The Army Combat Fitness Test (ACFT) is a vital assessment of the physical readiness of U.S. Army soldiers. It evaluates their strength, endurance, agility, and overall fitness, ensuring that soldiers are capable of meeting the physical demands of combat. To pass the ACFT and meet the Army’s standards, soldiers must meet specific requirements in each of the test’s six events.
This guide will explain the ACFT requirements, including the minimum standards, scoring, and tips for success. Whether you’re preparing for the test or simply curious about what’s involved, this post will provide you with all the essential details.
ACFT Requirements: Key Elements
To pass the ACFT, soldiers must meet minimum requirements in each event. The test consists of six events, and soldiers are scored based on their performance in each event.
1. Deadlift
Purpose: The deadlift measures lower-body strength and core stability.
- Minimum Requirement: Soldiers must lift a minimum weight based on their age and gender. The weight starts at 140 pounds and can go up to 340-420 pounds for higher scores.
- Event Details: Soldiers perform 3 repetitions of the deadlift. The more weight you can lift, the higher your score. The goal is to lift the maximum weight you can safely handle.
Requirements by Gender and Age:
- Men (18-26 years): Minimum of 140 lbs, maximum of 340 lbs
- Women (18-26 years): Minimum of 140 lbs, maximum of 240 lbs
2. Standing Power Throw
Purpose: This event tests explosive power and coordination.
- Minimum Requirement: Soldiers are required to throw a 10-pound medicine ball as far as possible.
- Event Details: The ball must be thrown backward over the head without using the floor for assistance. The farther you throw the ball, the higher your score.
Requirements by Gender and Age:
- Men: Minimum of 8 meters
- Women: Minimum of 5 meters
3. Hand-Release Push-Ups
Purpose: This event tests upper-body strength and endurance.
- Minimum Requirement: Soldiers must perform a certain number of push-ups with a hand-release at the bottom of each push-up.
- Event Details: At the lowest point of each push-up, soldiers need to release their hands from the ground before pushing back up. The more push-ups you can complete, the higher your score.
Requirements by Gender and Age:
- Men: Minimum of 10 hand-release push-ups
- Women: Minimum of 10 hand-release push-ups
4. Sprint-Drag-Carry (SDC)
Purpose: The SDC tests a soldier’s agility, strength, and stamina.
- Minimum Requirement: Soldiers must complete a 250-meter course that includes sprinting, dragging a sled, carrying kettlebells, and sprinting again.
- Event Details: The faster you complete the course, the higher your score. The time is measured, and soldiers are encouraged to complete the event as quickly as possible.
Requirements by Gender and Age:
- Men: Minimum completion time of 3 minutes
- Women: Minimum completion time of 3.5 minutes
5. Leg Tuck
Purpose: The leg tuck tests core strength and upper-body endurance.
- Minimum Requirement: Soldiers must hang from a pull-up bar and bring their knees to their chest for a specific number of repetitions.
- Event Details: The goal is to complete as many leg tucks as possible. If you are unable to perform leg tucks, you may be allowed to complete the plank exercise as an alternative.
Requirements by Gender and Age:
- Men: Minimum of 1-3 leg tucks
- Women: Minimum of 1-3 leg tucks
6. 2-Mile Run
Purpose: The 2-mile run tests cardiovascular endurance and stamina.
- Minimum Requirement: Soldiers must run 2 miles in a specified amount of time. The faster you complete the run, the more points you earn.
- Event Details: This event is the final test of the ACFT and is often the most challenging for soldiers. The goal is to finish the 2 miles as quickly as possible.
Requirements by Gender and Age:
- Men (18-26 years): Minimum time of 16 minutes
- Women (18-26 years): Minimum time of 18 minutes
ACFT Scoring: How It Works
The ACFT is scored on a 1000-point scale, with each event contributing a set number of points based on performance. Soldiers must meet a minimum requirement in each event and achieve a cumulative score to pass the test.
ACFT Scoring Breakdown:
- Deadlift: 140-420 points (depending on the weight lifted)
- Standing Power Throw: 60-120 points (based on distance)
- Hand-Release Push-Ups: 60-100 points (based on the number completed)
- Sprint-Drag-Carry: 60-100 points (based on time taken)
- Leg Tuck: 60-100 points (based on the number of reps)
- 2-Mile Run: 120-200 points (based on time)
Passing Requirements:
To pass the ACFT, soldiers need a total score of 360 points or more, with at least 60 points in each event. However, the higher your score in each event, the better you will perform overall.
ACFT Requirements by Age Group
ACFT requirements vary based on age and gender. These variations ensure that soldiers are tested according to their physical capabilities at different stages of life. Here’s an overview of how the minimum requirements are adjusted:
Men’s ACFT Requirements:
- 18-26 years: Higher standards in deadlifts, push-ups, and the 2-mile run.
- 27-39 years: Slightly lower standards for strength-based events, but endurance still plays a big role.
- 40+ years: More relaxed standards, particularly for the 2-mile run and strength events.
Women’s ACFT Requirements:
- 18-26 years: Slightly lower than men’s standards in strength events, but the 2-mile run is still a significant test of endurance.
- 27-39 years: Similar to the men’s adjustments, but strength and endurance are still critical.
- 40+ years: Requirements are reduced, but the basic standard of fitness remains important.
Tips for Meeting the ACFT Requirements
1. Train Consistently
Preparing for the ACFT requires consistent training in both strength and endurance. Focus on exercises like deadlifts, squats, and push-ups to build strength, while also incorporating running, sprinting, and agility drills to improve cardiovascular fitness.
2. Focus on Weak Areas
Identify which event is your weakest and spend extra time improving in that area. For example, if you struggle with the leg tuck, practice core exercises like planks, leg raises, and hanging knee raises.
3. Work on Your Speed
The Sprint-Drag-Carry and 2-mile run require speed. Add sprints to your workout routine to improve your agility and running time. Interval training can also help boost your speed.
4. Rest and Recover
Make sure to rest and recover properly between your training sessions. Overtraining can lead to fatigue or injury, so be sure to listen to your body.
5. Stay Hydrated and Eat Well
Proper nutrition and hydration are must for optimal performance. Eat a balanced diet and drink plenty of water before and after your training sessions.
Conclusion
Meeting the ACFT requirements is an important part of maintaining physical readiness for U.S. Army soldiers. The test evaluates your strength, endurance, and overall fitness, ensuring you’re prepared for the physical demands of combat. By understanding the requirements and following a consistent training plan, you can successfully meet the standards and excel in the ACFT.
Good luck with your ACFT preparation! Stay focused, train hard, and keep improving each day.
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