How to train for the AFCT (Plus free training plan)
Can you pass the New Army Combat Fitness Test? Things are changing in the military as there’s been a greater focus on holistic, total body health and functional strength. In the past, soldiers would simply need to score high enough on some basic exercises such as push-ups and sit-ups. Recently, their fitness tests have received a total revamp, and to be honest, it’s pretty awesome. Check out this article and determine how you measure up; are you physically fit enough?
What Is The Army Fitness Test?
Many civilians associate boot camp with running and push-ups. You gotta push hard for a couple of months, and then it’s smooth sailing.
Not so.
Once a soldier passes boot camp, they must still meet military physical requirements. To assess a soldier’s fitness level, they must complete a physical test on an annual basis.
Not doing so can bring various actions such as;
Inability to be promoted
Ineligible to attend specialty schools
Eventual discharge due to numerous failings
Past Army Fitness Tests
Before the most recent fitness test, the Army had several versions.
Army Fitness Tests Pre-1980. Before the APFT (Army Physical Fitness Test) existed, fitness standards varied. Soldiers were often evaluated through things like;
Obstacle courses
Long runs
Event-specific “combat readiness” tests
However, there was no standard test given to every soldier.
Development of the Army Physical Fitness Test (APFT) 1980 – 2019. In 1980, the first standardized fitness test was developed: the Army Physical Fitness Test, or APFT.
The APFT had three events that would be scored:
Push-ups (Max in 2 minutes)
Sit-ups (Max in 2 minutes)
2-mile run (For time)
This test provided a general overview of a person’s fitness level. However, many leaders began to feel that fitness tests needed to evolve and address fitness capabilities seen in combat.
The New Army Combat Fitness Test (ACFT/AFT)
In 2017, Army leaders began developing what would become known as the Holistic Health and Fitness (H2F) program. H2F was a complete revamp and upgrade of their overall health and fitness program.
Instead of measuring some basic fitness tests, H2F sought to acknowledge all of the different components of one’s overall health. This includes;
Fitness
Nutrition
Sleep
Spirituality (sense of purpose/values)
Mental (esteem, cognitive, stress resilience)
This was in part due to a response to the decline in the fitness of Americans. It’s estimated that 75% of American youth are unfit for service.²
Part of this was an overhaul of their fitness testing. They wanted to develop a program that tested functional strength and had direct transfer to combat – they called it the Army Combat Fitness Test (ACFT), which would later become the Army Fitness Test (AFT).
Testing Protocol For The Army Fitness Test (AFT)
The Army Fitness Test (AFT) consists of five events (the original version contained six, but one was dropped). The 5 events and order are³;
3RM Maximum Deadlift (Max weight)
Hand-Release Push-up (Max reps)
Sprint-Drag-Carry (For time)
Plank (For time)
2-Mile Run (For time)
All 5 events are performed in succession with 2-5 minutes of rest between events 1-4. A soldier can have a 10-minute rest before the final 2-mile run.
Three-Repetition Maximum Deadlift (MDL)
The 3RM max deadlift is performed with a hex bar and is designed to measure your raw strength.
Instructions:
(Starting Position)
Step inside the hex bar, feet shoulder-width apart.
Grip handles with a closed grip, arms straight.
Back flat, head neutral, heels on ground.
(Ascent)
Brace your core, drive your feet into the ground, and extend your hips until erect.
Hips must not rise faster than shoulders.
Back straight, movement controlled.
(Descent)
Lower the bar under control, keeping your back straight.
Plates must touch ground (no dropping).
Complete 3 continuous reps at the same weight.
Repetitions & Attempts
If you fail → one retest at a lower weight is allowed.
If you pass → you may attempt a higher weight.
Max attempts = 2.
Hand-Release Push-Up (HRP)
Hand-release push-ups measure a cadet’s upper body strength and explosive power. As it’s a bodyweight movement, it will also assess relative strength and body composition.
This is performed for max reps in two minutes.
Instructions:
(Starting Position)
Lie prone: chest, hips, and thighs on the ground.
Hands flat, index fingers just inside shoulders.
Toes on ground, feet together (≤ 1 boot width apart).
Ankles flexed; head does not need to touch ground.
Feet must stay down (may be adjusted but not lifted).
(Movement Execution)
Perform a push-up by pushing your body up as one unit.
At the top, elbows fully extended, body straight, head-to-ankles.
Any sagging or bending = no rep.
Only authorized rest = plank (straight-body hold).
Lower body as one unit until chest, hips, and thighs all touch the ground at the same time.
(Hand Release)
From the bottom, extend both arms straight out to the side (T-position).
Arms and hands may slide, but the body/legs must stay still.
(Reset)
Return hands to the start position under the shoulders.
That completes one rep.
