The exercises are tough, but they’re a solid benchmark for overall strength and speed.
Starting June 1, the U.S. Army will roll out new fitness standards for soldiers in combat roles. While many of the changes are subtle, the most striking update is that minimum performance benchmarks will now be the same for men and women.
Even if you’re not planning to enlist, the test offers a well-rounded assessment of physical fitness. It challenges strength, speed, endurance, and core stability — a balance that fitness experts say makes it a strong general workout program.
“There’s a lot of people that do it just for general fitness,” said Josh Bryant, a private consultant who designed a course for training soldiers, police officers, and firefighters. “Whoever designed it did a good job.”
What Is the Army Fitness Test?
The Army’s physical assessment has existed in various forms for over a century. The latest version includes five events:
- Deadlifts
- Hand-release push-ups
- Planks
- A two-mile run
- Sprint-drag-carry (a shuttle run involving sleds and kettlebells)
Together, they test a wide range of fitness skills — and they’re practical for both military readiness and civilian training.
Below are the minimum passing standards for 30-year-old combat soldiers, along with average scores from the current test, according to Military.com. Soldiers must meet the minimum in every category and exceed it in at least one to pass. They also perform the exercises consecutively, with minimal rest between them.
1. Deadlifts
How to do it: Perform three repetitions with a hexagonal (trap) bar.
Why it matters: Deadlifts target quads, hamstrings, and lower back. The hex bar makes the move safer and more beginner-friendly.
“It’s almost a hybrid between the squat and the deadlift,” Bryant said. “If you had to pick one exercise, we can make a damn good case this would be it.”
- Minimum: 150 lbs
- Average: Men, 275 lbs; Women, 160 lbs
How to improve: Start with lighter weight, focus on good form, and gradually increase resistance (progressive overload). For power, try quicker reps with slightly less weight.
2. Hand-Release Push-Ups
How to do it: From a prone position, complete as many push-ups as possible in two minutes. At the bottom of each rep, briefly lift your hands off the ground before pressing back up.
Why it matters: A time-tested move for chest, shoulders, arms, and endurance. It’s the only event that’s been part of the test since 1944.
- Minimum: 14 push-ups
- Average: Men, 41; Women, 23
How to improve:
- Beginners: Start on your knees or against a wall.
- Alternative approach: Meg Tucker, founder of the Valkyrie Project, suggests starting with light dumbbell bench presses to build triceps and shoulder strength before transitioning to push-ups.
3. Sprint-Drag-Carry
How to do it: A shuttle-style circuit between two 25-meter lines.
- Sprint down and back.
- Drag a 90-pound sled backward both ways.
- Side-shuffle down and back.
- Carry two 40-pound kettlebells both ways.
- Sprint again.
Why it matters: Tests speed, lower-body power, and full-body conditioning — especially during the sled pull.
- Minimum: 2 minutes, 32 seconds
- Average: Men, 1:50; Women, 2:27
How to improve: Practice slowly with lighter sleds to build familiarity. Maintain control and gradually increase speed and resistance.
4. Planks
How to do it: Hold a forearm plank for as long as possible.
Why it matters: A safer, more comprehensive core test than the old-school sit-up.
- Minimum: 1 minute, 20 seconds
- Average: Men, 2:31; Women, 2:12
How to improve:
- Mix in side planks and sit-ups 3x/week.
- Use a weighted vest or backpack for more intensity.
- Try five maximum-effort planks, resting one minute between attempts.
5. Two-Mile Run
How to do it: Run two miles on a flat surface. Use appropriate shoes and pacing.
Why it matters: Still one of the best ways to gauge cardiovascular fitness and stamina.
- Minimum: 19 minutes, 45 seconds
- Average: Men, 17:31; Women, 20:25
How to improve:
- Practice shorter, faster intervals to increase speed.
- Do a longer, slower run once a week to build endurance.
Final Thoughts
Even if you’re not headed to boot camp, the Army Combat Fitness Test is a solid challenge that hits every major aspect of fitness — strength, stamina, speed, and core. If you want a measurable way to track your progress, try incorporating the test into your training plan.
Would you like this turned into a printable version or training plan?
