PREPARE FOR THE NEW ARMY FITNESS TEST WITH THESE KEY EXERCISES

The Army Combat Fitness Test (ACFT) has removed certain elements, including the word "combat" from its name. And now, the test has introduced higher scoring requirements for Soldiers. Now referred to as the Army Combat Test (AFT), service members can expect to see a slightly different version of the test.

The old Army Fitness Test was focused mostly on endurance through sit-ups, push-ups, and a two-mile run. Now, the new Army Fitness Test is a full-body challenge that tests service members’ strength, power, and flexibility.

So, if you’re preparing during the transition period or just not sure which test you’ll face, it’s smart to train for both. Read on to learn more about the test, and how you should prepare.

Old Army Fitness Test Exercises (Still Worth Using for Training)

Even though there are new Army fitness test standards, it’s still worth it to train using the old exercises. It's best to be prepared in case they have double fitness requirements in place.

It’s no longer a part of the new AFT, but exercises from the old test still build endurance, discipline, and muscle strength needed for long-term military service.

1. Push-Ups and Sit-Ups: Push-ups and sit-ups are classic bodyweight movements, and they still matter because they improve both core and upper-body strength and also help with overall conditioning and mental toughness.
   1. You can add traditional push-up sets before and after bench or dumbbell presses
   2. Incorporate sit-up variations like V-ups, flutter kicks, or leg raises when you’re doing your warm-up or cool-down
   3. Finish your cardio session with a 2-minute push-up or sit-up test
      
2. Two-Mile Run: This remains in the AFT, so it’s a staple regardless of the old or new version. You can practice consistent pacing and improve aerobic capacity, as these will help you in the test.
   1. Do some two-mile time trials weekly and then alternate them with longer runs for endurance
   2. Have run intervals and hill sprints to test your day fatigue and build speed
      
3. Supplemental Lower Body Movements: To support push-ups, sit-ups, and running, especially to help minimize some injury risk and increase explosive endurance, you can also include these movements in your routine.
   1. Sumo Squats: Helps you build glute and inner thigh strength to support your running form.
   2. Alternate Staggered Squat Jumps: Develops lower-body power and coordination for faster transition in agility work.
   3. Forward Lunges: Improves your quads and glute strength while reinforcing joint stability and balance, and they can also help you with the long runs.

New Army Fitness Test Exercises

Now, the new AFT includes five events that are used to assess full-body strength, agility, and muscular endurance, so make sure to train each to help you pass the test.

1. Three-Repetition Max Deadlift: Test your lower body and core strength with a hex bar and repeat this three times. This can include leg presses, weighted lunges, or split squats.
   1. Deadlift: 3 to 5 heavy reps (focus on perfect form)
   2. Hanging Knee-Ups: 10 reps
   3. Stretch (especially hips, hamstrings, and glutes)
      
2. Hand-Release Push-Ups with Arm Extension: Do some push-ups with a pause, demanding more strength and control for an upper-body circuit that you can also repeat three to four times.
   1. Bench Press: 10 reps
   2. Hand-Release Push-Ups: Max reps
      
3. Plank: When planking, core stability is the key, especially with a timed hold, almost like a finished challenge, but you can do this!
   1. Hold a plank for 5 to 10 minutes
   2. Every minute on the minute (EMOM), do 10 push-ups
   3. Build this gradually over several weeks
      
4. Sprint-Drag-Carry: This event is more on speed, coordination, and conditioning, so you would have a sprint plies strength combo.
   1. Sled pulls or resistance band drags
   2. Farmer’s carries
   3. Lateral shuffles or cone sprints
      
5. Two-Mile Run: Yep, still here, still important, so train with performance pacing in mind.

How to Transition Between the Two Tests

The Army will start implementing this in the summer of 2025, on June 1st, but some units may still be scored under the old AFT standards. That’s why you should do the suggested training transition:

• Double up on foundational movements like push-ups, sit-ups, and planks.
• Do some cycle workouts that alternate between heavy lifting, agility training, and endurance.
• Focus on fatigue management by practicing multiple test events in a single session.

You can also follow this week's rotation to create a balance on both the old and new Army Fitness Test:

• Day 1: Upper Body + Core
• Day 2: Deadlift + Run
• Day 3: Sprint-Drag-Carry focus
• Day 4: Recovery or Non-Impact Cardio
• Day 5: Full Test Simulation (all events)

What to Avoid in AFT Preparation

Many service members train hard but sometimes fall short on test day because of small missteps, so make sure that you know how to avoid these common issues.

• Do not ignore recovery because your body can only improve if it has time to rebuild.
• Combine deadlifts and runs because the test will shock your system.
• Don’t ever skip warm-ups because you can risk injury, so always warm up with dynamic stretches and mobility drills.
• Make sure to always practice specific AFT movements because even though you are strong or fast in general, sometimes you can still fail the test.

The new Army Fitness Test is set to help service members gain more strength, be better prepared, and be physically more equipped to meet military demands. But preparing is the most important part, so build a routine that challenges you and pay attention to both recovery and effort because when both are combined, you’ll be able to pass the test.

Read next:

• Army Says, Women in Combat Roles Must Now Pass the Same Army Fitness Test as Men
• Army PT Uniform Regulations: New Styles Coming in 2025
• Get Ready for Summer with These Military Workout Regimens

Sources:

• The Best Workouts to Prepare for the New Army Fitness Test