training
Focus on progressive overload with the hex-bar deadlift. Train 2-3 times per week, gradually increasing weight while maintaining strict form. Supplement with Romanian deadlifts, barbell squats, and farmer's carries to build the posterior chain strength needed for heavy pulls. Grip strength is often a limiting factor — add dedicated grip work like plate pinches and dead hangs.
SPT Training
Practice the overhead backward throw regularly with a 10-pound medicine ball. The key to distance is generating power from the legs through triple extension (ankles, knees, hips) and transferring it through the core to the arms. Supplement with power cleans, box jumps, kettlebell swings, and plyometric exercises to develop explosive power.
HRP Training
Build push-up endurance with high-volume training. Perform multiple sets throughout the day using a "grease the groove" approach. Practice the specific hand-release technique to become efficient at the movement pattern. Supplement with bench press, overhead press, and tricep work to build the raw upper body strength that underpins endurance.
SDC Training
Practice the full SDC sequence regularly to develop event-specific conditioning. Train the lateral shuffle, sled drag, and kettlebell carry individually. Interval training and shuttle runs build the anaerobic capacity needed for this event. Practice transitions between movements to minimize wasted time during the test.
PLK Training
Build plank endurance progressively by holding the position for increasing durations. Supplement with anti-extension exercises (ab rollouts, dead bugs), anti-rotation exercises (Pallof presses), and loaded carries. Focus on proper breathing technique during the hold — shallow, controlled breaths help maintain core tension without fatiguing the diaphragm.
2MR Training
Follow an 80/20 training approach: 80% of running volume at easy, conversational pace and 20% at higher intensities. Include one tempo run (comfortably hard pace for 20-30 minutes) and one interval session (e.g., 800m repeats) per week. Build a weekly mileage base of at least 15-20 miles before focusing on speed work. Proper running form and pacing strategy are just as important as raw fitness.
Training tip: The Army recommends a training frequency of 5-6 days per week, with at least one full rest day. A well-structured program alternates between strength, power, endurance, and mobility days. Overtraining is one of the leading causes of ACFT preparation injuries — listen to your body and incorporate adequate recovery.
ACFT vs. APFT: What Changed?
The transition from the APFT to the ACFT represented the most significant change in Army fitness testing in over four decades. Understanding the differences helps soldiers and commanders appreciate why the new test was developed and how it better serves the force.
Number of Events
The APFT tested only three events: push-ups, sit-ups, and a 2-mile run. The ACFT tests six events that evaluate a much broader range of physical capabilities. This expansion means that soldiers can no longer rely on just cardio fitness or upper body endurance — they must develop well-rounded physical fitness.
Scoring Standards
The APFT used age- and gender-adjusted scoring tables, meaning a 25-year-old male needed to run faster than a 45-year-old female for the same score. The ACFT uses a gender- and age-neutral minimum standard of 60 points per event. This ensures that all soldiers meet the same baseline combat readiness requirements, regardless of demographics.
Equipment Requirements
The APFT required virtually no equipment — just a flat surface and a running route. The ACFT requires hex bars, bumper plates, medicine balls, sleds, kettlebells, and a measured course. This increased equipment requirement initially created logistical challenges for Reserve and National Guard units but has been largely resolved through equipment distribution programs.
Combat Relevance
Perhaps the most significant improvement is the ACFT's direct correlation to combat tasks. Every ACFT event simulates a specific physical demand that soldiers face in real-world operations — from lifting heavy equipment (MDL) to dragging casualties (SDC) to sustaining prolonged physical effort (2MR). The APFT's sit-up event, by contrast, had little direct correlation to any combat task and was associated with increased lower back injury risk.
Injury Prevention
Research shows that the ACFT's emphasis on functional, full-body fitness has contributed to a reduction in musculoskeletal injuries compared to training programs focused solely on the APFT's limited event set. The deadlift and plank events, in particular, promote posterior chain and core strength that protects against the most common military injuries.
How to Prepare for the ACFT
Successfully preparing for the ACFT requires a structured, periodized training plan that addresses all six events while allowing adequate recovery. Here is a strategic framework for ACFT preparation, whether you are a first-time tester or aiming to improve your performance category.
Assess Your Baseline
Before beginning a training program, take a diagnostic ACFT to establish your current scores for each event. Use our ACFT calculator above to determine your performance category and identify your weakest events. Your training program should prioritize these weak areas while maintaining your strengths.
Build a Training Schedule
A well-structured ACFT training program typically runs 8-12 weeks and includes 5-6 training sessions per week. A sample weekly structure might include: two strength days (focusing on MDL, HRP, and core), two conditioning days (focusing on SDC, 2MR, and interval work), one power day (focusing on SPT and plyometrics), and one active recovery day (light cardio, mobility, and stretching).
Prioritize Nutrition and Recovery
Physical training is only one part of the equation. Adequate nutrition — especially sufficient protein intake (0.7-1.0 grams per pound of body weight daily) — is essential for muscle repair and growth. Hydration, sleep (7-9 hours per night), and stress management all contribute to training adaptation and test-day performance. Neglecting recovery is one of the most common mistakes in ACFT preparation.
Practice Test-Day Strategy
The ACFT is not just a physical test — it requires tactical decision-making. Practice the events in order with realistic rest periods. Learn your optimal pacing for timed events (SDC, PLK, 2MR). Choose your MDL starting weight strategically to avoid wasting energy on unnecessary warm-up attempts. Mental preparation, including visualization and positive self-talk, can improve performance by 5-10% according to sports psychology research.
Medical note: If you have any existing injuries or medical conditions, consult with your unit's medical provider before beginning an ACFT training program. The deadlift and sprint-drag-carry events place significant demands on the lower back, knees, and shoulders. A proper warm-up and cool-down routine is essential for every training session.
Use Progressive Overload
The principle of progressive overload — gradually increasing training volume, intensity, or complexity over time — is the foundation of all effective fitness programs. For the MDL, add 5-10 pounds per week. For the 2MR, increase weekly mileage by no more than 10%. For the PLK, add 10-15 seconds to your hold each week. Small, consistent improvements compound over the course of a training cycle to produce significant results on test day.
The ACFT represents a paradigm shift in how the Army evaluates physical readiness. By training intelligently across all six events, prioritizing recovery, and using tools like our ACFT calculator to track your progress, you can achieve your performance goals and demonstrate the physical fitness that modern military service demands.