Think the fitness tests you did in gym class were tough? The U.S. military has been putting its service members through the wringer for decades, but the way they measure strength and readiness is changing. The old days of simple push-ups and sit-ups are giving way to a more modern, scientific approach to ensure our forces are truly ready for anything.
Let's break down how fitness standards have evolved across each branch, from what they used to be to the new tests rolling out today.
Army: From Old School to Combat-Ready
Then: The Army Combat Fitness Test (ACFT)
The old test had different standards for men and women, and the requirements eased up for older soldiers. It included tough exercises like leg tucks and weight throws, but some felt it didn't accurately reflect the demands of actual combat.
- Men: Required more leg tucks and faster run times.
- Women: Had lower benchmarks for leg tucks and running.
- Age: Older soldiers had reduced requirements.
Now: The Army Fitness Test (AFT)
Introduced in 2025, the new AFT is all about combat readiness. It brought in gender-neutral standards for combat roles to ensure everyone on the front lines meets the same high bar. However, it kept age-based scoring for fairness across the board. Combat roles require a minimum score of 350, while non-combat roles require 300.
- Men & Women: Same standards for combat roles, promoting equality.
- Age: Adjusted requirements remain for all soldiers.
The exercises are more functional, focusing on what a soldier might actually do in the field. The new test features deadlifts, push-ups, planks, a two-mile run, and sprint-drag-carry drills. These changes are designed to reduce injuries and build a healthier, more resilient force.
The new test features five main events:
- Deadlift: Soldiers must lift between 140 and 340 pounds, depending on their role and desired score, for a minimum of three repetitions.
- Push-Ups: Complete as many hand-release push-ups as possible in 2 minutes, with a typical passing score around 30–35 reps.
- Plank: Hold a straight-arm plank for at least 2 minutes to meet the minimum standard.
- Two-Mile Run: Finish within 21 minutes to pass, but a highly competitive score is around 18 minutes or less.
- Sprint-Drag-Carry: Complete five back-to-back 50-meter shuttles (sprinting, dragging weights, lateral shuffle, carry, and one more sprint) in under 2 minutes and 30 seconds for a top score.
Each event is scored individually, and for combat roles, soldiers need a combined minimum score of 350 points out of a possible 600 to qualify. These changes are designed to reduce injuries and build a healthier, more resilient force.
Marine Corps: Staying Marine Strong
Then: Physical Fitness Test (PFT) and Combat Fitness Test (CFT)
Like the other branches, the Marines used to have separate requirements for men and women. The tests included classics like crunches and a three-mile run, but the standards varied.
- Men: Required pull-ups.
- Women: Could opt for a flexed-arm hang instead of pull-ups.
- Age: Older Marines had lower benchmarks.
Now: Updated PFT and CFT
The Marines have modernized their tests to mirror modern combat situations. Crunches are out, and planks are in to better measure core strength. The Combat Fitness Test has also been beefed up to be more realistic.
- Men & Women: Gender-specific scoring remains for pull-ups and planks.
- Age: Adjusted requirements for older Marines.
Marines now face tasks like dragging a teammate and simulated grenade throws, ensuring they are prepared for the battlefield.
Navy: A More Practical Approach
Then: Physical Readiness Test (PRT)
The Navy's old test was straightforward but limited. It consisted of push-ups, sit-ups, and a 1.5-mile run, with different standards for men, women, and older sailors. A big drawback was its lack of flexibility for injuries or environmental conditions.
- Men: Required more push-ups and faster run times.
- Women: Had lower benchmarks for push-ups and running.
- Age: Older sailors had reduced requirements.
Now: Modernized PRT
The Navy has made its test more practical. Sit-ups have been swapped for planks, and sailors now have alternative cardio options like swimming or biking. This makes the test more inclusive and a better overall measure of fitness. For example, sailors can now complete either a 1.5-mile run, a 500-yard swim, or a 12-minute stationary bike ride as their cardio event. For the plank, holding the position for at least 1 minute gets you a passing score, but a maximum score typically requires a plank hold of 3 minutes and 30 seconds.
- Men & Women: Gender-specific scoring remains for push-ups and planks.
- Age: Adjusted requirements continue for older sailors.
The test now accounts for environmental factors like altitude, a significant change for sailors stationed in different parts of the world.
Air Force: Aiming Higher
Then: Physical Fitness Assessment (PFA)
The Air Force focused on push-ups, sit-ups, and a 1.5-mile run. Standards were different for men and women, and older Airmen had lower benchmarks. The body fat measurement, which used waist size, was often criticized for being outdated.
- Men: Had tougher requirements for push-ups and run times.
- Women: Had lower benchmarks for most exercises.
- Age: Older Airmen had reduced requirements.
Now: A More Comprehensive PFA
Starting in 2026, the Air Force's fitness test will be more frequent and accurate. It will happen twice a year and include a two-mile run, where younger male Airmen typically need to finish in around 15 minutes and 50 seconds or less, while younger female Airmen have a standard closer to 18 minutes and 56 seconds. The updated body composition standard uses a waist-to-height ratio, with a passing threshold generally set at 0.55 or lower for both men and women. The old waist measurement has been replaced by a more reliable waist-to-height ratio.
- Men & Women: Gender-specific benchmarks remain.
- Age: Adjusted requirements continue for older Airmen.
This updated approach aims to create a more holistic view of an Airman's health and fitness year-round.
Major Shifts in Military Fitness Philosophy
Beyond individual tests, the military's entire approach to fitness has changed.
Testing Frequency
Most branches used to test just once a year. Now, biannual testing will be the norm to ensure service members stay fit all year long, not just cramming for a single test.
Gender Standards
While gender-specific scoring remains in many areas, a major shift is the introduction of gender-neutral standards for combat roles. The logic is simple: in a combat situation, the physical demands are the same for everyone.
Body Composition
The old "tape test" is on its way out. Branches like the Air Force and Navy are moving to a waist-to-height ratio, which is considered a fairer and more accurate way to assess healthy body composition.
A Holistic Approach
Perhaps the biggest change is the move toward a holistic view of health. New programs, like the Army’s Holistic Health and Fitness (H2F) system, focus on the whole person. This includes physical training and mental health, nutrition, and injury prevention. The goal is to build a force that is fit and resilient in the face of complex challenges.
