Latest news with #ACFT
New York Post
23-05-2025
- Health
- New York Post
Can you pass the new Army fitness test?
'Army Strong' is more than just a tagline — for soldiers, it's a requirement for duty. The U.S. Army requires that all active-duty soldiers prove their physical prowess by passing a rigorous fitness test. There have been multiple versions of the test over the years, and the Army recently announced that a new version has been adopted. On June 1, 2025, the military branch will roll out its new Army Fitness Test (AFT) as a replacement for the current Army Combat Fitness Test (ACFT). The new test, based on '18 months of data analysis and feedback from thousands of test iterations,' will introduce updated scoring standards that emphasize 'readiness and combat effectiveness,' according to an Army press release. Soldiers will have until Jan. 1, 2026, to meet the new AFT requirements without facing 'adverse actions.' AFT scores are recorded during basic training for soldiers and initial training for officers, the Army states on its website. Active-duty soldiers are required to complete the test twice a year, while soldiers in the Army Reserve and Army National Guard must record scores once a year. 'The AFT is designed to improve soldier readiness and ensure physical standards [and] prepare soldiers for the demands of modern warfare,' said Sgt. Maj Christopher Mullinax, senior enlisted leader, deputy chief of staff for Operations, Army Headquarters, in the release. 6 On June 1, 2025, the military branch will roll out its new Army Fitness Test (AFT) as a replacement for the current Army Combat Fitness Test (ACFT). WavebreakmediaMicro – 'It emphasizes holistic fitness over event-specific training and is grounded in performance.' Scoring requirements are more demanding for the new test, with soldiers in combat roles held to the highest standards. 'Combat standards are sex-neutral for the 21 direct combat roles, a change designed to ensure fairness and operational readiness,' the release states. 5 components of the test The AFT consists of the following five events, as described on the Army's website. 6 Active-duty soldiers are required to complete the test twice a year, while soldiers in the Army Reserve and Army National Guard must record scores once a year. WavebreakMediaMicro – 1. Three-repetition maximum deadlift In this challenge, the soldier must lift the maximum weight possible three times using a 60-pound hex bar and plates. This move assesses muscular strength, balance, and flexibility. 'Deadlifts require a person to recruit glute and hamstring strength in order to lift a barbell off the ground to waist height,' said Miles Hill, a certified personal trainer and boxing instructor at Rumble in New York City. 'It is the most effective technique for picking heavy weights off the ground.' The deadlift can also be dangerous for civilians if they use improper form, warned Dr. Hooman Melamed, an orthopedic spine surgeon and sports medicine expert from Beverly Hills. 'If your posture or form is off, the risk to your lower back and hips is high — it could be a career-ending injury for some,' he told Fox News Digital. 2. Hand-release push-up The soldier must complete as many hand-release push-ups as possible in two minutes, using proper technique. 'Hand release push-ups require a person to drop all the way to the ground, lift their hands in the air for a second, and then push themselves back up to high plank,' said Hill, who is also a second-degree black belt in Taekwondo. Melamed noted that while hand-release push-ups are great for building upper body strength, if the person is not already strong, the sudden force can damage the shoulders. The hand-release push-up tests muscular endurance and flexibility. 3. Sprint-drag-carry With the sprint-drag-carry (SDC), the soldier is tasked with completing five 50-meter shuttles (sprint, drag, lateral, carry, sprint) as quickly as possible, using two 40-pound kettlebells and a 90-pound sled. 6 The new test will introduce updated scoring standards that emphasize 'readiness and combat effectiveness,' according to an Army press release. WavebreakMediaMicro – 'The sprint-drag-carry is probably the toughest sequence here, since it requires explosive strength, muscular endurance, and cardiovascular endurance,' Hill said. Melamed calls the SDC a 'brutal test of speed and explosive power.' 