The Army Combat Fitness Test (ACFT) is transforming the way the U.S. Army evaluates soldiers’ physical readiness.
This all-encompassing assessment evaluates strength, endurance, and agility through six demanding events. The ACFT score chart offers a straightforward guide for soldiers to gauge their performance and set fitness goals.
The ACFT score chart categorizes performance benchmarks by age and gender, ensuring a fair assessment for every soldier.
Scoring for each event ranges from 0 to 100 points, culminating in a maximum total score of 600.
This chart assists in identifying your current standing and highlights areas for improvement to help you achieve or surpass required standards.
Grasping the ACFT score chart is vital for success in the Army.
It informs your training approach and plays a significant role in your career advancement.
By understanding the scoring system, you can customize your fitness regimen to enhance areas in need of development, ultimately boosting your overall combat readiness.
Key Takeaways
- The ACFT score chart presents age and gender-specific performance standards across six fitness events.
- Your total score can reach up to 600 points, with each event contributing a maximum of 100 points.
- Familiarizing yourself with the scoring system enables you to focus on improvements and enhance your combat readiness.
Understanding the ACFT
The Army Combat Fitness Test (ACFT) serves as a thorough evaluation of soldiers’ physical preparedness for contemporary combat.
It assesses strength, power, endurance, agility, flexibility, and balance through six rigorous events.
History and Development
The ACFT was introduced to replace the obsolete Army Physical Fitness Test (APFT).
Development commenced in 2017, involving significant research and testing to create a more appropriate and gender-neutral assessment.
Following numerous revisions and a trial phase, the Army officially adopted the ACFT in October 2022.
This new test seeks to prepare soldiers better for the physical challenges of combat while reducing avoidable injuries.
Unlike its precursor, which predominantly emphasized aerobic endurance, the ACFT incorporates functional fitness components that reflect realistic military tasks.
Test Components and Requirements
The ACFT comprises six events, which 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 evaluates distinct facets of physical fitness.
The deadlift measures lower body strength, the standing power throw gauges explosive power, and the hand-release push-ups assess upper body endurance, while the sprint-drag-carry tests anaerobic capacity and agility.
The plank, which has replaced the leg tuck, evaluates core strength and stability, and the two-mile run measures aerobic endurance.
Goals and Objectives
The ACFT’s primary aim is to enhance soldier readiness and lower injury risk by aligning physical training more closely with combat demands.
It aspires to cultivate a fitter and more capable force equipped to tackle the multifaceted challenges of modern warfare.
By encompassing a broader spectrum of physical attributes, the test advocates for a holistic view of fitness.
This shift promotes overall health and wellness among soldiers, which may reduce healthcare costs and enhance long-term readiness.
The ACFT also functions as a means of evaluating unit readiness and pinpointing enhancement areas in physical training programs.
Its age- and gender-neutral benchmarks aim to foster a fitness-oriented culture across all demographics within the Army.
ACFT Scoring Explained
The Army Combat Fitness Test (ACFT) employs an extensive scoring system to assess soldiers’ physical readiness, integrating various events and factors to provide a thorough evaluation of fitness levels.
Scoring Scale and Maximum Score
The ACFT follows a 100-point scale for each of its six events, allowing for a total possible score of 600 points across all activities.
Each event has a maximum of 100 points, with minimum scores that vary.
For instance:
- 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 cumulative total of your individual event scores, so aim high in every event to optimize your total score.
Age and Gender Relevance
The scoring system is designed to be gender-neutral and equitable across different age groups.
However, age and gender still influence the passing standards.
The Army acknowledges that physical capabilities can vary based on these factors.
There are specific scoring tables based on age groups and genders to ensure the test remains both challenging and attainable for every soldier.
You can find your corresponding scoring standards based on your age and gender on the official ACFT scorecard.
Understanding the Score Chart
The ACFT score chart guides you in interpreting your performance.
