The Army Combat Fitness Test—or ACFT if you’re actually in the dirt—is arguably the most debated piece of bureaucracy in modern military history. It’s been a wild ride. For years, Soldiers complained the old APFT (Army Physical Fitness Test) was a joke because doing sit-ups and push-ups in a gym didn’t exactly prepare you for dragging a 200-pound battle buddy out of a burning Humvee. So, the Army spent millions. They researched. They bought thousands of pounds of hex bars and sleds. Then, they almost scrapped the whole thing because of data discrepancies and legislative pushback. Honestly, it’s been a mess. But as we sit here in 2026, the dust has finally settled, and the Army new fitness test is no longer "new"—it’s the standard. If you aren't training specifically for the mechanical demands of these six events, you're going to have a rough time at your next unit.
Why the APFT Had to Die (and Why the ACFT Almost Followed)
Let's look at the old days. The APFT was simple: push-ups, sit-ups, and a two-mile run. It was easy to grade but basically useless for predicting combat performance. A skinny marathon runner could max it out but couldn't lift a crate of ammo. The Army wanted "functional fitness." They looked at CrossFit and tactical strength and conditioning. They realized that combat is explosive. It’s heavy. It’s grueling.
However, the transition was anything but smooth. Congress got involved. There were massive concerns about how the test affected recruiting and retention, particularly for women and older Soldiers in support roles. The "leg tuck" became the most hated exercise in America for a hot minute before being replaced by the plank. Now, in 2026, the scoring is tiered by age and gender, which was a huge pivot from the original "gender-neutral" plan. This move was controversial, but it was essentially a survival tactic for the test itself to remain legal and functional within the force structure.
Breaking Down the Six Events
It’s not just about being strong. It’s about not gassing out.
The 3-Rep Maximum Deadlift (MDL) is where most people start. You’re using a hex bar, which is way more forgiving on your lower back than a straight bar. You get two attempts to find your max weight. If you’ve never deadlifted before, don't just "wing it" on test day. Form is everything. If your knees cave or your back rounds, the grader will kill the rep.
Next up is the Standing Power Throw (SPT). You take a 10-pound medicball and hurl it backward over your head. It looks goofy. It feels goofy. But it measures explosive power. If you can't generate force from your hips, that ball is going nowhere. Most Soldiers struggle here because they try to use their arms too much. It’s all in the glutes.
Then comes the Hand-Release Push-Up (HRP). Forget the old "chest to the floor" style. You have to go all the way down, lift your hands off the ground, and then drive back up. It’s an absolute tricep killer. It stops people from doing those "half-reps" everyone used to cheat with on the old test.
🔗 Read more: How to Eat Chia Seeds Water: What Most People Get Wrong
The Real Heartbreaker: The Sprint-Drag-Carry
If there is one event that defines the Army new fitness test, it’s the Sprint-Drag-Carry (SDC).
You sprint 25 meters down and back. Then you drag a 90-pound sled. Then you lateral shuffle. Then you carry two 40-pound kettlebells. Then you sprint again. It’s four minutes of pure, unadulterated anaerobic hell. This is the event that separates the "gym bros" from the actual athletes. You’ll see guys with massive bench presses fall apart on the sled drag because their grip strength fails or their lungs catch fire.
The Core and the Cardio
The Plank (PLK) replaced the leg tuck because, frankly, the leg tuck was a disaster for career progression metrics. The plank is boring, but it’s fair. You stay in a solid bridge position for as long as you can. It’s a pure test of mental grit and abdominal stability.
Finally, the Two-Mile Run (2MR). After five heavy, explosive events, your legs will feel like lead. Running a 14-minute two-mile after the SDC is a completely different beast than running it fresh. This is where the endurance component of the Army new fitness test really bites back. You have to train under fatigue. If you only practice your running on "fresh leg" days, you’re in for a rude awakening during the actual evaluation.
The Science of the Scoring Tiers
The Army didn't just pull these numbers out of a hat. They used data from the Center for Initial Military Training (CIMT). They found that while combat doesn't care how old you are, the physiological reality of the human body does. The current 2026 scoring scales reflect a balance between "combat readiness" and "career longevity."
Some purists argue that the tiered scoring diluted the test's original purpose. They say a 100-pound crate weighs 100 pounds regardless of who is lifting it. That’s true. But the Army is also a massive organization that needs to retain HR specialists, doctors, and cyber experts who might not need to kick down doors every day. The compromise was necessary. It’s not perfect, but it’s better than the sit-ups of 1985.
💡 You might also like: Why the 45 degree angle bench is the missing link for your upper chest
Training for Success: Not Your Grandpa’s PT
You cannot pass this test by just running. You need a program.
- Strength Phase: Focus on the "Big Three" but emphasize the trap bar deadlift. Work on your grip. If you can't hold 40-pound kettlebells for two minutes, you'll fail the SDC.
- Power Phase: Kettlebell swings and medicine ball slams. You need to teach your nervous system to explode.
- Conditioning Phase: Interval training. Don't just jog. Do 400-meter repeats. Do hill sprints. Simulate the "stop and go" nature of the SDC.
Recovery is the piece everyone forgets. In the old Army, "rubbing dirt on it" was the cure-all. In 2026, the Army is actually pushing "Holistic Health and Fitness" (H2F). This means they want you sleeping 7-9 hours and eating actual protein instead of just Monsters and Tornados from the shoppette. The ACFT is a high-impact test. If you don't recover, you'll end up with a profile before you even hit your five-year mark.
Common Pitfalls and How to Avoid Them
The most common fail isn't the deadlift. It’s the "minor" stuff.
People get disqualified on the Standing Power Throw because they step over the line. They get dinged on the Hand-Release Push-Up because they don't fully extend their arms. They fail the SDC because they didn't practice the transitions. It’s a technical test as much as a physical one. You need to treat it like a sport. Learn the rules. Record yourself.
Another huge mistake? Ignoring the "rest" periods. You get a specific amount of time between events. Use it. Don't sit down; your muscles will tighten up. Walk around. Shake out your legs. Breathe.
Actionable Steps for Your Next ACFT
If you have a test coming up in the next 90 days, here is your roadmap.
📖 Related: The Truth Behind RFK Autism Destroys Families Claims and the Science of Neurodiversity
First, get a baseline. Do a diagnostic test now. Don't guess where you are. Know your numbers.
Second, fix your deadlift form. Most injuries on the Army new fitness test happen during the MDL because people try to ego-lift with their lower back. Keep your chest up and drive through your heels.
Third, incorporate "Event 7"—the mental game. The ACFT is exhausting. By the time you get to the run, your brain will tell you to quit. It’s supposed to feel that way. Training in a state of fatigue is the only way to get past that mental block.
Finally, audit your gear. Make sure your boots are broken in but not falling apart. Wear socks that won't give you blisters during the SDC lateral shuffles. It sounds small, but in a test of inches, the small stuff counts.
The Army has spent over a decade trying to get this right. We’ve seen transitions from the APFT to the ACRT (remember that?) and finally to the ACFT 2.0 and 3.0. What we have now in 2026 is the most comprehensive look at a Soldier's physical capability we've ever had. It’s tough, it’s expensive, and it’s loud. But it’s the standard. Embrace the heavy lifting, get your cardio in check, and stop complaining about the leg tucks—they aren't coming back.