'If you're not conditioned, tearing a hamstring or pulling something mid-run can happen,' he said. 4. Plank The soldier must maintain a proper plank position for as long as possible, testing muscular endurance and balance. 6 Soldiers will have until Jan. 1, 2026, to meet the new AFT requirements without facing 'adverse actions.' LIGHTFIELD STUDIOS – 'A plank is an ultimate test of core strength and endurance, as it requires a person to hold their body weight for as long as they can,' said Hill. 'It can be challenging, but it is the time requirement that determines the challenge.' Melamed noted that while this move looks simple, holding a proper plank for time is extremely challenging. 'It exposes weaknesses in the back, core, and shoulder girdle.' 5. Two-mile run The soldier must complete a timed two-mile run on a flat outdoor course in a test of aerobic endurance. 'Two-mile runs are relatively easy for any able-bodied human; however, the time constraints are what make it challenging,' Hill said. The standing power throw event, which was part of the previous version of the test, is no longer included as a requirement. 'We eliminated the standing power throw because it wasn't effectively promoting fitness and readiness as well as we would like,' Mullinax said. 'Furthermore, it presented an elevated risk of overuse injury and encouraged soldiers to focus on technique rather than demonstrating true power.' How tough is it? The toughness of a workout or fitness test is relative to the overall fitness of an individual, according to Dr. Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care in Deerfield Beach, Florida. 'Generally speaking, the AFT is challenging, but not impossible for the average person with a basic fitness foundation,' Perry, who is unaffiliated with the Army, told Fox News Digital. 'It's designed to test full-body strength, muscular endurance, speed, agility, and cardiovascular stamina — all elements essential for combat readiness, but also relevant to functional fitness for civilians.' Compared to a typical gym workout, the AFT is more demanding because it combines different physical domains into one test, he said. 'Compared to elite athletic training, it's moderate—but not easy,' Perry added. For civilians who regularly strength train, run, or do functional workouts (like CrossFit or HIIT), this test is well within reach, he said. 6 AFT scores are recorded during basic training for soldiers and initial training for officers, the Army states on its website. DZiegler – For a civilian who exercises three to four times a week, the AFT is 'realistically achievable' with focused training over an eight- to 12-week period. 'About 30 to 50% of healthy, recreationally active adults could likely pass it with little to moderate training,' he predicted. 'Sedentary adults or those with chronic conditions would have a harder time and would likely need a focused eight-to-12-week (or possibly longer) conditioning plan to pass.' Melamed wasn't quite as optimistic, estimating that less than 5% of civilians could pass the AFT. 'These aren't weekend-warrior workouts — this is military-level conditioning,' he told Fox News Digital. 'You have to work your way up to this level of intensity training.' 6 For a civilian who exercises three to four times a week, the AFT is 'realistically achievable' with focused training over an eight- to 12-week period, according to reports. vectorfusionart – The expert also noted that there is a mental component to the test, but said mindset alone isn't enough. 'If you try this unprepared, you could get seriously hurt,' he cautioned. 'It's doable — but only with smart, progressive training. You have to work up to it gradually.' 'And this test is as much about strategy and recovery as it is about raw strength.'
Yahoo
23-05-2025
- Health
- Yahoo
Army unveils new fitness test with tougher standards — could you pass it?