It details the point allocations for each event in relation to your performance results.
Here’s how to utilize it:
- Identify your age and gender category
- Find your raw score for each event
- Cross-reference with the chart to ascertain your points
The chart further indicates the minimum and maximum scores for each event, helping you pinpoint areas for improvement and set personal targets.
Passing and Failing Criteria
To successfully pass the ACFT, you must meet the minimum standards across all six events.
The specific passing criteria may differ based on your role in the Army.
Generally, you should:
- Score no less than 60 points in each event
- Achieve a minimum total score (dependent on your MOS)
Not meeting these standards could affect your career progression.
It’s essential to maintain a regular training routine and strive for scores significantly above the minimum requirements.
Remember, the ACFT is designed to assess your combat readiness, so treat each event as equally vital.
Test Performance
Improving your ACFT score demands a mix of targeted training, proper technique, and strategic preparation.
By centering on specific events and understanding how to enhance your performance, you can increase your readiness and achieve higher scores.
Techniques and Tips
To excel in the ACFT, start by mastering the proper form for each event.
For example, maintain a neutral spine and push through your heels during the Deadlift.
Ensure full arm extension and a controlled lowering phase during the Hand-Release Push-Ups.
Lastly, harness your legs and core for explosive power in the Standing Power Throw.
Regularly practice the Sprint-Drag-Carry to enhance your agility and endurance.
Work on grip strength to optimize performance in events like the Leg Tuck.
If you choose the Plank, focus on maintaining a solid body position and engaging your core throughout the hold.
Event-Specific Strategies
In preparation for the Deadlift, ensure adequate warm-up and select a weight that allows you to perform the required repetitions with correct form.
For the Two-Mile Run, pace yourself and aim for negative splits to finish strong.
When executing the Standing Power Throw, leverage your entire body to generate power, commencing from your legs and transmitting the energy through your core and arms.
For the Sprint-Drag-Carry, practice smooth transitions between movements to reduce time loss.
For the Leg Tuck, concentrate on developing upper body and core strength, and if opting for the Plank, progressively increase your hold time through consistent training.
Maximizing Your Score
To reach the maximum score of 600 points, you’ll need to perform exceptionally across all six events.
Set specific goals for each event based on your age and gender scoring chart.
Identify your weakest areas and allocate additional training time to improve those aspects.
Incorporate functional fitness exercises that replicate ACFT movements into your routine, such as kettlebell swings for the Standing Power Throw or sled pulls for the Sprint-Drag-Carry.
Also, prioritize flexibility and mobility training, as these can significantly influence performance and reduce injury risk.
Regularly track your progress using the ACFT calculator to evaluate where you stand and adjust your training as necessary.
Ensure you allow ample time for rest and recovery between sessions to optimize your performance on test day.
Training for the ACFT
Preparing for the Army Combat Fitness Test necessitates a well-rounded approach that emphasizes strength, power, endurance, and functional fitness.
Your training should include targeted exercises that reflect the test events while enhancing overall physical readiness.
Physical Training Guidelines
Begin by integrating exercises that focus on the specific ACFT events.
For instance, maintain correct form and progressively increase weight for the 3-Repetition Maximum Deadlift.
Strive for both distance and explosiveness with the standing power throw utilizing a 10-pound medicine ball.
Additionally, employ varying techniques to boost upper body strength and endurance through hand-release push-ups.
Include sprint-drag-carry drills using kettlebells and a sled.
For the leg tuck or plank, fortify your core with exercises like hanging leg raises and planks.
Don’t neglect to maintain your running endurance for the Two-Mile Run.
Aim for 3-4 strength training sessions and 2-3 cardio sessions weekly.
Ensure adequate rest and recovery between workouts to avoid injury and enhance results.
Holistic Health and Fitness
Your ACFT performance relies heavily on more than just physical training.
Emphasize good sleep, targeting 7-9 hours per night to facilitate recovery and muscle growth.
