ACFT Score Chart: Your Easy Guide to Military Fitness

The Army Combat Fitness Test (ACFT) is a key measure of a soldier’s physical readiness and has undergone several changes to better reflect the demands of military duties.

Whether you are new to the military or a seasoned veteran, understanding the ACFT score chart is crucial for tracking and improving your fitness levels.

This test consists of six events that gauge various aspects of physical performance, including strength, endurance, and agility.

Knowing how to read the ACFT score chart can greatly impact your preparation and performance.

Each event in the ACFT has a specific minimum and maximum score, tailored to different categories like age and gender-neutral standards.

By focusing on these details, you can tailor your training to meet or even exceed the required benchmarks, enhancing your overall readiness.

Proper preparation involves familiarizing yourself with the specific events and their scoring standards.

With the right training techniques and a clear understanding of what’s required, you can maximize your performance on each part of the test.

Also, keep in mind the importance of proper equipment and setup to ensure a seamless test experience.

Table of Contents

Key Takeaways

Understanding the ACFT score chart is critical.
Each ACFT event has specific scoring standards.
Preparation includes knowing the events and training appropriately.

Overview of the Army Combat Fitness Test (ACFT)

The Army Combat Fitness Test (ACFT) replaced the Army Physical Fitness Test (APFT) to better assess the physical readiness of soldiers for modern combat situations.

It focuses on evaluating various aspects of fitness, including strength, agility, and endurance.

Evolution From APFT to ACFT

The APFT, introduced in the 1980s, mainly measured aerobic fitness and muscular endurance through push-ups, sit-ups, and a two-mile run.

The ACFT was developed to address the changing demands of combat.

The ACFT includes six events designed to mirror tasks soldiers might face in the field:

Three-Repetition Maximum Deadlift (MDL): Measures lower-body strength.
Standing Power Throw (SPT): Assesses explosive power.
Hand-Release Push-Ups (HRPU): Tests upper-body endurance.
Sprint-Drag-Carry (SDC): Evaluates cardiovascular fitness and muscle strength.
Leg Tuck (LTK) or Plank: Checks core strength.
Two-Mile Run (2MR): Measures aerobic endurance.

The transition to the ACFT began in 2019, with full implementation by 2022, addressing gaps in the older fitness test and better preparing soldiers for the rigors of combat.

Key Objectives of the ACFT

The ACFT has been designed to be gender-neutral and aims to provide a comprehensive assessment of a soldier’s physical capabilities.

One key objective is to ensure every soldier is combat-ready, regardless of gender.

This test is more intense and includes functional movements that are closer to real-life tasks.

Another important goal is to reduce injuries.

By focusing on varied fitness components, the ACFT helps to strengthen different muscle groups, reducing the risk of overuse injuries common in repetitive training regimens.

The new scoring standards are intended to be more fair, providing clear benchmarks for soldiers.

For a detailed list of scoring standards, you can check the official ACFT scoring standards.

By focusing on multidimensional aspects of fitness, the ACFT aims to better equip soldiers for the challenges they may face on the battlefield.

ACFT Events Explained

In the Army Combat Fitness Test, you’ll be tested on various events that measure your strength, power, endurance, agility, and coordination.

Each event aims to challenge different physical capabilities, ensuring that you are well-rounded in your fitness.

3-Repetition Maximum Deadlift

The 3-Repetition Maximum Deadlift tests your muscular strength and endurance.

You’ll lift a weight from the ground to a standing position three times.

The minimum weight is 140 pounds, and the maximum is 340 pounds.

This event focuses on your ability to handle heavy loads, similar to carrying equipment or assisting a fellow soldier.

Standing Power Throw

The Standing Power Throw evaluates your power and coordination.

You’ll throw a 10-pound medicine ball backward over your head for distance.

It’s an essential test of your explosiveness and ability to generate force quickly, reflecting actions like throwing equipment or aiding in vehicle recovery tasks.

Hand-Release Push-Up

In the Hand-Release Push-Up, you’ll perform push-ups but must lift your hands off the ground at the bottom of each repetition.

This tests your muscular endurance in the upper body.

It simulates the endurance needed for tasks like digging a foxhole or pushing heavy equipment.

Sprint-Drag-Carry

The Sprint-Drag-Carry measures your agility, anaerobic endurance, and muscle coordination.

You’ll sprint, drag a sled, perform lateral shuffles, carry kettlebells, and sprint again over a set distance.

This event is designed to mimic the complex movements needed during combat, like moving under fire or rescuing a comrade.