"Army Strong" is more than just a tagline — for soldiers, it's a requirement for duty. The U.S. Army requires that all active-duty soldiers prove their physical prowess by passing a rigorous fitness test. There have been multiple versions of the test over the years — and the Army recently announced that a new version has been adopted. On June 1, 2025, the military branch will roll out its new Army Fitness Test (AFT) as a replacement for the current Army Combat Fitness Test (ACFT). Walking Certain Number Of Steps Daily Reduces Cancer Risk, Oxford Study Finds The new test — based on "18 months of data analysis and feedback from thousands of test iterations" — will introduce updated scoring standards that emphasize "readiness and combat effectiveness," according to an Army press release. Soldiers will have until Jan. 1, 2026, to meet the new AFT requirements without facing "adverse actions." Read On The Fox News App AFT scores are recorded during basic training for soldiers and initial training for officers, the Army states on its website. Active-duty soldiers are required to complete the test twice a year, while soldiers in the Army Reserve and Army National Guard must record scores once a year. Exercise Can Prevent Cognitive Decline Even When Energy Lags, Researchers Discover "The AFT is designed to improve soldier readiness and ensure physical standards [and] prepare soldiers for the demands of modern warfare," said Sgt. Maj. Christopher Mullinax, senior enlisted leader, deputy chief of staff for Operations, Army Headquarters, in the release. "It emphasizes holistic fitness over event-specific training and is grounded in performance." Scoring requirements are more demanding for the new test, with soldiers in combat roles held to the highest standards. "Combat standards are sex-neutral for the 21 direct combat roles, a change designed to ensure fairness and operational readiness," the release states. The AFT consists of the following five events, as described on the Army's website. In this challenge, the soldier must lift the maximum weight possible three times using a 60-pound hex bar and plates. This move assesses muscular strength, balance and flexibility. "Deadlifts require a person to recruit glute and hamstring strength in order to lift a barbell off the ground to waist height," said Miles Hill, a certified personal trainer and boxing instructor at Rumble in New York City. "It is the most effective technique for picking heavy weights off the ground." The deadlift can also be dangerous for civilians if they use improper form, warned Dr. Hooman Melamed, an orthopedic spine surgeon and sport medicine expert from Beverly Hills. "If your posture or form is off, the risk to your lower back and hips is high — it could be a career-ending injury for some," he told Fox News Digital. The soldier must complete as many hand-release push-ups as possible in two minutes, using proper technique. "Hand release push-ups require a person to drop all the way to the ground, lift their hands in the air for a second, and then push themselves back up to high plank," said Hill, who is also a second-degree black belt in Taekwondo. Nypd Detective Shares Grueling Workouts To Motivate Cops To Get In Shape Melamed noted that while hand-release push-ups are great for building upper body strength, if the person is not already strong, the sudden force can damage the shoulders. The hand-release push-up tests muscular endurance and flexibility. With the sprint-drag-carry (SDC), the soldier is tasked with completing five 50-meter shuttles (sprint, drag, lateral, carry, sprint) as quickly as possible, using two 40-pound kettlebells and a 90-pound sled. "The sprint-drag-carry is probably the toughest sequence here, since it requires explosive strength, muscular endurance and cardiovascular endurance," Hill said. Melamed calls the SDC a "brutal test of speed and explosive power." "If you're not conditioned, tearing a hamstring or pulling something mid-run can happen," he said. The soldier must maintain a proper plank position for as long as possible, testing muscular endurance and balance. "A plank is an ultimate test of core strength and endurance, as it requires a person to hold their body weight for as long as they can," said Hill. "It can be challenging, but it is the time requirement that determines the challenge." Crunches By Age: Here's How Many You Should Be Able To Do Melamed noted that while this move looks simple, holding a proper plank for time is extremely challenging. "It exposes weaknesses in the back, core and shoulder girdle." The soldier must complete a timed two-mile run on a flat outdoor course in a test of aerobic endurance. "Two-mile runs are relatively easy for any able-bodied human — however, the time constraints are what make it challenging," Hill said. The standing power throw event, which was part of the previous version of the test, is no longer included as a requirement. "We eliminated the standing power throw because it wasn't effectively promoting fitness and readiness as well as we would like," Mullinax said. "Furthermore, it presented an elevated risk of overuse injury and encouraged soldiers to focus on technique rather than demonstrating true power." The toughness of a workout or fitness test is relative to the overall fitness of an individual, according to Dr. Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care in Deerfield Beach, Florida. Stay Fit In Your 40S And Beyond With These Smart Workout Tips "Generally speaking, the AFT is challenging, but not impossible for the average person with a basic fitness foundation," Perry, who is unaffiliated with the Army, told Fox News Digital. "It's designed to test full-body strength, muscular endurance, speed, agility and cardiovascular stamina — all elements essential for combat readiness, but also relevant to functional fitness for civilians." Click Here To Sign Up For Our Health Newsletter Compared to a typical gym workout, the AFT is more demanding because it combines different physical domains into one test, he said. "Compared to elite athletic training, it's moderate — but not easy," Perry added. For civilians who regularly strength train, run or do functional workouts (like CrossFit or HIIT), this test is well within reach, he said. For a civilian who exercises three to four times a week, the AFT is "realistically achievable" with focused training over an eight- to 12-week period. "About 30 to 50% of healthy, recreationally active adults could likely pass it with little to moderate training," he predicted. "Sedentary adults or those with chronic conditions would have a harder time and would likely need a focused eight- to 12-week (or possibly longer) conditioning plan to pass." Melamed wasn't quite as optimistic, estimating that less than 5% of civilians could pass the AFT. "These aren't weekend-warrior workouts — this is military-level conditioning," he told Fox News Digital. "You have to work your way up to this level of intensity training." The expert also noted that there is a mental component to the test, but said mindset alone isn't enough. For more Health articles, visit "If you try this unprepared, you could get seriously hurt," he cautioned. "It's doable — but only with smart, progressive training. You have to work up to it gradually." "And this test is as much about strategy and recovery as it is about raw strength."Original article source: Army unveils new fitness test with tougher standards — could you pass it?
