What is a Good ACFT Score? Army Standards

The Army Combat Fitness Test (ACFT) serves as a general physical fitness assessment, its standards impacting soldiers across various Military Occupational Specialties (MOS). Achieving a high score on the ACFT not only demonstrates physical prowess, but also enhances a soldier’s competitiveness for promotions and specialized training opportunities within Forces Command (FORSCOM). Determining what is a good ACFT score requires understanding the scoring system and performance expectations for each event, elements crucial for soldiers aiming to surpass the minimum requirements and excel in their careers. The ACFT Calculator is a vital tool that assists soldiers in determining their performance level and setting goals for improvement.

The Army Combat Fitness Test (ACFT) represents a paradigm shift in how the U.S. Army assesses the physical readiness of its soldiers. No longer is fitness viewed through a narrow lens. Instead, the ACFT provides a holistic evaluation of strength, power, endurance, and agility—attributes crucial for success on the modern battlefield.

This test is more than just a series of exercises. It’s a critical indicator of a soldier’s ability to perform physically demanding tasks, directly impacting their effectiveness and survivability in combat scenarios. Understanding its significance is the first step toward achieving a good ACFT score.

Why the ACFT Matters

The ACFT’s implementation signifies the Army’s commitment to ensuring its soldiers are prepared for the rigors of contemporary warfare. It directly assesses the ten components of fitness as they relate to warrior tasks and battle drills.

A solid performance demonstrates a soldier’s ability to handle the physical demands of their role. This, in turn, contributes to overall unit readiness and mission accomplishment. The ACFT is not merely a test; it’s a readiness indicator.

Unlocking Your ACFT Potential

To excel on the ACFT, a comprehensive approach is essential. This involves three key elements:

• Understanding the Test: Familiarize yourself with each of the six events. Know the specific movements, standards, and equipment involved.

• Mastering the Scoring System: Grasp how raw scores translate into points. Recognize the performance standards required for your age group and desired fitness level.

• Strategic Preparation: Develop a training plan that targets the specific muscle groups and energy systems used in the ACFT. Incorporate progressive overload, proper nutrition, and adequate rest.

The Goal: Achieving Optimal Performance

Ultimately, the goal is not just to pass the ACFT. Strive for optimal performance. Aim to maximize your score across all events, exceeding the minimum requirements and demonstrating a high level of physical readiness.

This pursuit of excellence will not only improve your ACFT results but also enhance your overall health, well-being, and ability to serve effectively. Embrace the challenge, dedicate yourself to proper preparation, and conquer the ACFT.

Mastering the ACFT Events: A Detailed Breakdown

The true measure of a soldier’s fitness lies not just in understanding the ACFT, but in executing each event with precision and power. Each of the six events is designed to assess specific aspects of physical readiness, mirroring the demands of modern combat. Mastering these events requires a keen understanding of proper form, technique, and strategic preparation.

Let’s delve into the intricacies of each event, equipping you with the knowledge to maximize your performance and contribute to overall mission readiness.

Maximum Deadlift (MDL): Foundation of Strength

The Maximum Deadlift (MDL) is the ultimate test of raw strength. It assesses your ability to lift heavy loads, a crucial attribute for tasks such as moving equipment, carrying casualties, and overcoming obstacles.

Proper Form and Technique

Begin with your feet shoulder-width apart, toes slightly outward. Grip the bar with an overhand grip, slightly wider than shoulder-width. Keep your back straight, chest up, and core engaged.

Initiate the lift by driving through your heels, maintaining a straight back. As the bar rises, keep it close to your body. Lock out your hips and knees at the top, squeezing your glutes.

Lower the weight with control, maintaining a straight back throughout the movement. Avoid rounding your back at all costs, as this significantly increases the risk of injury.

Safety Considerations

Always warm up adequately before attempting heavy lifts. Use proper lifting techniques to prevent back injuries. Consider using a weight belt for added support, especially when lifting near your maximum.

