The old APFT is dead. Honestly, good riddance. For decades, the Army judged fitness based on how many push-ups you could crank out in two minutes, some sit-ups, and a two-mile run. It was a cardio-heavy metric that didn't really tell you if a soldier could drag a 200-pound comrade out of a burning Humvee. Now, we have the Army ACFT standards, and let’s just say the transition hasn't exactly been a walk in the park. It’s been a saga of legislative pushback, physiological debates, and more than a few torn hamstrings.
If you're looking for the "new" standards, you're actually looking at the Army Combat Fitness Test (ACFT) 3.0 or 4.0, depending on who you ask at the Pentagon. It’s a six-event beast. It’s age-validated. It’s gender-normed now, which was a huge point of contention for about three years. Basically, the Army realized that a 19-year-old infantryman and a 55-year-old logistics officer shouldn't necessarily be held to the exact same physical ceiling, though the floor—the minimum to stay in—remains a challenge for plenty.
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The Six Events Breaking Down the Army ACFT Standards
You can't just show up and run anymore. The Army ACFT standards require a mix of explosive power, grip strength, and metabolic conditioning.
1. The Maximum Deadlift (MDL)
This is where the ego usually gets bruised. You aren't using a standard Olympic barbell; it’s a hex bar (trap bar). You get three attempts to find your max weight. To pass, you need to pull 140 pounds. That’s the baseline. If you want to "max" it, you’re looking at 340 pounds. It’s arguably the safest event in the lineup because the hex bar keeps the weight centered, but if your form is trash, your lower back will let you know by the time you get to the next station.
2. Standing Power Throw (SPT)
Ever tried to throw a 10-pound medicine ball backward over your head for distance? It feels ridiculous. It looks even more ridiculous. But it’s a direct measure of explosive power. You get two tries. For most age groups, the minimum is around 6 meters. To hit that 100-point mark, you’re looking at 12 to 13 meters depending on your demographic. Pro tip: don't let go too late or you'll just spike the ball into the dirt behind you.
3. Hand-Release Push-Up (HRP)
Forget the "bobbing" push-ups from 2010. These are the real deal. You go all the way to the floor, extend your arms out to a "T" or a "90-degree" position, and then drive back up. It completely resets your momentum. Most soldiers find they do about 30% fewer reps here than they did on the old test. It’s a chest-burning reality check.
4. Sprint-Drag-Carry (SDC)
This is the soul-crusher. You've got five 50-meter shuttles: sprinting, dragging a 90-pound sled, lateral shuffling, carrying two 40-pound kettlebells, and one final sprint. This is where people start seeing stars. The Army ACFT standards for this event are unforgiving because it’s a pure test of anaerobic capacity. If you don't train your grip, those kettlebells will slide right out of your hands around the 200-meter mark.
5. The Plank (PLK)
Rest in peace, Leg Tuck. The Army officially replaced the leg tuck with the plank because, frankly, too many people lacked the upper body and grip strength to do even one pull-up-style tuck. The plank is now the mandatory core event. You’re looking at a minimum hold time of 1:30 for many age groups, with a max-out time usually hovering around 3:30 to 3:40. It’s boring, it’s painful, and it’s a mental game more than anything else.
6. Two-Mile Run (2MR)
The grand finale. After the SDC has turned your legs into literal jelly, you have to go run two miles. It’s cruel. But the standards are slightly more "forgiving" than the old APFT because the Army acknowledges you’ve just spent 45 minutes exhausting your muscle groups. For most, a 19:00 to 22:00 time will get you a passing score, but if you want that 100 points, you're still expected to haul it in around 13:30 or 14:00.
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The Gender and Age Factor: Why the Standards Changed
The original plan for the ACFT was "gender-blind." The idea was that the job doesn't care if you're a man or a woman; the 155mm artillery shell weighs what it weighs. It sounded good on paper. In practice, the failure rates for women were statistically massive—some reports cited nearly a 65-80% failure rate during initial testing phases, primarily on the leg tuck and the deadlift.
