Women ACFT Score Chart

The Women’s Combat Fitness Test (ACFT) is a recent physical fitness assessment designed to replace the previous Army Physical Fitness Test (APFT). Unlike the APFT, which focused on push-ups, sit-ups, and a two-mile run, the ACFT is a more comprehensive test. It evaluates a soldier’s overall strength, endurance, and mobility through six events.

These events include:

  1. Deadlift: Measures lower body strength, testing the ability to lift heavy objects.
  2. Standing Power Throw: Assesses upper body power, evaluating the ability to throw objects with force.
  3. Hand-Release Push-Ups: Tests upper body endurance by assessing the ability to perform multiple push-ups with proper form.
  4. Sprint-Drag-Carry: Measures total body strength and endurance by simulating tasks like moving a casualty to safety.
  5. Leg Tuck: Assesses core strength, evaluating the ability to perform multiple leg tucks while hanging from a bar.
  6. Two-Mile Run: Measures cardiovascular endurance, testing the ability to run two miles within a set time.

Each event is scored on a scale of 0-100, with a minimum passing score of 60 points per event. The total score is the sum of all six event scores, ranging from 0-600 points. Notably, the ACFT is gender-neutral, setting the same standards for both men and women.

In conclusion, the ACFT is a comprehensive fitness assessment, and understanding its various events is essential for women to prepare adequately and achieve high scores.

ACFT Calculator

Gender Age

Maximum Deadlift (lbs.)

lbs. points

Standing Power Throw (m)

m points

Hand-Release Push-Ups (reps)

reps points

Sprint Drag Carry (m:s)

m s points

Plank (m:s)

m s points

2 Mile Run (m:s)

m s points

Differences Between Old and New Fitness Tests for Women

The old test had three components: push-ups, sit-ups, and a 1.5-mile run. The new test, however, comprises six components: deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and a two-mile run. The addition of the deadlift and standing power throw tests muscular strength and power, while the sprint-drag-carry and leg tuck assess muscular endurance.

A crucial difference lies in the scoring system. The old test had a fixed maximum score of 100 points, whereas the new test has a maximum score of 600 points, offering a more precise evaluation of fitness levels.

Overall, the new fitness test is more comprehensive, providing a better assessment of overall fitness, including muscular strength, power, endurance, and cardiovascular fitness.

Training Tips and Exercises to Improve ACFT Performance

For those aiming to enhance their ACFT scores, specific training tips and exercises can be beneficial. Here are some suggestions:

  1. Include Strength Training: Focus on building muscle strength with exercises like squats, deadlifts, bench press, and pull-ups.
  2. Practice the Events: Conduct mock tests, practicing each event to familiarize yourself with what to expect on test day.
  3. Concentrate on Weaknesses: Identify events where you struggle and prioritize them during training. For example, if leg tucks are challenging, practice them more often.
  4. Include Cardio: While strength is vital, cardiovascular endurance is also necessary. Integrate running, rowing, or cycling into your routine.
  5. Rest and Recover: Ensure adequate rest, sleep, and recovery between workouts to avoid injury and improve overall performance.

By incorporating these training tips and exercises consistently, individuals can enhance their ACFT scores and approach test day with confidence.

How to Interpret Your ACFT Score as a Woman

Interpreting your ACFT score as a woman requires referencing the specific score chart designed for women. Acknowledging inherent physical differences, the Army provides separate charts for men and women, considering factors like body composition and muscle mass.

It’s essential to focus on individual progress rather than comparing scores with male counterparts. The ACFT assesses overall fitness and readiness for military service. Consistent training and striving for improvement can help women achieve their fitness goals and excel in their military careers.

Addressing Gender Disparities in the ACFT

The ACFT has faced criticism for gender disparities, with women consistently scoring lower than men. To address this, the Army has implemented initiatives, including:

  1. Training and Education: Providing additional training and education to help women prepare, including tailored strength and conditioning programs.
  2. Equipment Modifications: Modifying equipment, such as using a two-handle leg tuck bar, accommodating women’s physical differences.
  3. Assessment and Feedback: Offering comprehensive assessments and feedback, including personalized coaching, to help women identify areas for improvement.
  4. Inclusion and Representation: Promoting a more inclusive culture, featuring female role models, and creating opportunities for women to showcase their skills.

While work remains, these initiatives represent a step forward in creating a more equitable and inclusive fitness test for all soldiers.

ACFT Calculator

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