The Army Combat Fitness Test (ACFT) is revolutionizing how the U.S. Army assesses soldiers’ physical readiness.
This comprehensive test measures strength, endurance, and agility across six challenging events. The ACFT score chart provides a clear roadmap for soldiers to understand their performance and set fitness goals.
The ACFT score chart breaks down performance standards by age and gender, ensuring fair evaluations for all soldiers.
Each event is scored on a scale from 0 to 100 points, with a maximum total score of 600.
The chart helps you identify where you stand and what improvements you need to make to meet or exceed the required standards.
Understanding the ACFT score chart is crucial for your success in the Army.
It not only guides your training but also impacts your career progression.
By familiarizing yourself with the scoring system, you can tailor your fitness routine to focus on areas that need improvement, ultimately enhancing your overall combat readiness.
Key Takeaways
- The ACFT score chart provides age and gender-specific performance standards for six fitness events
- Your total score ranges from 0 to 600 points, with each event contributing up to 100 points
- Familiarizing yourself with the scoring system helps you target areas for improvement and boost your combat readiness
Understanding the ACFT
The Army Combat Fitness Test (ACFT) is a comprehensive assessment designed to measure soldiers’ physical readiness for modern warfare.
It evaluates strength, power, endurance, agility, flexibility, and balance through six challenging events.
History and Development
The ACFT was introduced to replace the outdated Army Physical Fitness Test (APFT).
Development began in 2017, with extensive research and testing to create a more relevant and gender-neutral assessment.
After multiple revisions and a trial period, the Army officially implemented the ACFT in October 2022.
The new test aims to better prepare soldiers for the physical demands of combat and reduce preventable injuries.
Unlike its predecessor, which focused primarily on aerobic endurance, the ACFT incorporates functional fitness elements that mirror real-world military tasks.
Test Components and Requirements
The ACFT consists of six events that must be completed within 50 minutes:
- Three-Repetition Maximum Deadlift
- Standing Power Throw
- Hand-Release Push-Up
- Sprint-Drag-Carry
- Plank
- Two-Mile Run
Each event tests different aspects of physical fitness.
The deadlift measures lower body strength, while the standing power throw assesses explosive power.
Hand-release push-ups target upper body endurance, and the sprint-drag-carry evaluates anaerobic capacity and agility.
The plank, which replaced the leg tuck, tests core strength and stability.
Finally, the two-mile run measures aerobic endurance.
Goals and Objectives
The ACFT’s primary goal is to enhance soldier readiness and reduce injuries by better aligning physical training with combat requirements.
It aims to create a more fit and capable force that can handle the diverse challenges of modern warfare.
By incorporating a wider range of physical abilities, the test encourages a more holistic approach to fitness.
This shift promotes overall health and wellness among soldiers, potentially reducing medical costs and improving long-term readiness.
The ACFT also serves as a tool for assessing unit readiness and identifying areas for improvement in physical training programs.
Its gender- and age-neutral standards aim to foster a culture of fitness across all demographics within the Army.
ACFT Scoring Explained
The Army Combat Fitness Test (ACFT) uses a comprehensive scoring system to evaluate soldiers’ physical readiness.
It incorporates multiple events and factors to provide a holistic assessment of fitness levels.
Scoring Scale and Maximum Score
The ACFT uses a 100-point scale for each of its six events.
You can score up to 600 points total across all events.
The maximum score for each event is 100 points, while the minimum varies.
For example:
- 3-Repetition Maximum Deadlift: 140 lbs (minimum) to 340 lbs (maximum)
- Standing Power Throw: 6 meters (minimum) to 12.6 meters (maximum)
- Hand-Release Push-Ups: 10 reps (minimum) to 57 reps (maximum)
Your overall ACFT score is the sum of your individual event scores.
Aim high in each event to maximize your total score.
Age and Gender Relevance
The ACFT scoring system aims to be gender-neutral and fair across age groups.
However, age and gender still play a role in determining passing standards.
The Army recognizes that physical capabilities may vary based on these factors.
