What is the ACFT and Why It Matters
The Army Combat Fitness Test (ACFT) is the official fitness test used by the U.S. Army to check soldiers’ physical readiness. Unlike older fitness tests, the ACFT focuses on strength, endurance, and mobility, making sure soldiers are ready for real-world situations. It includes six ACFT events, each testing a different skill. Knowing how the ACFT works is important not just for passing, but also for improving fitness, tracking progress, and planning workouts. Understanding the ACFT scoring standards helps soldiers set goals and monitor improvements.
ACFT Events Explained
The ACFT has six events, each testing different aspects of strength, endurance, and overall fitness. Every event is scored individually, and the total points determine your overall ACFT score. Understanding each event helps you train effectively and improve weak areas.
Deadlift
The deadlift measures lower-body and core strength. Soldiers lift a hex-bar loaded with weight to a full standing position. Proper form is critical to avoid injury and score higher points. Points are awarded based on the weight lifted, and practicing leg and core exercises can help improve performance.
Sprint-Drag-Carry
This event tests speed, agility, and muscular endurance over a 250-meter shuttle course. Soldiers sprint forward, drag a sled, perform lateral shuffles, and carry kettlebells. Time determines your score, so working on both strength and cardio helps you excel. It’s designed to simulate combat-related movements.
Hand-Release Push-Up
The hand-release push-up evaluates upper-body strength and core stability. Soldiers lower themselves to the ground, lift their hands off the floor at the bottom, and push back up. Points are based on repetition count, emphasizing controlled form and endurance. Regular push-up and core workouts improve performance.
Leg Tuck / Plank
The leg tuck or plank tests core strength and endurance. For a leg tuck, soldiers hang from a bar and lift their knees to touch elbows. The plank version measures how long one can hold proper form. Points are awarded based on reps or duration, so strong core muscles are essential.
Two-Mile Run
The two-mile run assesses cardiovascular endurance. Soldiers run on a track or treadmill as quickly as possible. Time determines the score, with faster runs earning more points. Training with interval runs and endurance exercises helps improve your pace and stamina.
Standing Power Throw
The standing power throw measures explosive power and coordination. Soldiers throw a 10-pound medicine ball backward over their head for maximum distance. Points are based on the distance thrown, and practicing explosive strength and proper technique is key to earning high scores.
How to Use the ACFT Calculator
Using an ACFT calculator makes it simple to calculate your Army Combat Fitness Test score. Enter your performance for each event, along with your age and gender, and the calculator shows your event scores and total score. This helps you track progress and see where to focus your training.
Step-by-Step Guide
- Enter results for each ACFT event.
- Add your age and gender for accurate scoring.
- Click “Calculate” to see individual and total scores.
- Review results to plan improvements.
A calculator ensures your scores follow official ACFT scoring standards.
ACFT Scoring Standards & Charts
The ACFT scoring standards show how each event contributes to your total score. Scores depend on age, gender, and MOS category. Knowing the standards helps set goals and measure progress.
Event Score Breakdown
- Deadlift: Points based on weight lifted
- Sprint-Drag-Carry: Points based on time
- Push-Up & Leg Tuck/Plank: Points per rep
- Two-Mile Run: Points based on time
- Standing Power Throw: Points based on distance
Using ACFT score charts shows strengths, weaknesses, and areas to improve.
How to Interpret Your ACFT Results
After using the calculator, it’s important to understand your results. Each event shows a different aspect of fitness, and the total score reflects overall readiness.
Event-Specific Insights
- High scores: Your strengths
- Low scores: Areas to focus on
Total Score Meaning
- Meets standards: Pass
- Below standard: Needs improvement
Understanding results helps you plan workouts and track Army fitness goals.
ACFT vs AFT – Key Differences
The ACFT and AFT both measure fitness, but differ in events and scoring. ACFT is more comprehensive, testing strength, endurance, and power. AFT is simpler and focuses on basic fitness. Knowing the differences is important for training.
Event Comparison
- ACFT: Deadlift, Sprint-Drag-Carry, Push-Up, Leg Tuck/Plank, Power Throw, Two-Mile Run
- AFT: Push-Ups, Sit-Ups, Two-Mile Run
Scoring & Standards
- ACFT uses points per event
- AFT uses simpler pass/fail scoring
Knowing the differences helps you train for the correct test.
Tips & Training Plans to Improve Your ACFT Score
Improving your ACFT score takes consistent training. Focus on each event and follow a structured plan for best results.
Event-Specific Training Tips
- Deadlift: Strengthen legs and core
- Sprint-Drag-Carry: Speed and endurance drills
- Push-Up & Leg Tuck/Plank: Upper body and core workouts
- Two-Mile Run: Interval running for stamina
- Power Throw: Explosive strength and coordination
Weekly Training Plan
- Rotate exercises for all events
- Include rest and recovery
- Track progress with an ACFT performance tracker
Regular training improves scores over time.
Track & Manage Your ACFT Performance
Tracking your ACFT performance is key to improving. Use spreadsheets, apps, or online calculators to monitor scores and progress.
Using Trackers Effectively
- Record each event after every test
- Note age, gender, and MOS
- Highlight strengths and areas needing improvement
Setting Goals
- Set realistic event targets
- Adjust training plans based on progress
- Celebrate milestones to stay motivated
Tracking ensures steady improvement in the Army Combat Fitness Test.
FAQs
Many soldiers and recruits have questions about using an ACFT calculator and understanding their scores.
What is the ACFT Calculator?
An online tool that calculates your Army Combat Fitness Test score based on event results, age, and gender.
Is There a Free ACFT Calculator App?
Yes, several free apps and online calculators are available.
How Often Should I Test?
Regular testing helps track improvement and identify weak areas.
Can Civilians Use the ACFT Calculator?
Yes, it’s useful for anyone who wants to assess fitness against Army standards.
Additional Resources
Using reliable resources helps you improve ACFT performance and stay informed.
Official Army Resources
- Army websites for ACFT scoring tables and event instructions
- Download PDFs with detailed ACFT standards
Online Calculators and Tools
- Free ACFT calculators to track scores
- Printable score sheets to monitor improvement
Training Guides and Videos
- Workout plans for all events
- Demonstration videos for proper form and technique
Conclusion
The ACFT Calculator is an essential tool for soldiers, recruits, and anyone preparing for the Army Combat Fitness Test. By understanding each ACFT event, following scoring standards, and tracking your results, you can identify strengths and weaknesses, plan targeted workouts, and steadily improve your performance. Using structured training plans, monitoring progress with trackers, and leveraging official resources ensures you stay on track for success. Whether you’re aiming to pass the ACFT, boost your scores, or maintain overall fitness, consistent effort and the right tools make achieving your goals easier and more effective.
