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What are the physical fitness requirements for basic traning?

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John’s Answer

As of October 2020 Liah, all soldiers will be required to pass the new Army Combat Fitness Test (ACFT), which will replace the Army Physical Fitness Test. You will be expected to meet ACFT requirements regardless of age or gender, as part of your military training. The minimum requirements will instead vary by job or unit.

The test has 6-events that assess your ability to perform physical tasks you may encounter in combat conditions:

1) STRENGTH DEADLIFT – You must perform a three-repetition deadlift, with the weight increased with each repetition. The weight range of the deadlift is 120 to 420 pounds. The deadlifts replicate picking up ammunition boxes, a wounded soldier, supplies or heavy equipment.

2) STANDING POWER THROW – You will need to toss a 10-pound ball backward as far as possible to test the muscular explosive power that may be needed to lift yourself or a fellow soldier over an obstacle or to move rapidly across uneven terrain.

3) HAND RELESS PUSH-UPS – You will have two minutes to do as many hand-release pushups as possible. Depending on your job, there may be a minimum number you are required to complete. These are similar to traditional pushups, but at the down position you lift your hands and arms from the ground and then reset to do another pushup.

4) SPRINT/DRAG/CARRY – You must run five times up and down a 25-meter lane, sprinting, dragging a sled weighing 90 pounds, and then carrying two 40-pound kettlebell weights. This can simulate pulling a soldier out of harm’s way, moving quickly to take cover, or carrying ammunition to a fighting position or vehicle.

5) LEG TUCKS – Similar to a pull-up, you must lift your legs up and down to touch your knees/thighs to your elbows between one and five times. This exercise strengthens the core muscles.

6) 2-MILE RUN – This is a timed run to build endurance and cardiovascular strength.

Good Luck Liah

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Sierra’s Answer

Hi Liah! To answer your question I would check out this link https://www.military.com/military-fitness/army-fitness-requirements/army-basic-training-pft
It describes the physical events and also provides charts detailing requirements based on gender and age. Train early and be ready to meet and exceed these requirements when you arrive at boot camp. Best of luck!

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Pak’s Answer

To add to John's Answer, here is the link to the Army site that explains the Army Combat Fitness Test ACFT:


The Army Combat Fitness Test ACFT is a challenging fitness test compared to the old Army Physical Fitness Test APFT the Army used to use. The six-event test takes place on a field where the test-taker must complete the events in successive order. In between events, the test-taker has a minimum 2 minute rest period.

The passing score depends on the Military Occupational Specialties (MOS) that one possesses in the Army. The ACFT standards correspond to the physical demands required of the job. For instance, a Soldier who performs mainly administrative work with moderate MOS demands would need to pass the GOLD standard. In contrast, an infantryman or a Special Forces Soldier with heavy MOS demands would have to pass the BLACK standard. The GREY standard is in between, characterized by significant MOS demands.

Below is a link to the various MOS physical demands based on Army MOS.


Roughly speaking, passing the basic GOLD standard ACFT requires the following:

deadlift 140lbs for 3 repetitions

standing power throw a 10lb ball 4.5 meters

execute 10 hand-release push-ups

complete the sprint-drag-carry in 3 minutes

do 1 leg tuck (or temporarily substitute a 1 minute plank)

run 2 miles in less than 21:00

As one moves higher to the GREY and BLACK standards, the expectations (weight lifted, repetitions, shorter running time) increase due to MOS demands. Work out, and you can do it!