Yahoo
01-05-2025
- Health
- Yahoo
Ditching the standing power throw strengthens the Army fitness test
The recent removal of the standing power throw from the Army Combat Fitness Test (ACFT) has prompted some to cry foul, as argued in an op-ed published last week in Military Times, claiming the move undermines a 'holistic' approach to soldier fitness. However, a closer look reveals that far from weakening the test, this decision reflects a more evidence-based, practical and strategically sound direction — one already embraced by elite military units and backed by sports science literature. While visually dramatic, the medicine ball throw demands a particular motor pattern — hurling a 10-pound object overhead and backward — that rewards practicing the specific skill more than developing fitness. Proponents argue it measures 'explosive power,' but they neglect to address a fundamental truth. There are better tools for this purpose, with greater field utility and scientific support. Defending the standing power throw: A pillar of the Army fitness test While defenders of the SPT cite research from 2001 that suggested that the SPT was a valid and reliable assessment of total body explosive power, subsequent analysis in 2005 observed that combining men and women into a single sample had inflated the correlation. This follow-up research came to the opposite conclusion, stating that throw 'may have limited potential as a predictor of total body explosive power.' More recent research among firefighters further challenged the validity of the SPT, concluding 'practitioners should exhibit caution' in using it as an assessment. A consistent finding in these studies is a strong learning effect, suggesting the uniqueness of the movement tests skill more than underlying fitness. The other studies cited to defend the throw assessed a supine push press and a kneeling chest pass and are therefore irrelevant. The standing broad jump has long been used across athletic and military domains as a validated indicator of lower-body power. It captures the same desired quality — explosive force production — with fewer logistical complications. It requires no special equipment, takes less time to administer and carries greater face validity about tasks such as sprinting, vaulting and jumping — critical movements on the battlefield. This is precisely why the 75th Ranger Regiment, whose RAW assessments helped shape the original ACFT, removed the medicine ball throw years ago in favor of the broad jump. When one of the most elite and operationally focused units in the military chooses to streamline its assessments in this way, the larger force would do well to take notice. Criticism of the recent change to the ACFT also comes from the leadership that oversaw the development and rollout of the Occupational Physical Assessment Test (OPAT). Despite initial claims that the OPAT significantly reduced injuries and saved the Army millions, a 2021 Army Audit Agency report contradicted these assertions, revealing increased injury rates and insufficient tracking of injury data during OPAT's implementation. Although public statements by Center for Initial Military Training (CIMT) officials touted substantial benefits, the audit found no reliable data to support those claims. Notably, CIMT later endorsed a recommendation to begin tracking such data. These discrepancies underscore the risks of relying on internal success narratives that lack validated, transparent evidence. Critics of the standing power throw's removal frequently cite concerns over losing a 'comprehensive' evaluation. Yet, they fail to distinguish between complexity and effectiveness. Just because an event appears multifaceted does not mean it provides actionable or essential data — primarily when other options deliver equal or better insight more efficiently. The broad jump offers a more reliable, scalable alternative in an operational environment where time, equipment, personnel and consistency matter. It assesses key components of combat performance — notably, explosive triple extension — in a safer, more intuitive format. The ACFT was always intended to evolve. Removing the standing power throw is not a capitulation but an informed refinement grounded in field