If you’re new to deadlifting, start with lighter weights and gradually increase the load as your strength improves. Don’t hesitate to seek guidance from a qualified trainer or coach.

Standing Power Throw (SPT): Unleashing Explosive Power

The Standing Power Throw (SPT) evaluates explosive power, essential for activities like throwing equipment over walls, breaching obstacles, and engaging targets quickly. This event requires coordinated effort from your entire body.

Optimizing Power Output

Stand with your feet shoulder-width apart, holding the medicine ball at chest height. Hinge at your hips, loading your glutes and hamstrings. Explosively extend your hips, knees, and ankles, throwing the ball upward and outward at a 45-degree angle.

Follow through with your arms, fully extending them towards the target. Focus on generating power from your lower body, rather than relying solely on your arms.

Throwing Mechanics

Practice the movement pattern repeatedly to improve your technique. Work on generating power from your core and lower body. Experiment with different throwing angles to find what works best for you.

Consider incorporating plyometric exercises, such as jump squats and box jumps, to enhance your explosive power.

Hand-Release Push-Up (HRP): Endurance and Strength

The Hand-Release Push-Up (HRP) assesses muscular endurance and upper body strength. This is a vital for activities such as climbing, pushing, and manipulating heavy objects.

Correct Execution

Start in the standard push-up position, hands shoulder-width apart, body forming a straight line from head to heels. Lower your body until your chest touches the ground, then lift your hands completely off the ground.

Place your hands back on the ground and push back up to the starting position, maintaining a straight line throughout the movement. Ensure full extension of your elbows at the top of each repetition.

Maximizing Repetitions

Pace yourself effectively to avoid early fatigue. Maintain proper form throughout the test. Focus on controlled movements, rather than rushing through repetitions.

Incorporate regular push-up training into your workout routine. Experiment with different variations, such as incline and decline push-ups, to target different muscle groups.

Sprint-Drag-Carry (SDC): Agility and Stamina

The Sprint-Drag-Carry (SDC) is a grueling test of agility, speed, and cardiovascular endurance. It simulates the demands of moving quickly across the battlefield while carrying equipment and assisting casualties.

Efficient Transitions

The SDC consists of a sprint, drag, lateral, carry and sprint. Practice smooth and efficient transitions between each element. Minimize wasted movement to conserve energy.

Focus on maintaining a low center of gravity during the drag and lateral movements to improve stability and control.

Pacing Strategies

Start at a sustainable pace, gradually increasing your speed as you progress through the event. Avoid burning out early by starting too fast.

Break the event down into smaller segments and focus on completing each segment efficiently. Use short bursts of speed followed by brief periods of recovery.

Leg Tuck (LTK): Core Strength and Control

The Leg Tuck (LTK) assesses core strength, muscular endurance, and grip strength. This event directly relates to the ability to climb obstacles and maneuver in confined spaces.

Building Core Strength

Grip the bar with an overhand grip, slightly wider than shoulder-width. Hang freely with your arms fully extended. Engage your core muscles and tuck your knees towards your chest, raising your thighs until they touch your elbows.

Lower your legs with control, returning to the starting position. Avoid swinging or using momentum to assist the movement.

Proper Technique

Focus on using your core muscles to initiate the movement, rather than relying solely on your arms. Maintain a tight grip on the bar throughout the test. Practice proper breathing techniques to maximize endurance.

Incorporate core strengthening exercises, such as planks, Russian twists, and leg raises, into your workout routine.

Plank (PLK): Core Endurance

As an alternative to the Leg Tuck, the Plank (PLK) offers a different measure of core endurance and stability. It tests your ability to maintain a rigid, stable posture under sustained isometric load.

Proper Form

Assume a prone position with your forearms on the ground, elbows directly beneath your shoulders. Your body should form a straight line from head to heels. Engage your core muscles, squeezing your glutes and tucking your pelvis slightly.

Maintain this position for as long as possible, avoiding any sagging or arching of your back. Keep your head in a neutral position, looking down at the ground.

