Starting June 1, 2025, the U.S. Army will officially adopt the new Army Fitness Test (AFT), replacing the controversial Army Combat Fitness Test (ACFT).
But this isn’t just another shuffle of standards — it’s a fundamental shift in how the Army defines combat readiness, physical performance, and even gender equality.
Whether you’re a Soldier preparing to pass the AFT or a civilian curious about how military fitness stacks up, this test can serve as a challenging benchmark of strength, endurance, and grit.
So what’s changing, and how can anyone — in uniform or not — train to meet the standard?
Jump to:
- Key Takeaway: A Tougher, Smarter, More Inclusive Fitness Standard
- AFT Basics: The Five Events That Matter
- 1. 3-Rep Max Deadlift (MDL)
- 2. Hand-Release Push-Up – Arm Extension (HRP)
- 3. Sprint-Drag-Carry (SDC)
- 4. Plank (PLK)
- 5. Two-Mile Run (2MR)
- Who Must Meet the New Combat Standard?
- A Culture Shift: More Than Just a Test
- Final Word: Can You Pass the Army’s Test?
Key Takeaway: A Tougher, Smarter, More Inclusive Fitness Standard
The AFT isn’t just a renamed ACFT. It’s a strategic overhaul rooted in performance data from over a million tests, designed to boost combat readiness, reduce injuries, and enhance long-term force resilience.
The biggest shift? Soldiers in combat roles will now be scored using sex-neutral standards — meaning all Soldiers in those jobs, regardless of gender, must meet the same minimums.
For those in enabling roles, age- and gender-normed scoring remains.
AFT Basics: The Five Events That Matter
The AFT consists of five events, each selected for its relevance to the physical demands of real-life combat situations:
- 3-Rep Max Deadlift (MDL)
- Hand-Release Push-Up with Arm Extension (HRP)
- Sprint-Drag-Carry (SDC)
- Plank (PLK)
- Two-Mile Run (2MR)
Gone is the Standing Power Throw — removed due to injury risk and lack of operational relevance. In its place, a greater focus on practical, functional movements that better predict battlefield performance.
Let’s break down each test and how to train for it.
1. 3-Rep Max Deadlift (MDL)
What it tests: Lower-body and core strength
Minimum for combat roles: 150 lbs
Average score:
- Men: 275 lbs
- Women: 160 lbs
Why it matters:
Deadlifts simulate carrying gear, lifting injured comrades, and overcoming obstacles. Using a hex bar (trap bar) minimizes injury risk compared to straight-bar lifts and emphasizes safe, functional movement.
Training Tips:
- Start with a sumo deadlift for form and hip mobility.
- Use progressive overload — increase weight slowly while mastering form.
- Strengthen support muscles with forward lunges and squat jumps.
Safety Reminders:
- Never round your back.
- Keep knees from collapsing inward.
- Control the weight — don’t drop it.
2. Hand-Release Push-Up – Arm Extension (HRP)
What it tests: Upper body endurance
Minimum for combat roles: 14 reps in 2 minutes
Average score:
- Men: 41
- Women: 23
Why it matters:
A long-standing Army staple, the HRP builds the strength and endurance needed to push through walls, move obstacles, or get up quickly during combat.
Training Tips:
- Start with knee push-ups or wall variations if you’re a beginner.
- Add in incline bench press or dumbbell chest press to build strength.
- Practice the full HRP movement regularly to build endurance and form.
Form is king:
Each rep includes a full push-up, arms extended in a “T” on the ground, then back to push-up position.
3. Sprint-Drag-Carry (SDC)
What it tests: Strength, power, and anaerobic endurance
Minimum for combat roles: 2:32
Average score:
- Men: 1:50
- Women: 2:27
Why it matters:
This event mimics battlefield tasks like dragging a casualty, hauling ammo, or sprinting under fire. It’s a full-body gut check.
How it’s done:
- Sprint 50m
- Backward sled drag (90 lbs)
- Lateral shuffle
- Carry 2×40 lb kettlebells
- Sprint again
Training Tips:
- Practice 300m shuttle runs for anaerobic endurance.
- Use lighter sleds or improvised equipment to simulate the drag.
- Improve grip strength with farmer’s carries using dumbbells or kettlebells.
Pro tip:
Lateral shuffles must be controlled — don’t cross your feet or you’ll be called back.
4. Plank (PLK)
What it tests: Core endurance and stability
Minimum for combat roles: 1:20
Average score:
- Men: 2:31
- Women: 2:12
Why it matters:
Forget sit-ups — planks are a superior measure of core function, which is vital for everything from obstacle climbing to heavy lifting.
Training Tips:
- Try weighted planks or side planks for variety and progression.
- Work up to five max-effort planks with 1-minute rest between.
- Build a base with bent-leg raises and side bridges.
Key rule:
Maintain a straight line from head to heels — any break in form ends the test.
5. Two-Mile Run (2MR)
What it tests: Aerobic endurance
Minimum for combat roles: 19:45
Average score:
- Men: 17:31
- Women: 20:25
Why it matters:
Endurance is still the foundation of combat fitness. Whether rucking long distances or moving under stress, a high aerobic capacity keeps Soldiers in the fight.
Training Tips:
- Run intervals (ex: 1 mile fast, rest, repeat) to boost speed.
- Include long, slow runs once a week for stamina.
- Use proper footwear and avoid overtraining to prevent shin splints and stress injuries.
Who Must Meet the New Combat Standard?
Starting January 1, 2026 (active duty) and June 1, 2026 (Reserves/National Guard), Soldiers in 21 combat-related MOSs — including Infantry, Cavalry Scout, Combat Engineer, and Special Forces — must pass the AFT using sex-neutral scoring.
Key standard:
- 350 total points, minimum of 60 points per event
Soldiers in enabling roles still follow age- and gender-normed scoring with a total of 300 points required.
A Culture Shift: More Than Just a Test
Beyond the numbers, the AFT represents a broader transformation in the Army’s approach to health and performance. The goal is clear: create a stronger, more resilient force, both physically and mentally.
According to Army leadership, the AFT will:
- Reduce preventable injuries
- Enhance combat readiness
- Promote a fitness culture across the force
As one senior Army official noted, “This test isn’t about who can win at CrossFit — it’s about who can fight and win wars.”
Final Word: Can You Pass the Army’s Test?
Even if you’re not wearing a uniform, the AFT is a solid benchmark for balanced fitness. Each event targets a real-world skill — lifting, sprinting, carrying, pushing, enduring — that benefits athletes, first responders, and everyday people alike.
Try it. Train for it. And if nothing else, use it as a reminder that real fitness isn’t just about looking good — it’s about showing up strong when it counts.
Because in the Army, and in life, the real test is always out there.