Nourish your body with a balanced diet rich in lean proteins, complex carbs, and healthy fats.
Stay well-hydrated, especially during intense training periods.
Consider enlisting a nutritionist to tailor your diet according to your training requirements and body composition objectives.
Mental resilience is essential for succeeding in the ACFT.
Incorporate stress-reduction techniques like meditation or visualization to enhance focus and endurance during tough workouts and on test day.
Creating a Personalized Training Plan
Evaluate your current fitness capabilities and determine areas for enhancement.
Establish realistic, time-bound objectives for each ACFT event.
Regularly track your progress and adapt your training plan as needed.
Take your schedule and available resources into account while developing your plan.
If you are unable to access specific equipment, be inventive with substitutions; for instance, use sandbags instead of kettlebells for sprint-drag-carry exercises.
Gradually increase intensity and volume to prevent plateaus and minimize injury risks.
Incorporate variety in your workouts to maintain engagement and work different muscle groups.
Don’t hesitate to seek advice from a certified fitness professional or seasoned soldier to refine your training strategy.
Equipment and Setup
To properly conduct the Army Combat Fitness Test (ACFT), specific equipment and a suitable testing area are essential.
The test requires a flat field space of approximately 40×40 meters, ideally grassy, as well as a two-mile running course.
The 3-Repetition Maximum Deadlift involves a hexagon bar with weight plates.
The Standing Power Throw necessitates a 10-pound medicine ball, accompanied by a measuring tape to document throw distances.
The Hand-Release Push-Up (HRPU) requires no special equipment, but a flat surface is beneficial.
For the Sprint-Drag-Carry (SDC), two 40-pound kettlebells and a 90-pound sled with a pull strap are necessary.
The Plank event only necessitates a timer and a flat surface.
Be sure to have stopwatches or other timing devices ready for all events.
Before commencing the test, ensure all stations are set up properly.
Organize equipment at appropriate distances and implement safety protocols.
Having additional sets of equipment can expedite the testing process if assessing a large group.
Rules and Regulations
The Army Combat Fitness Test (ACFT) adheres to specific guidelines to guarantee fair and consistent evaluation.
Familiarizing yourself with testing protocols and understanding the policies for retakes and score updates is crucial.
Testing Protocols
The ACFT consists of six events performed in a designated sequence.
The order begins with the 3-Repetition Maximum Deadlift, followed by the Standing Power Throw, Hand-Release Push-Ups, Sprint-Drag-Carry, Leg Tuck or Plank, and concludes with the 2-Mile Run.
A certified grader will oversee your performance and record your scores.
It’s mandatory to wear the Army Physical Fitness Uniform during the assessment.
The testing site must offer both a two-mile running course and a level, flat space measuring 40×40 meters, preferably on grass.
Rest intervals between events are monitored and strictly upheld, with time limits set for each event making pacing essential.
Retakes and Record Updates
If you’re dissatisfied with your ACFT score, there are options for improvement.
You’re allowed to retake the test, but there are specific regulations governing retest frequency.
Generally, a minimum waiting period before retaking the ACFT applies, which may depend on your unit’s policies.
Use this time to train and prepare for enhanced results.
Your new scores will be recorded on an updated scorecard following a retake.
The ACFT Calculator can assist in tracking your progress and setting improvement goals.
Your official record will reflect your most recent valid ACFT score.
Maintaining your fitness level is vital, as the ACFT is a key aspect of your overall physical assessment in the Army.
Preparing for Test Day
As your ACFT date approaches, fine-tuning your preparations is essential.
Focus on a balanced training regimen that addresses all six test events.
In the days preceding the test, prioritize rest and recovery.
Ensure you’re getting sufficient sleep and staying hydrated as your body needs time to repair and strengthen itself.
Mental preparation should also be a focus.
Visualize success for each event and practice positive self-talk, as mental resilience can greatly influence performance.