Maximizing Hold Time

Focus on maintaining proper form throughout the test. Breathe deeply and evenly to stay relaxed. Visualize your body as a solid plank, resisting any movement or deviation from the correct posture.

Gradually increase your hold time over time. Incorporate plank variations, such as side planks and single-arm planks, to challenge your core muscles in different ways.

Two-Mile Run (2MR): Cardiovascular Fitness

The Two-Mile Run (2MR) is a classic test of cardiovascular fitness and endurance. It assesses your ability to sustain a high level of aerobic activity over an extended period, essential for patrolling, maneuvering, and engaging in combat.

Pacing Strategies

Start at a comfortable pace, gradually increasing your speed as you warm up. Maintain a consistent pace throughout the majority of the run. Save your energy for a final sprint in the last quarter mile.

Break the run down into smaller segments and focus on completing each segment efficiently. Use a watch to monitor your pace and adjust accordingly.

Conditioning

Incorporate regular running workouts into your training routine. Vary your workouts to include interval training, tempo runs, and long runs.

Pay attention to your breathing and hydration. Practice proper running form to minimize the risk of injury.

Mental Preparation

Visualize yourself successfully completing the run. Focus on your breathing and maintain a positive attitude. Break the run down into smaller, more manageable segments.

Remember your purpose and motivation for pushing yourself to the limit. Embrace the challenge and push through the discomfort.

By understanding the nuances of each ACFT event and implementing a comprehensive training plan, you can unlock your full potential and achieve peak performance. Remember that consistency, dedication, and proper technique are the keys to success. Embrace the challenge, and conquer the ACFT.

Decoding the ACFT Scoring System: Maximize Your Points

Understanding the ACFT scoring system is paramount to achieving success on the test. It’s not enough to simply perform the exercises; you need to strategize your efforts to maximize your score. The scoring system isn’t just a set of numbers; it’s a roadmap to optimizing your training and exceeding expectations.

Comprehensive Breakdown of the ACFT Scoring System

The ACFT scoring system is designed to evaluate a soldier’s physical fitness across a range of abilities. Each of the six events contributes to the overall score, with performance in each event measured in raw scores that are then converted into points.

The scoring scales vary depending on the event, but the underlying principle remains the same: better performance equates to more points. Understanding the scoring scale for each event is crucial for setting realistic goals and tailoring your training.

Raw Scores to Points: Understanding the Conversion

A critical aspect of the ACFT scoring system is the conversion of raw scores into points. Raw scores, such as the number of repetitions in the Hand-Release Push-Up or the distance thrown in the Standing Power Throw, are not directly comparable across events.

Therefore, the Army uses conversion tables to translate these raw scores into a standardized point system. These tables account for the different scales and performance expectations of each event. Knowing how your raw score translates into points allows you to identify your strengths and weaknesses.

By understanding the conversion, you can focus your training on areas where improvements will yield the greatest point gains. A small improvement in one event might result in a significantly larger point increase than a similar improvement in another.

Performance Standards and Fitness Levels

The ACFT scoring system incorporates performance standards that reflect different fitness levels. These standards provide benchmarks for soldiers to strive for, indicating whether they are meeting, exceeding, or falling short of expectations.

These performance standards are often categorized into tiers or levels, such as "Gold," "Silver," and "Bronze," each corresponding to a specific range of points. Achieving higher performance standards not only boosts your overall score but also demonstrates a higher level of physical readiness.

Understanding these standards helps you gauge your progress and set challenging, yet attainable, goals.

It’s important to note that performance standards may vary based on age and gender, ensuring fairness and relevance across the force.

The Minimum Passing Score: Its Significance

The Minimum Passing Score (MPS) is a critical threshold in the ACFT. Achieving the MPS is a prerequisite for maintaining soldier readiness and meeting the basic physical requirements of military service.

Failing to meet the MPS can have significant implications, potentially affecting career progression and deployment opportunities.

The MPS is not simply an arbitrary number; it represents the minimum level of physical fitness deemed necessary for soldiers to perform their duties effectively and safely.

