Thinking about joining the Army is a significant decision. A primary question for many potential recruits revolves around the Army physical requirements. Knowing these standards before speaking to a recruiter helps set you up for success on a path that is both mentally and physically demanding.
Understanding the current fitness requirements is the first objective. The Army has evolved its physical fitness test to better reflect the real-world demands placed on a soldier. This new standard, the Army Combat Fitness Test (ACFT), is your gateway into service, and preparing for it is essential.
Army Physical Requirements Table of Contents:
- What Are the Current Army Physical Requirements?
- Breaking Down the Army Combat Fitness Test (ACFT)
- How is the ACFT Scored?
- Preparing to Meet the Army Physical Requirements
- What About Height and Weight Standards?
- Medical Requirements and Other Hurdles
- Common Questions About Army Fitness
- Conclusion
What Are the Current Army Physical Requirements?
The former Army Physical Fitness Test (APFT), which included push-ups, sit-ups, and a two-mile run, is no longer the standard. The Army has fully transitioned to the Army Combat Fitness Test (ACFT). This newer test provides a more comprehensive assessment of the functional fitness needed for combat situations.
The switch to the ACFT was made because it more accurately predicts a soldier’s readiness for the physical rigors of their duties. It evaluates various domains of fitness, including strength, power, and endurance. Every new recruit going through basic training and every active enlisted soldier must pass this six-event physical fitness test.
This change requires a more holistic approach to physical training. Simply being a good runner or strong at push-ups is not enough. A potential service member must be powerful, explosive, and have the stamina to perform under pressure.
Breaking Down the Army Combat Fitness Test (ACFT)
The ACFT is the foundation of the Army’s physical fitness standards. It consists of six distinct events, each testing a specific component of your physical capabilities. The test is standardized for all soldiers, but the scoring criteria are adjusted based on their specific jobs’ physical demands.
Getting familiar with each event is the first step toward building a successful training plan. Understanding the movements and standards will show you where to focus your efforts. Let’s examine what you will face during the combat fitness test.
Event 1: 3 Repetition Maximum Deadlift (MDL)
The first event is a direct measure of your raw muscular strength. The MDL assesses your ability to safely and effectively lift a heavy load from the ground. This movement directly simulates lifting heavy equipment or an injured comrade in a combat zone.
You will use a hex bar, often called a trap bar, which places less strain on the lower back compared to a traditional straight barbell. You will lift the weight three times, and your score is determined by the heaviest weight you can successfully lift for three continuous repetitions. The weight for this entrance test starts at 140 pounds and goes up to 340 pounds.
Proper technique is absolutely essential to prevent injury and to ensure your repetitions are counted. The Army provides specific guidelines for executing the lift, emphasizing lifting with the legs and maintaining a straight back. The use of a pound hex bar is standard, and practicing with a 140-pound hex bar is a great starting point for many recruits.
Event 2: Standing Power Throw (SPT)
Next is the Standing Power Throw, a test of explosive power. In this event, you stand with your back to an open field and throw a 10-pound medicine ball over your head and backward. The objective is to launch the ball as far as possible.
This movement simulates actions like tossing equipment over an obstacle or helping to lift a fellow soldier. The key to a good throw is generating power from the entire body, beginning with a squat and driving force up through the hips, back, and arms. Your score is based on the distance the ball travels, making it a clear measure of your body’s explosive capabilities.
Event 3: Hand Release Push-Up (HRP)
The Hand-Release Push-Up is a challenging update to a classic exercise. This event measures your upper-body muscular endurance over two minutes. You must complete as many correct repetitions as you can within the time limit.
After lowering your chest to the ground, you must lift both hands completely off the surface before pushing back up. This requirement ensures a full range of motion for every single repetition, making it impossible to perform partial or “cheat” reps. Your arms must be fully extended at the top of the movement for the hand-release push-up to be counted.
This grueling test heavily engages your chest, shoulders, and core. Maintaining proper form throughout the two minutes is a test of both strength and stamina. Preparing for the hand-release push-ups involves building endurance in these key muscle groups.
