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Army Fitness and Body Composition Resources

Comprehensive information about Army Combat Fitness Test (ACFT) standards and the Army Body Composition Program (ABCP)

ACFT Standards

ACFT Events and Scoring

The Army Combat Fitness Test (ACFT) consists of six events that measure different aspects of physical fitness. Soldiers are scored based on their performance in each event, with a maximum of 100 points per event for a total possible score of 600 points.

The six ACFT events are:

  1. 3 Repetition Maximum Deadlift (MDL) – Measures lower body strength
  2. Standing Power Throw (SPT) – Measures explosive power
  3. Hand-Release Push-Up (HRP) – Measures upper body endurance
  4. Sprint-Drag-Carry (SDC) – Measures anaerobic capacity and strength
  5. Plank (PLK) – Measures core endurance
  6. 2-Mile Run (2MR) – Measures aerobic endurance

ACFT Scoring Standards

The ACFT uses age and gender-specific scoring scales. The minimum passing score is 60 points per event (360 total). Soldiers who score 80+ points in each event (480+ total) are considered to have passed with excellence.

ACFT Event Minimum (60 pts) Moderate (70 pts) Excellence (90 pts) Maximum (100 pts)
3 Rep Max Deadlift 140 lbs 180 lbs 320 lbs 340 lbs
Standing Power Throw 4.5 m 6.5 m 10.0 m 12.5 m
Hand-Release Push-Up 10 reps 20 reps 50 reps 60 reps
Sprint-Drag-Carry 3:00 min 2:30 min 1:40 min 1:33 min
Plank 1:20 min 2:00 min 3:20 min 4:20 min
2-Mile Run 21:00 min 18:00 min 13:30 min 12:45 min

Note: These are general standards. Actual scores vary by age and gender categories. Use our ACFT Calculator for personalized scoring.

Army Body Composition Standards

Army Body Composition Program (ABCP)

The Army Body Composition Program (ABCP) establishes the body fat standards for all Army personnel. Soldiers are first screened using height and weight tables. Those who exceed the weight for their height and age are then measured using the tape test method to determine body fat percentage.

Maximum Body Fat Percentage Standards

The maximum allowable body fat percentages vary by age and gender:

Age Group Male Maximum Female Maximum
17-20 20% 30%
21-27 22% 32%
28-39 24% 34%
40 and older 26% 36%

ACFT Body Fat Exemption

Soldiers who score 540 or higher on the ACFT (with a minimum of 80 points in each event) are exempt from the body fat assessment, regardless of their height/weight screening results.

Tape Test Method

The Army uses a one-site tape test method to estimate body fat percentage:

  • For males: Neck and abdominal circumference measurements
  • For females: Neck, waist, and hip circumference measurements

Use our Body Fat Calculator to determine your body fat percentage using the official Army tape test method.

Training Recommendations

ACFT Training Guidelines

To prepare for the ACFT, focus on training that improves performance in all six events. Here are some recommendations for each event:

ACFT Event Training Recommendations
3 Rep Max Deadlift
  • Conventional deadlifts
  • Hex bar deadlifts
  • Romanian deadlifts
  • Squats
  • Kettlebell swings
Standing Power Throw
  • Medicine ball throws
  • Plyometric push-ups
  • Explosive hip thrusts
  • Kettlebell swings
  • Olympic lifts (clean, snatch)
Hand-Release Push-Up
  • Standard push-ups
  • Hand-release push-ups
  • Bench press
  • Tricep dips
  • Shoulder press
Sprint-Drag-Carry
  • Interval sprints
  • Sled pulls and pushes
  • Farmer’s carries
  • Lateral shuffles
  • Circuit training
Plank
  • Planks (all variations)
  • Hollow holds
  • Ab rollouts
  • Russian twists
  • Dead bugs
2-Mile Run
  • Long distance runs
  • Interval training
  • Tempo runs
  • Hill sprints
  • Fartlek training

Body Composition Improvement Strategies

To improve body composition and meet Army standards, focus on these key areas:

Nutrition

  • Maintain a moderate caloric deficit (250-500 calories/day)
  • Consume adequate protein (0.8-1g per pound of body weight)
  • Focus on whole foods and minimize processed foods
  • Stay hydrated (half your body weight in ounces of water daily)
  • Time nutrition around workouts for optimal recovery

Exercise

  • Combine resistance training and cardiovascular exercise
  • Incorporate high-intensity interval training (HIIT)
  • Train major muscle groups 2-3 times per week
  • Include both strength and endurance training
  • Allow adequate recovery between intense sessions

Frequently Asked Questions

How often is the ACFT administered?

The ACFT is administered at least once per year for all soldiers. Active duty soldiers typically take the ACFT twice per year.

What happens if I fail the ACFT?

Soldiers who fail the ACFT are typically enrolled in remedial physical training programs and must retake the test within a specified timeframe. Multiple failures can affect promotion eligibility and may eventually lead to administrative action.

How accurate is the Army tape test?

The Army tape test provides an estimate of body fat percentage with approximately ±3-4% accuracy compared to more precise methods like DEXA scans. It’s designed to be a field-expedient method that can be administered without specialized equipment.

Can I be exempt from the ACFT or body composition assessment?

Temporary exemptions may be granted for medical conditions with appropriate documentation. Soldiers who score 540+ on the ACFT (with 80+ in each event) are exempt from body fat assessment regardless of height/weight screening results.

How long does it take to improve ACFT scores?

With dedicated training, significant improvements can typically be seen within 8-12 weeks. However, this varies based on initial fitness level, training consistency, nutrition, recovery, and individual factors.

Official Army Resources

For official information about Army fitness and body composition standards, refer to these resources:

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