Aiming for the MPS should be the starting point for every soldier, but it should not be the ultimate goal. Striving to exceed the MPS demonstrates a commitment to excellence and enhances overall readiness, and maximizing potential. Exceeding the minimum should always be the objective.

Key Concepts for ACFT Success: Age, Readiness, and Adaptation

Beyond understanding the individual events and the scoring system, there are underlying concepts critical to ACFT success. Two paramount factors are the influence of age on performance expectations and the direct correlation between physical readiness and combat effectiveness. Furthermore, adapting training strategies to account for both is key.

Age-Based Scoring: Leveling the Playing Field

One of the unique aspects of the ACFT is its incorporation of age-based scoring. This adjustment acknowledges the natural decline in physical performance that occurs with age.

The Army recognizes that expecting a 20-year-old and a 40-year-old to perform at the same level is unrealistic and unfair. Age-based scoring helps to level the playing field.

The scoring standards are adjusted based on age groups, allowing older soldiers to remain competitive and maintain their readiness without being unfairly disadvantaged.

Understanding Your Age Category

It’s crucial to know which age category you fall into. This will allow you to accurately interpret the scoring tables and understand the specific performance standards you need to meet or exceed.

Familiarize yourself with the age brackets and the corresponding adjustments to the scoring system.

Strategizing Your Training

Age-based scoring should influence your training strategy. While younger soldiers might focus on maximizing raw scores, older soldiers might prioritize maintaining strength and preventing injuries.

Understanding the scoring adjustments enables you to focus your efforts where they will yield the greatest returns.

Physical Readiness: The Core of Combat Effectiveness

The ACFT is more than just a fitness test; it’s a measure of physical readiness. Physical readiness is directly linked to a soldier’s ability to perform effectively in combat.

The events of the ACFT are designed to simulate the physical demands of modern warfare.

A soldier who excels in the ACFT is better prepared to handle the physical challenges of combat, from carrying heavy loads to sprinting across uneven terrain.

Beyond the Score: Functional Fitness

While achieving a high score on the ACFT is important, it’s equally important to develop functional fitness. This means building strength, endurance, and mobility that translate into real-world performance.

Focus on exercises and training methods that improve your ability to perform essential tasks, such as lifting, carrying, and moving quickly.

Injury Prevention: A Key Component

Physical readiness also includes injury prevention. A soldier who is sidelined by an injury is not combat-ready.

Incorporate warm-up routines, stretching exercises, and proper form into your training regimen to minimize the risk of injury. Listen to your body and don’t push yourself beyond your limits.

Training Adaptation: The Key to Sustained Success

No single training program is universally effective. The key to sustained ACFT success lies in adaptation.

This involves adjusting your training based on your individual needs, progress, and goals.

Consider factors such as your age, fitness level, and any pre-existing injuries when designing your training plan.

Progressive Overload

One of the most effective ways to adapt your training is through progressive overload. This involves gradually increasing the intensity, duration, or frequency of your workouts over time.

This challenges your body to adapt and become stronger, faster, and more resilient.

Rest and Recovery

Adaptation also involves prioritizing rest and recovery. Your body needs time to repair and rebuild muscle tissue after intense workouts.

Make sure to get enough sleep, eat a healthy diet, and incorporate rest days into your training schedule.

By understanding the principles of age-based scoring, recognizing the importance of physical readiness, and adapting your training accordingly, you can significantly improve your performance on the ACFT and enhance your overall combat effectiveness.

The Team Behind the Test: Key Personnel and Their Roles in ACFT Implementation

The successful implementation of the ACFT hinges on the collaborative efforts of various key personnel. From the highest levels of Army leadership to the individual soldier, each plays a vital role in ensuring the test’s integrity, fairness, and effectiveness in gauging combat readiness. Let’s delve into the responsibilities of these key players:

Sergeants Major of the Army (SMA): Shaping Policy and Guidance

The Sergeants Major of the Army (SMA) hold a significant position of influence. Their guidance and policy decisions directly impact ACFT implementation at all levels.