Event 4: Sprint-Drag-Carry (SDC)
Many service members consider the Sprint-Drag-Carry to be the most demanding event of the entire ACFT. The SDC is a five-part shuttle run conducted on a 25-meter lane that tests your strength, endurance, and agility. It is a sprint against the clock that combines several different movements.
The event unfolds as follows: a sprint down and back, dragging a 90-pound sled backward, performing a lateral shuffle, carrying two 40-pound kettlebells, and finishing with a final sprint. This event is designed to mimic the physical stress and maneuvering techniques of high-intensity combat fitness scenarios. It leaves very little time to recover between movements.
Your score is based on the time it takes to complete the entire circuit. The sprint drag component is particularly taxing on the legs and cardiovascular system. Effective training requires practicing these specific movements to build both strength and efficiency.
Event 5: Plank (PLK)
The Plank has taken the place of the traditional sit-up to measure core strength. The Army determined that a strong plank is a better predictor of the core stability needed to prevent injuries, especially those related to carrying heavy loads. A solid core protects your back and improves overall functional strength.
To perform this event, you must hold a correct plank position for the maximum time possible. Your body must form a straight line from your head to your heels, with your elbows directly under your shoulders. If your hips sag or rise too high, you will receive a warning, and the clock will be stopped if you fail to maintain proper plank position.
The minimum hold time varies based on your job’s physical demand category, but longer is always better for your score. The plank two-mile connection is real; a strong core from planking will help you maintain your running form when you are fatigued.
Event 6: Two-Mile Run (2MR)
The ACFT concludes with the Two-Mile Run, a classic test of cardiovascular and muscular endurance. After completing the five physically demanding events that precede it, this run can feel significantly more difficult. It’s the final push to demonstrate your stamina.
You will run on a generally flat outdoor course, which is often a track or a marked road. Your score is determined by your finishing time. This event is a test of pacing and mental fortitude, as your legs will already be tired from the Sprint-Drag-Carry.
A structured running program is necessary to prepare. Incorporating interval training, like 400-meter shuttles, alongside longer, steady runs can build the speed and endurance needed. For soldiers with certain medical profiles, alternate cardio events like a row, bike, or swim may be authorized.
How is the ACFT Scored?
The ACFT scoring system is based on points, with each of the six events worth up to 100 points. To pass the test, you must achieve a minimum score in every event. The exact passing score, or minimum score, depends on your Military Occupational Specialty (MOS).
Jobs in the Army are sorted into three physical demand categories: heavy, significant, and moderate. These tiers are often color-coded as Gold, Grey, and Black, respectively. A higher physical demand level for a job means a higher minimum score is required.
The following table shows the minimum passing score needed per event for each tier to give you a better idea of the fitness standards.
| Tier | Physical Demand Level | Minimum Passing Score per Event |
|---|---|---|
| Gold | Heavy (e.g., Infantry, Combat Engineers) | 70 Points |
| Grey | Significant (e.g., Military Police, Medics) | 65 Points |
| Black | Moderate (e.g., Cyber Operations, Intelligence) | 60 Points |
For entry into Basic Combat Training, all recruits must achieve at least 60 points on each event. A high total score can also be beneficial for promotions and selection for specialized schools or elite units. For example, units like the Army Marksmanship Unit or the Golden Knights look for soldiers who excel physically.
Preparing to Meet the Army Physical Requirements
Now that you understand the ACFT, you can focus on preparation. Passing the test is not about chance; it is the result of dedicated and intelligent physical training. Your goal should be to build functional fitness that directly translates to better performance in each of the six events.
Build a Solid Foundation
If you are just starting your fitness journey, begin gradually. Consistency is far more important than intensity when building a base. Aim to work out three to five times per week, combining strength training with cardiovascular exercise.
Your program should include compound movements like squats, deadlifts, and overhead presses, as these exercises work multiple muscle groups simultaneously. This helps soldiers develop comprehensive strength. Combine this with a consistent running schedule to improve your endurance and get you physically fit.