Soldiers repeat for max reps in 2 minutes.
Sprint-Drag-Carry (SDC)
The sprint-drag-carry is an accurate measure of functional strength. It’s essentially a medley that consists of 5 events performed on a 25m track. Each event is performed up and down the track for a total of 50m each.
Event Sequence:
Sprint (50m)
Sprint down 25m, touch the line with foot and hand, sprint back.
Drag (50m)
Grab sled straps, drag backwards down 25m, then back to the start.
Must cross the line with the sled in each direction.
Lateral Shuffle (50m)
Side-shuffle down 25m and back.
Face the same direction the whole time; don’t cross your feet.
Carry (50m)
Pick up two 40-lb kettlebells (one in each hand).
Farmer’s carry down 25m and back.
Both kettlebells must cross the line.
Sprint (50m)
Final all-out sprint down 25m and back.
Rules
Total = 250 meters (5 × 50m).
Time stops when the soldier crosses the start line on the final sprint.
Equipment must not be dropped or dragged improperly.
Soldiers cannot cut corners and must touch lines on each shuttle.
Plank (PLK)
Just a basic plank to measure core stability and endurance. Complete this for the time being.
(Starting Position)
Forearms on the ground, elbows under the shoulders, forming a triangle.
Hands flat or fists (pinky side down), no more than fist-width apart.
Hips bent, knees on the ground.
(Execution)
Lift knees off the ground into a straight line (head → heels).
Feet up to boot-width apart, toes down, ankles flexed.
The body must remain straight, with no sagging or arching.
Hold plank for time.
Rules
Hands must stay on the ground (can change from fists ↔ palms).
Only feet, forearms, and fists/palms may touch the ground.
Position ends if:
Body touches ground (chest, hips, knees).
A hand or foot lifts off the ground.
Straight-line alignment is lost.
One verbal warning allowed; second fault results in a fail
Shaking/trembling from exertion is allowed as long as the position is maintained.
Two-Mile Run
Running is running. It’s simple yet necessary, testing the cadets’ aerobic capacity.
Course
Must be on an indoor/outdoor track or an improved surface (such as a road or sidewalk).
Not allowed: unimproved terrain, trails, or uneven ground.
Can be run on an out-and-back route or a lap track.
The start/finish line should be close to the test site used for the other events.
Execution
On command, run 2 miles for time.
Maintain running form throughout (no walking breaks counted as a disqualification, but will affect time).
Time stops when the soldier crosses the finish line.
Army ACFT Standards
The Army Combat Fitness Test scoring is based on the accumulation of points from each event.
However, this can vary depending on the soldier’s job, as classified by their Military Occupational Specialty (MOS).¹⁻³
Combat MOS Standards (Infantry, armor, combat engineers, etc.)
Soldiers in combat MOS (infantry, armor, artillery, combat engineers, etc.) are judged on a sex-neutral, age-norm scoring system. This means that men and women of the same age are judged on the same scoring system.
Scoring: Minimum 60 points per event, with a required 350 total points out of 500. This means that only getting the minimum for each event is not enough.
No groups might seem odd at first, but in reality, it makes sense. Every soldier will be in a combat zone facing the same challenges. Each member of a unit relies on everyone, so every soldier must be able to perform to the same standards.
Combat Support MOS Standards (logistics, medical, admin, intel, etc.)
Soldiers in support MOS are evaluated using age- and sex-adjusted scoring tables. That means men and women, as well as younger and older soldiers, have different performance requirements to earn the same points.
Scoring: Minimum 60 points per event, with a required 300 total points out of 500. Graded on separate scales by sex and age group.
Basic Scoring Standards
Here are the minimum passing scores for two age groups. We will use two numbers;
Male score or Combat score / Female score
(17-21yo)
3-Rep Max Deadlift (MDL) — 150 lbs / 120 lbs
Hand-Release Push-Ups — 15 reps / 11 reps
Sprint-Drag-Carry (SDC) — 2 minutes 28 seconds / 3 minutes 15 seconds
Plank — 1 minute 30 seconds / 1 minute 30 seconds
2-Mile Run (2MR) — 19 minutes 57 seconds / 22 minutes 55 seconds
(32-36yo)
3-Rep Max Deadlift (MDL) — 144 lbs / 120 lbs
Hand-Release Push-Ups — 13 reps / 11 reps
Sprint-Drag-Carry (SDC) — 2 minutes 36 seconds / 3 minutes 22 seconds
Plank — 1 minute 15 seconds / 1 minute 15 seconds
2-Mile Run (2MR) — 20 minutes 44 seconds / 22 minutes 50 seconds
Check out the full scoring graph here.
Benefits Of The Army Combat Fitness Test
We actually really like this test. In fact, we think anyone could run this every year as a good way to assess their overall fitness and athleticism.