Specific scoring tables exist for different age groups and genders.
These tables help ensure that the test remains challenging yet attainable for all soldiers.
You’ll find your appropriate scoring standards based on your age and gender on the official ACFT scorecard.
Understanding the Score Chart
The ACFT score chart is your guide to interpreting your performance.
It breaks down point values for each event based on your results.
Here’s how to use it:
- Locate your age and gender category
- Find your raw score for each event
- Cross-reference with the chart to determine your points
The chart also shows you the minimum and maximum scores for each event.
This helps you identify areas for improvement and set personal goals.
Passing and Failing Criteria
To pass the ACFT, you need to meet minimum standards across all six events.
The passing criteria may vary depending on your specific role in the Army.
Generally, you must:
- Score at least 60 points in each event
- Achieve a minimum total score (varies by MOS)
Failing to meet these standards could impact your career progression.
It’s crucial to train regularly and aim for scores well above the minimum requirements.
Remember, the ACFT is designed to ensure you’re combat-ready, so treat each event as equally important.
Test Performance
Improving your ACFT score requires a combination of targeted training, proper technique, and strategic preparation.
By focusing on specific events and understanding how to maximize your performance, you can boost your readiness and achieve higher scores.
Techniques and Tips
To excel in the ACFT, start by mastering proper form for each event.
For example, focus on maintaining a neutral spine and driving through your heels when doing the Deadlift.
Meanwhile, ensure full extension of your arms and a controlled lowering phase for the Hand-Release Push-Ups.
Lastly, use your legs and core to generate explosive power for the Standing Power Throw.
Practice the Sprint-Drag-Carry regularly to improve your agility and endurance.
Work on your grip strength for better performance in events like the Leg Tuck.
If you opt for the Plank, concentrate on maintaining a rigid body position and engaging your core muscles throughout the hold.
Event-Specific Strategies
For the Deadlift, warm up properly and choose a weight that allows you to complete the required repetitions with good form.
In the Two-Mile Run, pace yourself and aim for negative splits to finish strong.
During the Standing Power Throw, use your entire body to generate power, starting from your legs and transferring the energy through your core and arms.
For the Sprint-Drag-Carry, practice transitioning between different movements to minimize time loss.
If attempting the Leg Tuck, focus on building upper body and core strength.
For the Plank alternative, work on increasing your hold time gradually through consistent training.
Maximizing Your Score
To achieve the maximum score of 600 points, you’ll need to excel in all six events.
Set specific goals for each event based on the scoring chart for your age and gender group.
Identify your weakest events and allocate more training time to improve them.
Incorporate functional fitness exercises that mimic ACFT movements into your routine.
This could include kettlebell swings for the Standing Power Throw or sled pulls for the Sprint-Drag-Carry.
Don’t neglect flexibility and mobility work, as these can significantly impact your performance and help prevent injuries.
Track your progress regularly using the ACFT calculator to see where you stand and adjust your training accordingly.
Remember to allow for adequate rest and recovery between training sessions to optimize your performance on test day.
Training for the ACFT
Preparing for the Army Combat Fitness Test requires a comprehensive approach focusing on strength, power, endurance, and functional fitness.
Your training should incorporate specific exercises that mimic the test events while also improving overall physical readiness.
Physical Training Guidelines
Start by incorporating exercises that target the specific ACFT events.
For example, focus on proper form and gradually increasing weight for the 3-repetition maximum deadlift.
Aim for distance and explosiveness when practicing the standing power throw with a 10-pound medicine ball.
Meanwhile, use various techniques to build upper body strength and endurance through hand-release push-ups.
Include sprint-drag-carry exercises using kettlebells and a sled.
For the leg tuck or plank, strengthen your core with exercises like hanging leg raises and planks.
Don’t forget to maintain your running endurance for the 2-mile run.
Aim for 3-4 strength training sessions and 2-3 cardio sessions per week.
Allow for proper rest and recovery between workouts to prevent injury and optimize gains.
Holistic Health and Fitness
Your ACFT performance depends on more than just physical training.