Training Tips for Each ACFT Event
For the deadlift, start with a manageable weight to perfect your form before adding more pounds. For the power throw, practicing the throwing motion with a lighter ball can help improve your technique and coordination. You can improve your Hand Release Push-Ups by doing multiple sets throughout your workout routines.
To prepare for the Sprint-Drag-Carry, find an open field and simulate the movements; you can find weight sleds at many local fitness centers. For the Plank, incorporate various core exercises like leg raises and bird-dogs into your training. For the two-mile run, a mix of interval sprints and longer, steady runs will build both your speed and stamina, helping you feel good on test day.
Don’t Forget Nutrition and Rest
Hard training is only part of the preparation. You must also provide your body with the proper fuel and allow it adequate time to recover. A balanced diet with sufficient protein, complex carbohydrates, and healthy fats will support muscle growth and maintain your energy levels.
Sleep is equally vital, as this is when your muscles repair and grow stronger. Aim for seven to nine hours of quality sleep each night. Proper rest helps prevent overtraining injuries and keeps you ready for the next session.
What About Height and Weight Standards?
In addition to passing the ACFT, you must also meet the Army’s height and weight standards. These regulations exist to ensure every soldier maintains a healthy body composition conducive to military life and readiness. These standards differ based on age and gender.
For instance, a male recruit between 17 and 20 years old who is 5’10” has a maximum weight of 186 pounds. A female recruit in the same age bracket at 5’5″ has a maximum weight of 150 pounds. You must be within these established limits to enlist.
If you are over the weight limit but have a high degree of muscle mass, the Army uses the Body Composition Program. This involves measuring the circumference of your neck and waist to estimate your body fat percentage. If your body fat percentage is within the allowable limits for your age and gender, you can still meet the standard, which helps soldiers who focus on muscular strength.
Medical Requirements and Other Hurdles
Beyond physical fitness tests, all applicants must pass a medical screening at a Military Entrance Processing Station (MEPS). This examination checks for any medical conditions that could prevent you from safely serving. Certain conditions, such as uncorrected vision or hearing problems, severe asthma, or some chronic illnesses, may be disqualifying.
However, a waiver may be possible for some medical conditions, depending on the specifics of the situation. The waiver process is reviewed on a case-by-case basis. It is important to be completely honest about your medical history during the recruitment process.
In addition to physical and medical standards, a background check is also part of the process. A history of serious law violations can be a barrier to enlistment. All of these elements combine to determine an individual’s qualification for service in the U.S. Army or Army National Guard.
Common Questions About Army Fitness
Here are answers to some frequently searched questions about the test requirements.
- What is the minimum score on the ACFT? To pass basic training, you need 60 points on each of the six events. However, your specific job may require a higher minimum score.
- Are there alternate events? Yes, for the two-mile run, soldiers with a qualifying medical profile can substitute a 15,000-meter bike, 5,000-meter row, or 1,000-meter swim for the run.
- How often do soldiers take the ACFT? Active duty soldiers and those in the Army National Guard and Reserve take the ACFT at least once a year to ensure they maintain fitness standards.
- What happens if I fail the ACFT in Basic Training? Recruits are given multiple opportunities to pass the ACFT during boot camp. Instructors provide additional physical training to help recruits meet the standard.
- Where can I find official information? The most current standards, scoring charts, and training guides are available on the official Army website. These site links provide the most accurate information.
Conclusion
The Army physical requirements present a significant challenge, but with this guide, you have a clear path forward. The Army Combat Fitness Test is a comprehensive evaluation of the modern soldier’s physical readiness. It demands a combination of strength, power, and unyielding determination.
Each event, from the formidable deadlift to the demanding two-mile run, is crafted to prepare you for the realities of military service. Preparing for this test is your first concrete action toward a new and demanding career. It’s an attainable goal for anyone with the commitment to succeed.
By understanding the fitness requirements, training with a clear purpose, and respecting your body’s needs, you are well on your way. Meeting these physical fitness standards is the foundational step on your journey to becoming a United States Army Soldier. The challenge is great, but the rewards are greater.