realities, best practices and a clear-eyed understanding of what combat fitness truly demands. To conflate nostalgia with necessity is to risk clinging to a version of the test that no longer serves the mission. We should embrace this shift not as a loss but as progress — toward a smarter, more combat-relevant assessment of the soldiers who defend our nation. Nick Barringer is a nutritional physiologist with applied and academic experience. He received his undergraduate degree in dietetics from the University of Georgia and his doctorate in kinesiology from Texas A&M. The views and opinions expressed in this article are solely those of the author and do not reflect the official position of any organizations he is affiliated with. He can be reached at drnickbarringer@ Alex Morrow is an Army Reserve officer with experience working in several military human performance programs. He hosts the MOPs & MOEs podcast, which can also be found on Instagram at @mops_n_moes. The views and opinions expressed in this article are solely those of the author and do not reflect the official position of any organizations he is affiliated with. He can be reached at alex@
Time of India
23-04-2025
- Health
- Time of India
US army rolls out ‘sex-neutral' fitness test—what it means for women in combat
Women serving in U.S. Army combat positions will soon be required to pass the same physical fitness test as their male counterparts, following a policy change announced by the Army on Monday. Tired of too many ads? go ad free now The decision follows an order issued earlier this month by Defense Secretary Pete Hegseth, who directed the military to eliminate gender-based scoring differences in physical standards for combat roles. The Army's new 'sex-neutral' fitness evaluation, called the Army Fitness Test, will replace the Army Combat Fitness Test (ACFT) and apply to 21 close combat military occupational specialties. The branch said the updated test is 'designed to enhance Soldier fitness, improve warfighting readiness, and increase the lethality of the force.' Implementation begins on June 1, with full enforcement for active-duty soldiers in combat roles set for January 2026. National Guard and Reserve soldiers will follow six months later, in June. The test includes five events: dead lifts, push-ups, planks, a two-mile run, and a sprint-drag-carry exercise involving sleds and kettlebells. One component of the ACFT—the standing power throw, where soldiers hurled a 10-pound medicine ball backward over their heads—has been dropped. The event, often mocked by soldiers as the 'ball yeet,' was unpopular and is not included in the revised test. What do the changes mean for women? The primary change lies in how the test is scored. Female soldiers in close combat occupations will now be evaluated using the same performance scale as men. This move marks a significant shift from the previous policy, which allowed women and older soldiers to pass with lower minimums. For example, under the new standards, women aged 17 to 21 must deadlift at least 140 pounds, up from the prior requirement of 120 pounds. Tired of too many ads? go ad free now They will also have to complete the two-mile run in 22 minutes, compared to the earlier 23 minutes and 22 seconds. Soldiers innoncombat or support roles will still be tested based on age and sex-specific standards. However, according to Sgt. Maj Christopher Mullinax, as reported by the New York Times, those in combat roles who fail the test twice consecutively may face removal from the Army or be required to switch military occupational specialties. The policy update comes three weeks after Hegseth's directive and effectively reverses the 2022 modifications that had eased standards for women and older personnel. Hegseth, a former National Guard infantryman and Fox News personality, has been openly skeptical of women in certain combat positions. In a recent book, he wrote: 'Women cannot physically meet the same standards as men,' adding, 'Dads push us to take risks. Moms put the training wheels on our bikes. We need moms. But not in the military, especially in combat units.' He later amended his stance, stating in December: 'If we have the right standard and women meet that standard, Roger, let's go.'