1. Develop Functional Strength
The new Army fitness test will develop functional strength thanks to the selection of exercises. We really like the 3RM deadlift and sprint-drag-carry for this aspect.
We have spoken about Strongman significantly at Set For Set, as it offers enormous benefits. Now, we see the Army adopting some of its training methods.
We caught up with Dr. Brandon Roberts, an Army physiologist, and asked what the general pop could gain from training for this test.
He notes there will be obvious improvements in performance. In addition, people can expect to “increase their longevity and overall wellness“
2. Hybrid Training
A 3RM deadlift is awesome, but can you run after? The new Army fitness test provides a well-rounded training program that targets multiple physiological systems. This includes;
Max strength
Anaerobic conditioning
Aerobic conditioning
Explosiveness
Agility
Endurance
You can’t slack in any area of your training if you want to conquer the Army combat fitness test.
3. Recognizes Purpose In Training
This can get lost in today’s fitness world. It’s easy to get up with training to look good in your button-up shirt or new skirt. Nothing wrong with that!
However, training actually has a purpose and real application in our lives. Even if you’re not going to serve, real life has physical demands.
How To Train For Army Combat Fitness Test
Here is an example training plan for anyone wanting to use this test as a challenge or anyone who might actually be joining the Army. Keep in mind, this is an overall strength and conditioning program that’s specifically geared towards improving this test. However, it’s still a well-rounded program anyone could run to improve their overall conditioning and functional strength.
Session 1: Lower Body / Carries
Trap Bar Deadlift 5X5/3/1*
Farmer Carry 50lb X 5 Trips w/ 30s rest (max distance)
Sled Push + Sled Drag 5 X 10m (Ramp Up weight)
Broad Jumps 5X5 or 3X10
Barbell Rollouts 5X5
(Optional) – 5k/30-min run, preferably separate from your gym session
* Deadlift 5X5/3/1.
Week 1– 5X5 @ 70% / 75% / 80% / 85% / 70% X 2-3RIR
Week 2– 5X3 @ 80% / 85% / 90% / 92-95% / (AMRAP @ 80%)
Week 3 – 5X1 @ 80% / 85% / 90 % / 95% / Max (RPE9)
Week 4 – Deload
Session 2: Upper Body / Core / Sprints
Push Press 5X3 @75% / 80% / 85% / 90% / 70% X 2-3RIR
Bench Press EMOM 5X10*
Pull-Ups + Dips 3-5 rounds
Kettlebell Marches 3X20
Sprint / Row Interval Training :30/:30 X 5 or :15/:45 X 10
*Use 60-70% of your 1RM to start
Session 3: Active Recovery
60-Min Ruck
Session 4: Lower Body / Cycling
Back Squat 5X5 @ 70% / 75% / 80% / 85% / 70% 2-3RIR
Trap Bar Deadlift + Carry* 5X5 + 10m (Ramp Up)
Kettlebell Lunges 3-5X10
Cycling 20min Med/Heavy Resistance
*Start with 60% from Session A and ramp up as you feel. You perform 5 reps, then immediately carry 10m
Session 5: Upper Body / Cardio
Push-Ups 10min EMOM
Overhead Press + Bent Over Row (Super) 3X6-8
Seated Sled Pull 5X10m
Isolation Circuit (Face pull, biceps, triceps)** 3X8-12
Cardio of choice (cycle, row, incline, etc) 15-20min
*Start by using 50% of your max (in one set). Add 1-2 reps on a weekly basis, depending on how you feel
**You can choose the biceps and triceps exercise
Session 6: Long Run
Long Run: Begin 60min+. Increase 5-10% weekly
Session 7: Active Recovery
30-60 Min Easy Run/Walk (Based on how you feel)
Track Your Progress!!! This test can be used by anyone as a sort of reference point for their fitness. You can run it on a yearly basis to gauge your overall fitness and conditioning level. We’d love to hear how you do so, shoot us a comment!
References
Hardison CM, Mayberry PW, Krull H, et al. Independent Review of the Army Combat Fitness Test: Summary of Key Findings and Recommendations. Report No. AD1164650. RAND Arroyo Center; March 24, 2022. Accessed September 1, 2025. Available from: https://apps.dtic.mil/sti/trecms/pdf/AD1164650.pdf
Kime P. New Pentagon Study Shows 77% of Young Americans Are Ineligible for Military Service. Military.com. September 28, 2022. Accessed September 1, 2025. https://www.military.com/daily-news/2022/09/28/new-pentagon-study-shows-77-of-young-americans-are-ineligible-military-service.html
U.S. Army. Army Fitness Test (AFT) overview. Army.mil. Published June 1, 2025. Accessed September 1, 2025. https://www.army.mil/aft/