Prioritize sleep, aiming for 7-9 hours nightly to support recovery and muscle growth.
Fuel your body with a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats.
Stay hydrated, especially during intense training sessions.
Consider working with a nutritionist to tailor your diet to your specific training needs and body composition goals.
Mental toughness is crucial for ACFT success.
Incorporate stress management techniques like meditation or visualization to improve focus and resilience during challenging workouts and test day.
Creating a Personalized Training Plan
Assess your current fitness level and identify areas for improvement.
Set realistic, time-bound goals for each ACFT event.
Track your progress regularly and adjust your training plan as needed.
Consider your schedule and available resources when designing your plan.
If you lack access to specific equipment, get creative with substitutions.
For example, use sandbags instead of kettlebells for the sprint-drag-carry.
Gradually increase intensity and volume to avoid plateaus and reduce injury risk.
Include variety in your workouts to keep training engaging and target different muscle groups.
Don’t hesitate to seek guidance from a certified fitness professional or experienced soldier to refine your training approach.
Equipment and Setup
To properly conduct the Army Combat Fitness Test (ACFT), you’ll need specific equipment and a suitable testing area.
The test requires a flat field space of about 40×40 meters, preferably grassy, and a 2-mile running course.
For the 3-Repetition Maximum Deadlift, you’ll use a hexagon bar with weight plates.
The Standing Power Throw requires a 10-pound medicine ball.
Make sure you have a measuring tape to record the throw distance.
The Hand-Release Push-Up (HRPU) doesn’t need special equipment, but you’ll want a flat surface.
For the Sprint-Drag-Carry (SDC), you’ll need two 40-pound kettlebells and a 90-pound sled with a pull strap.
The Plank event simply requires a timer and a flat surface.
Don’t forget to have stopwatches or timing devices for all events.
Remember to set up each station properly before starting the test.
Place equipment at appropriate distances and ensure safety measures are in place.
Having multiple sets of equipment can help speed up the testing process if you’re evaluating a large group.
Rules and Regulations
The Army Combat Fitness Test (ACFT) has specific guidelines to ensure fair and consistent assessment.
You’ll need to familiarize yourself with the testing protocols and understand the policies for retakes and record updates.
Testing Protocols
You must follow strict procedures when taking the ACFT.
The test consists of six events, performed in a specific order.
You’ll start with the 3 Repetition Maximum Deadlift, followed by the Standing Power Throw, Hand-Release Push-ups, Sprint-Drag-Carry, Leg Tuck or Plank, and finally the 2-Mile Run.
A certified grader will oversee your performance and record your scores.
You’re required to wear the Army Physical Fitness Uniform during the test.
The testing site must have a two-mile running course and a 40×40-meter flat space, preferably on grass.
Rest periods between events are timed and strictly enforced.
You’ll have specific time limits for each event, so pacing yourself is crucial.
Retakes and Record Updates
If you’re not satisfied with your ACFT score, you have options for improvement.
You’re allowed to retake the ACFT, but there are rules governing the frequency of retests.
Generally, you can attempt the ACFT again after a minimum waiting period, which may vary depending on your unit’s policies.
It’s important to use this time to train and prepare for better results.
When you retake the test, your new scores will be recorded on an updated scorecard.
The ACFT Calculator can help you track your progress and set goals for improvement.
Your official record will reflect your most recent valid ACFT score.
It’s crucial to maintain your fitness level, as the ACFT is a key component of your overall physical assessment in the Army.
Preparing for Test Day
As your ACFT date approaches, it’s crucial to fine-tune your preparation.
Focus on a balanced training regimen that targets all six test events.
In the days leading up to the test, prioritize rest and recovery.
Ensure you’re getting adequate sleep and staying hydrated.
Your body needs time to repair and strengthen itself.
Don’t forget about your mental preparation.
Visualize success in each event and practice positive self-talk.
Mental toughness can make a significant difference in your performance.
Pack your gear the night before.
Include comfortable workout clothes, appropriate footwear, and any personal items you might need.
On test day, arrive early to familiarize yourself with the testing area.
