Most gym routines don’t measure functional fitness. You can rep out bicep curls or max out on bench press, but how strong are you if you can’t drag a loaded sled, carry your bodyweight, or hold a plank after your heart rate spikes?

That’s where the Army Combat Fitness Test (ACFT) comes in. It was designed to gauge soldiers’ real-world strength and readiness, but its structure makes it surprisingly useful for civilians who want a clear picture of functional fitness.

It’s a simple, five-part test that works across skill levels. You don’t need a military background or special gear to try it. You just need a willingness to get uncomfortable, honest, and, at times, vulnerable.

Why This Test Still Holds Up

The ACFT isn’t built for aesthetics or vanity metrics. It focuses on physical output under fatigue. It measures whether your joints stay stable under load, whether your core holds up during sprints, and whether you can keep moving when your legs are fried.

There’s a reason it replaced the old sit-up and push-up models: those didn’t reflect real movement demands. This version does, and it’s fully scalable. Even without military equipment, civilians can complete a modified version that still targets the same physical qualities: lower-body strength, upper-body control, loaded carries, core stamina, and aerobic capacity.

The 5-Part Fitness Benchmark

Each part of the test targets a different area of physical preparedness. Based on your experience, tweak the weights or distances, but aim to keep the movement patterns intact.

1. Hex-Bar Deadlift (3 Reps)

• What it tests: Posterior chain strength, spine stability
• Military minimum: 150 pounds
• Civilian version: Use a trap bar, barbell, or two dumbbells. Choose a weight close to your body weight.

The key isn’t pulling max load; it’s controlling the lift from the floor with a flat back and strong hips. If your knees cave or your back rounds, drop the weight and build up slowly.

2. Hand-Release Push-Ups (2 Minutes)

• What it tests: Chest and triceps endurance, core integration
• Military average: Men: 41, Women: 23
• Target: Aim for 30 clean reps with no shortcuts

Start in a prone position. Lift your hands off the floor after each rep. This removes momentum and forces full-range work. Don’t sag at the hips. Maintain a rigid plank throughout.

3. Sprint-Drag-Carry (5 Movements x 25m)

• What it tests: Explosiveness, work capacity, agility, grip
• Sequence: Sprint → Sled Drag → Lateral Shuffle → Farmer’s Carry → Sprint

Use what you have. A 90-pound sled is ideal, but a weighted tire works too. For the carry, grab two 40-pound dumbbells. If space is limited, run shorter shuttle lengths at higher intensity.

This segment exposes any weak links in coordination, pacing, and grit. Expect to feel winded by the halfway point.

4. Plank Hold (for Time)

• What it tests: Core endurance, posture integrity
• Military target: Over 2 minutes
• Civilian baseline: 90 seconds without collapse

Put your forearms on the ground, feet together, and avoid shrugging or arching. Keep your glutes active and shoulders steady. A good plank means everything else works better: squats, presses, even running.

5. 2-Mile Run (or 12-Minute Row)

• What it tests: Aerobic capacity under fatigue
• Military average: 16–20 minutes
• Alt: 2,000m row or 12 minutes max distance

After all the strength work, the final test demands pace control and mental composure. If you’re not a runner, swap in a 2K row or a 12-minute air bike session. The goal is sustained, elevated effort, not a sprint or a jog.

What This Reveals

Most people overestimate their readiness and underestimate their imbalances. This test brings both to the surface. You’ll see where posture breaks down, speed fades, and fatigue overwhelms strength.

It also uncovers how well your routine carries over into movement that matters. If you struggle with sled drags or lose form on carries, that’s feedback you can use. It’s not a failure. It’s a data point.

Final Thoughts

Try this test once. Keep your scores. Then train for 6 to 12 weeks and test again. You’ll see progress in ways most gym routines don’t capture. The test forces you to confront gaps between perception and reality, between what you think your body can handle and what it delivers when pushed. That honest assessment becomes the foundation for meaningful improvement.

The value comes from the discomfort of honest measurement. Most fitness assessments let you hide behind favorable conditions or cherry-picked metrics. This one exposes everything at once: strength under fatigue, coordination when winded, and mental resolve when your body wants to quit. That clarity becomes your roadmap forward, offering a version of fitness worth chasing.

About Robert James Rivera
Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.