Yahoo
23-04-2025
- Health
- Yahoo
Defending the standing power throw: A pillar of the Army fitness test
The Army Combat Fitness Test (ACFT) represents a significant evolution in assessing the readiness of U.S. soldiers. Introduced after years of research, fielding and evaluation, this six-event test was designed to deliver a holistic assessment of a soldier's physical fitness and their ability to meet the demands of combat. However, a recent change to this finely tuned test — the removal of the standing power throw — threatens to undermine its comprehensiveness and effectiveness. From August 2011 until November 2024, I served as the director of research and analysis for the U.S. Army Center for Initial Military Training. My team developed and fielded the ACFT in its original form and assisted in the subsequent changes, though we were not consulted on the recent changes. The standing power throw event challenges soldiers to hurl a 10-pound medicine ball backward over their head for distance. At first glance, it may seem less directly connected to battlefield tasks compared to test events like the deadlift or the sprint-drag-carry. This perception, however, stems from a misunderstanding of its purpose and value. The event evaluates explosive power, a crucial physical attribute for tasks ranging from close-quarters combat and scaling obstacles to transitioning quickly from prone positions. Explosive power, while vital, is notoriously difficult to measure directly in practical and field-appropriate settings. This is where the standing power throw excels. As a simple, reliable and low-maintenance test, it not only measures explosive power but also integrates balance, coordination, flexibility, speed and agility — elements indispensable to soldier performance. No other fitness test element captures this combination as effectively or efficiently, particularly in a time-efficient manner requiring only seconds to complete. The ACFT was designed as a field test, not a laboratory test, and to have the ability for minimally trained graders to measure test results. It achieved this very well. Field tests like medicine ball throws are more practical for general power assessment due to minimal equipment needs. Backward overhead medicine ball throws, similar to the standing power throw, have high test-retest reliability when assessing power in athletes, according to a 2001 study published in the Journal of Sports Sciences. The study notes minimal equipment (a medicine ball and measuring tape) and quick administration, supporting simplicity and low-maintenance claims. A 2017 Study in the Journal of Applied Biomedical Research confirms medicine ball throws are reliable for upper- and lower-body power assessment, requiring less setup than force plate-based tests. Additionally a standing, stationary test is inherently safer to execute than a jumping test. Critics of the standing power throw often argue it lacks 'face validity,' or an immediately obvious connection to battlefield tasks. This perspective, however, reflects an overly simplistic understanding of testing methodology. Tasks like carrying kettlebells clearly mimic carrying ammunition cans, making their relevance apparent. Yet, not all effective test components must mirror real-world actions to be invaluable. The standing power throw draws upon principles of kinesiology to approximate the functional movements soldiers rely on daily — movements that demand synergy between force, speed and agility. Medicine ball throws engage multiple muscle groups and require coordination of the kinetic chain (hips, core, shoulders), assessing balance and flexibility alongside power, according to a 2019 study in the Asian Journal of Sports Medicine. Such studies suggest the standing power throw tests a synergy of physical qualities. Effective fitness tests need not replicate real-world tasks to predict performance, as long as they measure underlying physical capacities (for example, power and coordination), studies have argued. The standing power throw's focus on triple extension and power aligns with this principle, as noted in the 2019 book, 'Testing and Evaluation of Strength and Power,' which emphasizes general movement patterns over task-specific mimicry. Furthermore, removing the standing power throw leaves another critical gap in the test. This event is not merely one of six; it plays a vital role in creating a balanced evaluation of a soldier's physical fitness. Reducing the test to five events risks omitting key data about a soldier's capabilities and compromises the holistic approach that the test embodies. Added to the removal of the leg tuck for the plank, the initial 80% validity of the test may now be subject to question. The ACFT's development reflected the combined expertise of exercise physiologists, kinesiologists and military fitness experts, who recognized the need for a comprehensive and scientific approach to soldier fitness. Ignoring their expertise — and the years of research — by dismissing this key event is shortsighted. To enhance the Army's readiness and maintain the integrity of our fitness evaluation system, we must defend the inclusion of the standing power throw. If we are serious about measuring a soldier's core strength, perhaps the leg tuck — which was removed from the test in 2022 — should return for combat soldiers. Removing the standing power throw is not progress — it's a step backward. This event captures the essence of what made the ACFT revolutionary: its ability to evaluate soldiers holistically, bridging the gap between physical fitness and combat readiness. Let us ensure the Army's fitness test remains a standard of excellence that reflects the demands of modern warfare. Retired Col. Michael S. McGurk served 32 years in uniform and 13 years as the director of research and analysis for the U.S. Army Center for Initial Military Training. He retired in 2024. In 2024 he was the sole Army recipient for the highest civilian award in the DOD, the Defense Distinguished Civilian Service Award, based on his work with the ACFT and H2F. The opinions expressed are his personal point of view and do not reflect official or Department of the Army policy.