The SMA serves as the voice of the enlisted soldiers. They provide critical feedback and insights to senior leadership, shaping policies that affect training, testing procedures, and overall soldier well-being.

SMA guidance ensures the ACFT remains a relevant and effective tool for assessing and improving soldier readiness across the force.

Subject Matter Experts (SMEs): Crafting Effective Training

Subject Matter Experts (SMEs) in Army Physical Fitness, including exercise physiologists and certified trainers, provide scientific guidance and practical expertise.

Their role is crucial in developing effective training programs that prepare soldiers for the ACFT while minimizing the risk of injury.

SMEs conduct research, analyze data, and translate complex scientific principles into accessible training methodologies. They design comprehensive fitness plans that target the specific physical demands of each ACFT event.

SMEs ensure soldiers have the knowledge and tools necessary to optimize their performance safely and effectively.

Cadre and Trainers: Guardians of Standards and Fairness

Cadre and trainers are on the front lines of ACFT implementation. They are directly responsible for administering the test. Providing guidance to soldiers, and ensuring fairness and adherence to standards.

They must be thoroughly trained and knowledgeable in all aspects of the ACFT. This includes proper testing procedures, safety protocols, and scoring guidelines.

Their objectivity and professionalism are paramount. They serve as impartial evaluators, ensuring that every soldier is assessed fairly and consistently.

Moreover, cadre and trainers play a critical role in mentoring and motivating soldiers. They offer constructive feedback and guidance, helping soldiers to improve their performance and build confidence.

Soldiers (Enlisted and Officers): Taking Ownership of Readiness

Ultimately, the success of the ACFT depends on the individual soldier. Both enlisted personnel and officers must embrace personal responsibility for their physical readiness. They are required to engage in dedicated training, and setting realistic goals.

This involves understanding the ACFT events, developing a personalized training plan, and consistently working to improve their strength, endurance, and mobility.

It’s crucial for soldiers to seek guidance from their trainers and SMEs, and to utilize available resources to optimize their preparation. They must also prioritize injury prevention.

By taking ownership of their physical fitness, soldiers not only improve their ACFT performance but also enhance their overall combat effectiveness and contribute to the readiness of their units. The ACFT score becomes a snapshot of individual dedication to readiness.

Essential ACFT Resources and Tools: Familiarizing Yourself with the Essentials

Effective ACFT preparation extends beyond physical training. It requires a thorough understanding of the resources and tools available to soldiers. These resources, when used correctly, can significantly enhance training effectiveness and ensure accurate performance measurement.

Familiarizing yourself with the equipment, scorecards, and official publications is not just about compliance; it’s about empowering yourself with the knowledge needed to succeed.

Mastering the ACFT with the Right Equipment

The ACFT requires specific equipment for each event. Understanding these tools is crucial for effective training. This includes the deadlift bar, bumper plates, and collars for the MDL.

For the SPT, soldiers need to be familiar with the medicine ball and throwing area. Understanding the dimensions and weight of these items is key to proper technique.

The SDC requires knowledge of the kettlebells, sled, and sprint lanes. Knowing the weight of the kettlebells and practicing efficient transitions is essential for maximizing performance.

Take the time to handle each piece of equipment, practice with it, and understand its role in each event.

Decoding DA Form 705: Your Official ACFT Score Card

DA Form 705 is the official ACFT score card. It’s essential to understand how to read and interpret this document. This form records your performance in each event and calculates your overall score.

Understanding the different sections of the form, including raw scores, scaled scores, and total points, is critical for tracking progress. Familiarize yourself with the scoring tables and how they translate raw performance into points.

Knowing how to read DA Form 705 allows you to identify your strengths and weaknesses. This enables you to tailor your training to address specific areas for improvement.

Precision Timing: Stopwatches and Timers

Several ACFT events are time-based. Accurate timing is crucial for maximizing your score. Stopwatches and timers are indispensable tools for training and practice.

Use these devices to measure your performance in the SDC and two-mile run. Practice pacing strategies and monitor your progress over time.