Congress stepped in. The 2023 National Defense Authorization Act (NDAA) basically forced the Army to pivot. Now, we have age and gender-normed Army ACFT standards. This means a 42-year-old female sergeant first class is scored against a different bracket than a 22-year-old male ranger.
Is it fair? That depends on who you ask in the chow hall. Some argue it's a necessary move to retain talent in specialized fields like cyber or medical where "dragging a sled" isn't a daily requirement. Others think it waters down the "combat" part of the Combat Fitness Test. Regardless of the locker room talk, the current scoring scales are what’s on the books.
Real Talk on Scoring
The test is scored on a 600-point scale. To "pass," you need a 60 in every event.
- A 360 total is the bare minimum to stay in the Army.
- A 500+ score is generally what you need to be competitive for promotions or schools like Air Assault or Pathfinder.
- A 540+ score usually gets you out of some of the more mundane "mandatory" morning PT sessions in many units.
Common Pitfalls: Where Soldiers Lose Points
It isn't always about being weak. Sometimes it's about being sloppy. I've seen guys who can bench 400 pounds fail the HRP because they didn't fully extend their arms.
- The "T" Position: In the push-up, if your hands don't clearly leave the ground or if your feet aren't within a certain width, the grader will give you a "No Rep."
- The Sled Drag: People try to run forward while dragging the sled. Don't. You have to backpedal. If you turn around and try to "pull" it like a wagon, you'll get flagged.
- The Throw: You get two tries. Many people "moon" the ball, throwing it straight up. It's about the 45-degree angle.
The Army ACFT standards are also strictly timed between events. You don't get a 20-minute break to scroll TikTok. You get just enough time to walk to the next station, catch your breath, and go again. This cumulative fatigue is the real "standard" you're being tested against.
How to Actually Train for This
You cannot train for the ACFT by just running. If you do, you will fail the deadlift or the SDC. Period.
Start with the Hex Bar. If your gym doesn't have one, get a new gym. You need to get comfortable with the weight being at your sides rather than in front of your shins. Work on triples and fives. You don't need to max out every week, but you need to feel what 250+ pounds feels like so your nervous system doesn't freak out on test day.
Kettlebell Swings and Carries. These are your best friends for the Sprint-Drag-Carry. If you can walk 400 meters with two 53-pound kettlebells, the 40-pounders on the test will feel like groceries.
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Intervals over Distance. The two-mile run is a sprint masquerading as a long-distance run. Focus on 400-meter and 800-meter repeats. This builds the aerobic base and the mental toughness to push through the "jelly leg" feeling you’ll have after the first five events.
Actionable Steps for Your Next ACFT
If you have a diagnostic or a record test coming up, here is the immediate checklist to ensure you meet the Army ACFT standards without a headache:
- Read the Latest Scoring Scales: Don't rely on a 2022 chart. The Army updated the points as recently as late 2024. Check the official Army PRT app or the latest ALARACT messages.
- Practice the Throw: It's the most "skill-based" event. Find a 10lb med ball and practice the release point. It’s an easy 10-15 points you’re leaving on the table.
- Grip Strength is King: Between the deadlift, the sled drag, and the kettlebell carry, your forearms will give out before your lungs do. Add farmer's carries to the end of every workout.
- Hydrate 48 Hours Out: This isn't just about water. You need electrolytes. The SDC will induce cramping in even the best athletes if their sodium levels are tanked.
- Master the Plank: Stop doing sit-ups. They don't help here. Work on "weighted planks" or "RKC planks" where you tension your entire body. If you can hold a 2-minute plank with a 25lb plate on your back, the 3:30 bodyweight plank becomes a breeze.
The ACFT is a better test than its predecessor. It’s more scientific, more grueling, and more indicative of actual human performance. Whether you love the new Army ACFT standards or miss the days of sit-ups, the reality is that the "combat" focus is here to stay. Train for the carry, not just the run, and you'll find yourself well above that 500-point mark.