Leg Tuck

The Leg Tuck assesses your core strength and endurance.

You’ll hang from a bar and tuck your legs up to your elbows as many times as possible.

This event tests your ability to support your own body weight, similar to climbing over obstacles or hoisting yourself onto a ledge.

Understanding the ACFT Score Chart

The ACFT Score Chart is key to knowing how well you perform on the Army Combat Fitness Test (ACFT).

This chart includes the scores you need to pass or fail each event.

Scoring Scale

Each event has its own scoring scale.

For example:

Maximum Deadlift (MDL): Min: 140 lbs, Max: 340 lbs (source)
Hand Release Push-Up (HRPU)
Sprint-Drag-Carry (SDC)
Leg Tuck (LTK)
Two-Mile Run (2MR)

Each of these events has a minimum and maximum score.

Scoring

You earn points for each event based on your performance.

For instance, your score in the Two-Mile Run can make a big difference.

Running faster gets you more points.

Pass or Fail

To pass the ACFT, you need to meet the minimum scores in each event.

If you don’t, you fail.

This can affect your promotion points and overall career progression in the military.

ACFT Calculator

You can use an ACFT calculator to predict your score.

This tool can help you see where you need to improve.

ACFT Scorecard

After completing the test, you get an ACFT Scorecard.

This shows your scores for each event and your total score.

The ACFT Score Chart is designed to measure your physical fitness in a variety of ways.

Use this information to prepare and improve your scores.

Gender-Neutral Performance Standards

When it comes to the Army Combat Fitness Test (ACFT), gender-neutral performance standards are key.

The scoring is designed to emphasize fairness for both men and women.

Every soldier has the same opportunity to pass based on their physical abilities.

The ACFT includes six events:

Three-Repetition Maximum Deadlift (MDL)
Standing Power Throw (SPT)
Hand-Release Push-Up (HRP)
Sprint-Drag-Carry (SDC)
Leg Tuck (LTK) or Plank
Two-Mile Run (2MR)

In these events, the scores are scaled and gender-neutral.

This means you are judged based on the same standards, whether you are male or female.

Soldiers must meet the minimum scores for their specific job, but the scoring table remains the same.

For example, the 3RM Maximum Deadlift requires a minimum lift of 140lbs and a max lift of 340lbs, regardless of gender.

The goal of these standards is to ensure that all soldiers, whether men or women, can handle the physical demands of combat.

This approach promotes fairness, allowing everyone to perform to the best of their abilities without bias.

Implementing such gender-neutral standards helps maintain readiness and ensures that all soldiers are physically prepared for the challenges they might face.

Equipment and Setup for the ACFT

When preparing for the Army Combat Fitness Test (ACFT), having the right equipment and setup is crucial.

This ensures that the test runs smoothly and fairly.

Required Equipment List

To set up for the ACFT, you’ll need several pieces of specific gear.

Here are the main items:

Deadlift bar and weights: Used for the three-repetition maximum deadlift.
Medicine ball: A 10-pound ball for the standing power throw.
Kettlebells: Two 40-pound kettlebells for the sprint-drag-carry (SDC) event.
Pull-up bar: For the leg tuck exercise.
Lane markers and cones: To mark off distances and lanes, especially for the SDC and two-mile run.
Stopwatches and timing devices: Essential for accurately recording times during events.

Proper equipment ensures each part of the test can be carried out correctly, maintaining the standardized testing format.

Setting Up the ACFT

The setup of the ACFT should be strategic to facilitate a smooth testing process.

First, find a flat field space approximately 40 x 40 meters and a two-mile running course.

Next, station the equipment at designated areas.

For example, the deadlift station should be on solid ground, and the medicine ball throw area should have enough space to measure throws accurately.

The SDC lane should include the kettlebells, sled, and cones to mark sprint and drag distances.

Ensure there is space for the pull-up bar that allows soldiers to perform leg tucks safely.

Keep in mind the layout should allow for efficient movement from one station to the next, minimizing downtime and confusion during the test.

Training Tips and Techniques

To maximize your Army Combat Fitness Test (ACFT) scores, focusing on different aspects of physical fitness is key.

These include developing core strength, improving both aerobic and anaerobic capacity, implementing effective strength training strategies, and emphasizing flexibility and recovery.

Each plays a crucial role in enhancing your performance and preventing injuries.

Developing Core Strength

Building a strong core is essential for many ACFT events.