Use this time to warm up properly and mentally prepare for each event.
Remember to pace yourself.
The ACFT is a comprehensive test of your strength, endurance, and cardio fitness.
Don’t burn out early – maintain steady energy throughout all six events.
Stay focused on your own performance.
Avoid comparing yourself to others during the test.
Your goal is to achieve your personal best.
After the ACFT
The ACFT marks just the beginning of your fitness journey.
It provides valuable insights into your physical readiness and areas for improvement.
Analyzing Outcomes and Feedback
Review your ACFT scorecard carefully.
Identify your strengths and weaknesses across each event.
Did you excel in the deadlift but struggle with the sprint-drag-carry? Take note of these patterns.
Seek feedback from your test administrators or unit fitness leaders.
They can offer valuable insights on your form and technique.
This guidance is crucial for targeting specific improvements.
Consider how your performance aligns with your military occupational specialty (MOS) requirements.
Some roles may demand higher scores in certain events.
Recovery and Improvement
Give your body time to recover after the ACFT.
Proper rest is essential for preventing injuries and preparing for future training.
Develop a tailored workout plan based on your results.
Focus on exercises that address your weaker areas.
For example, if you struggled with the leg tuck, incorporate more core and upper body strength training.
Set realistic goals for improvement.
Aim to increase your scores gradually over time.
Track your progress using the ACFT scorecard as a benchmark.
Consider joining group training sessions or finding a workout buddy.
This can boost motivation and provide additional support as you work towards your fitness goals.
Frequently Asked Questions
The ACFT scoring system can be complex, with many factors affecting performance and evaluation.
Let’s address some common questions about scoring, standards, and techniques.
How is the ACFT scored for different age and gender categories?
The ACFT uses age and gender-neutral standards for scoring.
Each event has a maximum score of 100 points, with a total possible score of 600 points across all six events.
Your performance in each event determines your score, regardless of age or gender.
Can you outline the updated scoring standards for the ACFT in 2024?
For 2024, the ACFT maintains its six-event structure.
The minimum passing score remains 60 points per event.
To achieve the maximum score of 100 points per event, you’ll need to meet or exceed these standards:
- 3 Repetition Maximum Deadlift: 340 lbs
- Standing Power Throw: 12.5 meters
- Hand-Release Push-Ups: 60 repetitions
- Sprint-Drag-Carry: 1:33 minutes
- Plank: 4:20 minutes
- Two-Mile Run: 13:30 minutes
What events make up the ACFT and how do they impact my overall score?
The ACFT consists of six events:
- 3 Repetition Maximum Deadlift
- Standing Power Throw
- Hand-Release Push-Ups
- Sprint-Drag-Carry
- Plank
- Two-Mile Run
Each event contributes equally to your total score.
Your performance in each event is converted to a point value between 0-100, with these points added together for your final score out of 600.
How do ACFT scores correlate with promotion points for Army personnel?
Your ACFT score can significantly impact your promotion potential.
Higher scores can earn you more promotion points, giving you a competitive edge.
The exact number of points awarded varies based on your score and current rank.
For example, a perfect 600 score might earn you the maximum promotion points available for physical fitness, while a minimum passing score would earn fewer points.
What are the techniques to achieve a maximum score in each event of the ACFT?
To max out your ACFT score:
- Deadlift: Focus on proper form and progressive overload in training.
- Power Throw: Practice explosive hip extension and proper ball release.
- Push-Ups: Build upper body and core strength with varied push-up routines.
- Sprint-Drag-Carry: Improve anaerobic capacity and practice efficient transitions.
- Plank: Strengthen your core and practice holding the position for extended periods.
- Two-Mile Run: Incorporate both long-distance runs and speed work in your training.
Consistent training and proper technique are key to achieving maximum scores.
Where can I find a downloadable ACFT score chart for 2024?
You can find the most up-to-date ACFT score chart on the official U.S. Army website.
The chart is typically available as a downloadable PDF file.
Always ensure you’re using the most recent version, as standards may be adjusted periodically.