Pack your gear the night before, including comfortable workout clothing, suitable footwear, and any personal essentials.
On test day, arrive early to acclimate yourself to the testing environment.
Utilize this time to warm up and mentally ready for each event.
Maintain a steady pace throughout the ACFT, as it is a comprehensive evaluation of your strength, endurance, and cardio fitness.
Avoid exerting yourself too early – sustain your energy across all six events.
Focus on your performance without comparing yourself to others during the test.
Strive to achieve your personal best.
After the ACFT
The ACFT marks the beginning of your fitness journey, providing valuable insights into your physical readiness and areas for enhancement.
Analyzing Outcomes and Feedback
Thoroughly review your ACFT scorecard.
Identify strengths and weaknesses across each event.
For instance, if you excelled in the deadlift but had difficulty with the sprint-drag-carry, make a note.
Seek feedback from your test administrators or unit fitness leaders, as they can offer invaluable insights into your form and technique.
This guidance is essential for targeting specific improvements.
Consider how your performance relates to your military occupational specialty (MOS) requirements, as some roles may necessitate higher scores in specific events.
Recovery and Improvement
Ensure your body receives ample recovery time after the ACFT.
Proper rest is imperative for injury prevention and preparing for future training.
Devise a personalized workout plan based on your findings.
Concentrate on workouts addressing weaker areas.
For example, if you had difficulties with the leg tuck, include more core and upper body strength training.
Set achievable goals for enhancement, with a focus on gradually increasing your scores over time.
Leverage the ACFT scorecard as a benchmark to track your progress.
Consider participating in group training sessions or finding a workout partner.
This method can increase motivation and provide support as you strive toward fitness objectives.
Frequently Asked Questions
The ACFT scoring system can be intricate, with numerous factors influencing performance and evaluation.
Let’s delve into some common inquiries regarding scoring, standards, and techniques.
How is the ACFT scored for different age and gender categories?
The ACFT employs age and gender-neutral scoring standards.
Each event has a maximum score of 100 points, leading to a total potential score of 600 points across all six events.
Your results in each event determine your score, independent of age or gender.
Can you outline the updated scoring standards for the ACFT in 2024?
In 2024, the ACFT will retain its six-event structure.
The minimum passing score remains set at 60 points in each event.
To achieve the maximum score of 100 points per event, you’ll need to meet or surpass the following 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 is comprised of six events:
- 3-Repetition Maximum Deadlift
- Standing Power Throw
- Hand-Release Push-Ups
- Sprint-Drag-Carry
- Plank
- Two-Mile Run
Every event carries equal weight in your final score.
Your performance in each event is converted into a point value ranging from 0-100, with these points combined for your total score out of 600.
How do ACFT scores correlate with promotion points for Army personnel?
Your ACFT score can significantly affect your promotion potential.
Higher scores can lead to more promotion points, providing a competitive advantage.
The exact number of awarded points fluctuates based on your score and current rank.
For instance, a perfect score of 600 could earn the maximum promotion points available for physical fitness, whereas a minimum passing score would yield fewer points.
What are the techniques to achieve a maximum score in each event of the ACFT?
To maximize your ACFT score:
- Deadlift: Emphasize proper form and progressive overload in training.
- Power Throw: Focus on explosive hip extension and proper ball release techniques.
- Push-Ups: Enhance upper body and core strength with diverse push-up workouts.
- Sprint-Drag-Carry: Boost anaerobic capacity and practice smooth transitions.
- Plank: Fortify your core and practice maintaining the position for extended durations.
- Two-Mile Run: Integrate both long-distance running and speed training in your regimen.
Ongoing training and accurate technique are essential for reaching maximum scores.
Where can I find a downloadable ACFT score chart for 2024?
The latest ACFT score chart can be accessed on the official U.S. Army website.
This chart is typically available for download as a PDF file.
Always ensure you are utilizing the most current version, as standards may undergo revisions periodically.