Planks, Russian twists, and hanging leg raises are effective exercises. Planks strengthen your entire core, while Russian twists target your obliques.

Incorporate hanging leg raises to engage your lower abs.

Techniques you should use include maintaining a neutral spine during exercises and progressively increasing the duration and intensity of your core workouts.

Improving Aerobic and Anaerobic Capacity

You need stamina for the two-mile run and anaerobic capacity for events like the sprint-drag-carry.

Interval training helps improve both.

Alternate between high-intensity sprints and moderate jogging.

Aim for 30-second sprints followed by 90-second jogs.

Gradually reduce the jog time as you progress. High-intensity interval training (HIIT) and consistent long-distance running also boost overall endurance.

Strength Training Strategies

Strength training is vital for the deadlift, standing power throw, and other ACFT events.

Focus on compound movements like deadlifts, squats, and bench presses.

Aim for low-rep, high-weight sets to build maximum strength.

Training twice a week with exercises targeting different muscle groups will balance your strength.

Utilize progressive overload by gradually increasing weights to continue making gains.

Flexibility and Recovery Techniques

Flexibility and recovery are often overlooked but are crucial for performance and preventable injuries.

Incorporate dynamic stretching before workouts to prepare your muscles, and static stretching afterward to improve flexibility.

Foam rolling and yoga can aid in muscle recovery.

Make sure you’re getting enough sleep and proper nutrition to help your body recover. Active recovery techniques like light jogging or swimming on rest days can also be beneficial.

Age and MOS-Specific Requirements

In the Army Combat Fitness Test (ACFT), both age and Military Occupational Specialty (MOS) play a role in determining your requirements.

The ACFT has different standards for various age groups.

For example, younger soldiers typically face higher minimum requirements than older ones.

This helps ensure everyone is evaluated fairly based on their physical capabilities.

Here’s a quick rundown of age group categories:

17-21 years
22-26 years
27-31 years
32-36 years
37-41 years
42+ years

Your MOS also influences the test requirements.

Different jobs in the Army have different physical demands.

For instance, combat-related MOSs have higher physical fitness standards compared to administrative roles.

Key Points:

Infantry MOS: High requirements for events like the deadlift and sprint-drag-carry.
Signal MOS: Moderate requirements suitable for tasks like carrying equipment.
Medical MOS: Balanced requirements focusing on stamina and strength.

ACFT Event Requirements Example (age 17-21):

Event	Minimum	Maximum
3RM Maximum Deadlift (MDL)	140 lbs	340 lbs
Standing Power Throw (SPT)	6 meters	12.6 meters
Hand-Release Push-Up (HRPU)	10	57

You need to meet the specific standards set for your age group and MOS to pass the ACFT.

It’s crucial to train according to these requirements to be fit for duty.

For more information, visit the Army Combat Fitness Test scoring standards.

Preparing for the Test

Getting ready for the Army Combat Fitness Test (ACFT) involves focusing on proper nutrition, mental readiness, sufficient sleep, and specific physical drills.

These elements ensure you perform your best.

Nutrition and Diet

Maintaining a balanced diet is crucial.

You should eat a mix of protein, carbs, and healthy fats to support your training.

Proteins help repair muscles, while carbs fuel your workouts.

Healthy fats like those from avocados and nuts are also important.

Staying hydrated is just as essential.

Drink water consistently throughout the day and avoid sugary drinks.

It’s helpful to plan your meals to include lean proteins like chicken or fish, complex carbs such as brown rice, and plenty of vegetables.

This holistic approach to nutrition supports overall fitness and performance.

Mental Preparation

Mental toughness is vital for the ACFT.

You need to approach the test with confidence and focus.

Visualization techniques can be helpful; imagine yourself successfully completing each part of the test.

Positive self-talk is also a powerful tool.

Regularly practicing mindfulness or meditation can reduce stress and anxiety.

Taking time each day for these activities helps improve concentration and keeps your mind sharp.

Remember, a strong mind supports a strong body, making mental preparation an essential part of your training needs.

Sleep and Recovery

Quality sleep is important for recovery and performance.

Aim for at least 7-9 hours of sleep each night.

Consistent sleep schedules help your body recover from intense training sessions.

Good sleep hygiene practices, such as maintaining a cool, dark, and quiet environment, are beneficial.

Additionally, incorporating rest days into your training plan allows your muscles to recover and grow.

Effective recovery also includes activities like stretching or foam rolling to reduce muscle stiffness and prevent injuries.

Proper sleep and recovery enhance your progress and overall fitness.