Familiarize yourself with different types of timers. Consider using interval timers to simulate the rest periods between events.

Accurate Measurement: Distance Measuring Devices

Accurate distance measurement is critical for events like the SPT and two-mile run. Use measuring tapes or laser distance measurers to ensure you are practicing under realistic conditions.

For the SPT, ensure the throwing area is properly marked. Practice throwing from the designated line and accurately measure the distance of each throw.

For the two-mile run, measure the course accurately. Use a GPS-enabled device or measuring wheel to ensure the distance is precise.

Leveraging Army Publications: Standards and Procedures

Army publications are the authoritative source for ACFT standards and procedures. Familiarize yourself with documents like FM 7-22, which provides detailed guidance on physical readiness training.

These publications outline the proper techniques for each event, as well as safety guidelines and scoring criteria. Staying informed about the latest updates and revisions to these publications is essential for maintaining compliance and maximizing performance.

Use these resources to clarify any questions you may have about the ACFT. Consider printing out relevant sections to use as a reference during training.

The U.S. Army’s Commitment to Fitness: Ensuring Soldier Readiness

The U.S. Army’s unwavering commitment to physical fitness is not merely a matter of tradition; it is a cornerstone of operational effectiveness. The ACFT, in this context, is more than just a test; it is a barometer of readiness, a diagnostic tool that reflects the overall health and capabilities of the fighting force.

This commitment extends beyond individual soldier performance, encompassing a holistic approach to fitness that permeates every level of the Army.

A Culture of Fitness from Top to Bottom

The Army fosters a culture of fitness through comprehensive training programs, readily accessible resources, and a leadership philosophy that prioritizes physical and mental well-being. Senior leaders consistently emphasize the importance of maintaining peak physical condition, not just for individual success, but for mission accomplishment and the safety of fellow soldiers.

This top-down approach ensures that fitness is not viewed as an optional extra, but as an integral part of a soldier’s professional responsibility.

ACFT as a Readiness Indicator

The ACFT serves as a crucial metric in assessing the Army’s overall readiness. The data collected from ACFT scores provides valuable insights into the physical capabilities of the force, enabling leaders to identify strengths, address weaknesses, and allocate resources effectively.

Analyzing ACFT performance trends helps the Army to refine training programs, optimize equipment design, and develop strategies to enhance soldier resilience in demanding operational environments.

Beyond Physical Strength: Holistic Soldier Fitness

While the ACFT primarily assesses physical fitness, the Army recognizes that true readiness encompasses more than just strength and endurance. Mental toughness, resilience, and the ability to perform under stress are equally critical attributes for soldiers.

The Army’s holistic approach to fitness acknowledges the interconnectedness of physical, mental, and emotional well-being, promoting comprehensive programs that support all aspects of soldier development.

Investing in Soldier Well-being

The U.S. Army’s commitment to fitness extends to providing soldiers with the resources and support they need to succeed. This includes access to state-of-the-art fitness facilities, expert trainers, and comprehensive medical care.

The Army also invests in programs that promote healthy lifestyle choices, such as nutrition counseling and stress management techniques. By prioritizing the well-being of its soldiers, the Army ensures that they are physically and mentally prepared to meet the challenges of modern warfare.

Continuing Evolution and Refinement

The ACFT itself is a testament to the Army’s ongoing commitment to improving soldier readiness. The test has been carefully designed and rigorously validated to ensure that it accurately reflects the physical demands of combat. The Army continuously evaluates and refines the ACFT, incorporating feedback from soldiers and experts to ensure its relevance and effectiveness.

This commitment to continuous improvement underscores the Army’s dedication to providing its soldiers with the best possible training and support.

Alright, there you have it – a breakdown of what a good ACFT score looks like and the Army standards you’ll be measured against. Remember, these numbers are just benchmarks. What is a good ACFT score, truly? It’s your best score, the one that shows your dedication and improvement over time. Keep training smart, pushing your limits, and you’ll be crushing those goals in no time!