Preparatory Drills

Specific physical drills are necessary to prepare for the ACFT.

Incorporate exercises like squats, deadlifts, and pull-ups into your routine.

These moves target the muscle groups used in the test.

Practicing the hand-release push-ups and sprint-drag-carry events will help you get familiar with the required movements.

It’s also important to train for the two-mile run by incorporating both distance running and sprints into your workouts.

Regularly practicing the standing power throw can improve your technique and ensure you meet the scoring standards.

Consistent, focused drills are key to excelling in the ACFT.

When and How to Retake the ACFT

If you don’t pass the ACFT, don’t worry.

You will get another chance to retake it.

The timing for a retake depends on your unit’s schedule but typically happens within a few months.

Scheduling a Retake

Coordinate with your unit: Talk to your chain of command to find out the next available date.
Training: Use this time to improve the areas where you scored low.
Scorecard: Make sure your scorecard from the previous test is updated and ready for review.

Preparing for the Retake

Target weak spots: Focus on specific exercises you struggled with.
Timely training: Start your prep at least 6-8 weeks before the retake date.
Mock tests: Conduct mock ACFTs to track your progress.

Retake Process

When the retake day arrives, you’ll follow the same sequence of events:

Warm-up: Start with a proper warm-up to avoid injury.
Test events: Complete each event in the set sequence.
Scorecard update: Ensure all your scores are correctly logged.

Key Tips

Stay hydrated: Keep your body well-hydrated throughout your training.
Balanced diet: Maintain a balanced diet to support your physical activity.
Rest: Get adequate rest leading up to the test day.

Successfully retaking the ACFT requires focus and dedication, but it’s definitely achievable with the right approach.

Keep pushing yourself and use the guidelines to improve your scores.

Army Fitness Culture and Lifestyle

In the Army, fitness is more than just a routine; it’s an integral part of the culture.

You’re encouraged to adopt a lifestyle that emphasizes physical readiness, mental toughness, and overall wellness.

Daily PT (Physical Training)

Every morning usually starts with PT, which includes running, push-ups, and other exercises.

This routine is designed to keep you in peak physical condition and ready for any challenges that come your way.

Holistic Health and Fitness

The Army promotes an approach called Holistic Health and Fitness (H2F).

This not only focuses on physical strength but also mental, emotional, and spiritual well-being.

You’re trained to maintain balance in all aspects of life.

Better Everyday

In the Army, there’s a constant drive to be better every day.

You set personal goals and work hard to achieve them.

This mindset fosters a sense of achievement and helps you push your limits.

Community and Teamwork

Fitness in the Army is not a solo journey.

You train with your unit, which builds camaraderie and teamwork.

Everyone supports each other, making the experience more fulfilling and effective.

Structured Lifestyle

Your daily schedule is structured to include various fitness activities.

This helps you develop discipline and a sense of routine that extends beyond your service.

Morning PT: Group exercises and runs
Afternoon Training: Specialized drills and strength training
Evening: Rest and recovery activities like stretching or light jogging

By embracing this lifestyle, you become part of a culture that values continuous improvement and holistic wellness, helping you stay strong in all areas of life.

Frequently Asked Questions

Here you’ll get answers to common questions about the Army Combat Fitness Test (ACFT).

This includes scoring details, promotion points, and updated standards.

How do I calculate my ACFT score?

Your ACFT score is based on your performance in six events: the three-repetition maximum deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck or plank, and a two-mile run.

Each event has specific points.

You can use an ACFT score calculator to find your total score.

Are there updated ACFT score charts available for 2024?

Yes, there are updated ACFT score charts for 2024.

These charts provide the minimum and maximum scores needed for each event, making it easier for you to prepare.

What score do I need to pass the ACFT?

To pass the ACFT, you need to score at least 60 points in each of the six events, totaling a minimum of 360 points.

The actual passing score might vary depending on your unit standards.

How do ACFT scores relate to promotion points?

ACFT scores are used in determining promotion points.

A higher score can significantly contribute to your total promotion score.

This underscores the importance of performing well in all the events.

What are the minimum plank standards for the ACFT?

The minimum plank standard for the ACFT requires holding the plank position for at least two minutes.

This event is an alternative to the leg tuck and is crucial for soldiers who need to meet specific core strength requirements.

Where can I find the latest ACFT scoring standards?

You can find the latest ACFT scoring standards on the official Army website and other military fitness sites.

These sources provide comprehensive guidelines and updated scoring charts.