Why I Scored 380 My First Time (And 540 Six Months Later)
I still remember staring at my first ACFT scorecard—380 points—and realizing that I needed a clear ACFT Scoring Guide to understand that tell where I went wrong. Technically passing, but barely. I felt like I’d just embarrassed myself in front of my entire platoon.
The weird part? I thought I’d crushed it. I felt strong during the test by ACFT Scoring Guide, finished everything, didn’t quit. So why was my score so mediocre?
Turns out, I had no idea how ACFT scoring actually worked through ACFT Scoring Guide. And that ignorance cost me over 150 points.
If you’re training for the ACFT without understanding how points are earned and lost, you’re basically flying blind. Let me save you the embarrassment I went through and break down everything you actually need to know through ACFT Scoring Guide.
How I Misunderstood ACFT Scoring (And You Probably Do Too)
Before my first test, I figured it was simple: do the exercises, get a score, pass or fail. Done.
Wrong.
The ACFT is a 600-point test split across six events. Each event is worth 0-100 points, and you need at least 60 points per event to pass. Your total score must hit 360 minimum. A completed detailed is triggered through ACFT Scoring Guide
Sounds straightforward, right? Here’s where it gets tricky.
Not all events are created equal. Some are way easier to max out than others, and some have brutal scoring curves where tiny improvements mean huge point gains.
I learned this the hard way when I realized my 16:30 two-mile run (which felt pretty good to me) only scored 72 points, while my buddy who ran 15:45 scored 85 points by knowing ACFT Scoring Guide. Less than a minute difference, but 13 points separated us.
Meanwhile, I struggled to hit 200 pounds on the deadlift (70 points), while guys casually pulling 250+ were maxing out at 100 points. Same event, wildly different scoring curves.
Nobody explained this to me before my first test. So I trained all six events equally, which was a massive waste of time.
The ACFT Scoring Guide Breakdown Nobody Actually Explains
Let me give you the real talk on each event and where the points actually come from ACFT Scoring Guide.
Maximum Deadlift: The Deceptive Event
On paper, this looks like a strength event. In reality, it’s a technique and grip strength event disguised as a deadlift.
Here’s what I mean: my first test, I pulled 200 pounds for 70 points. I thought, “Okay, I need to get way stronger.” So I spent three months adding 40 pounds to my gym max deadlift.
Test day comes, and I only hit 220 pounds for 76 points. Four months of grinding for 6 measly points.
Know what actually helped me jump to 260 pounds (92 points) two tests later? Fixing my setup and building grip strength. I wasn’t weak—I was inefficient. This improve through ACFT Scoring Guide.
The scoring reality:
- 140 pounds = 60 points (minimum)
- 200 pounds = 70 points
- 250 pounds = 90 points
- 340 pounds = 100 points (maximum)
Notice how going from 200 to 250 pounds (a 50-pound jump) only gets you 20 points? But those 20 points are way easier than you think if you train smart and analyze through ACFT Scoring Guide .
Most soldiers lose points here because their grip fails or their form breaks down under pressure, not because they lack leg strength. Train your grip twice a week and watch this score jump. Therefore its necessary we should aware ACFT Scoring Guide.
Standing Power Throw: Free Points If You Know the Trick
This event is hilarious because most soldiers overthink it. I threw 7.5 meters my first test (65 points) and felt defeated.
Then a guy in my unit—who honestly wasn’t that strong—threw 10.2 meters (88 points). I was baffled. How?
Technique. That’s literally help me out are ACFT Scoring Guide.
The scoring reality:
- 4.5 meters = 60 points (minimum)
- 8.0 meters = 70 points
- 10.5 meters = 90 points
- 13.5 meters = 100 points (maximum)
Here’s the secret nobody tells you: the throw is about hip explosion, not arm strength. I was using my arms like I was shot-putting. Wrong.
Now I load my hips like a kettlebell swing, explode upward, and let the ball fly. I’m consistently hitting 10+ meters (85-90 points) without being significantly stronger than I was a year ago.
If you’re scoring under 75 on this event, your issue is technique, not power. Film yourself throwing and compare it to YouTube videos of high scorers. You’ll see the difference immediately.
Hand-Release Push-Ups: The Endurance Grind
This event exposed me. I could max out regular push-ups in the gym all day, but hand-release push-ups at the end of the ACFT? Different beast entirely.
My first score: 42 reps for 68 points which i get through ACFT Scoring Guide. Not terrible, but nowhere near where I wanted to be.
The scoring reality:
- 10 reps = 60 points (minimum)
- 30 reps = 70 points
- 50 reps = 85 points
- 60 reps = 92 points
- 70+ reps = 97-100 points
The curve here is pretty fair. More reps = more points in a predictable way.
What helped me jump from 42 to 58 reps (86 points)? Volume training. I started doing push-ups every single day—not max effort, just consistent reps. 20 in the morning, 20 at lunch, 20 before bed.
Within six weeks, my test score jumped by 18 points. Sometimes the boring, simple approach actually works.
One thing I learned: hand-release push-ups are more about shoulder endurance than chest strength. Start doing overhead presses and your push-up score will magically improve.
Sprint-Drag-Carry: Where Scores Go to Die
This is the event that separates people who “work out” from people who are actually conditioned.
My first SDC: 2:48. That scored me 62 points. Basically scraped by with the minimum.
I was so gassed after this event that my plank and run suffered massively. I lost points in three events because I wasn’t prepared for how brutal the SDC actually is.
The scoring reality:
- 3:00 = 60 points (minimum)
- 2:30 = 70 points
- 2:10 = 80 points
- 1:57 = 90 points
- 1:33 = 100 points (maximum)
Notice how tight that curve is? Going from 2:30 to 2:10 (just 20 seconds faster) is worth 10 points. That’s huge.
But here’s the brutal truth: you can’t fake this event. You either have the conditioning or you don’t. No amount of technique will save you if your anaerobic capacity sucks.
What worked for me? Two things:
- Practice the full sequence. I’d run through the entire SDC twice a week, timing myself. Muscle memory on the transitions saved me 10+ seconds.
- Sprint intervals. Once a week, 10 rounds of 50-meter sprints with minimal rest. It’s awful, but it directly translates to SDC performance.
Now I’m consistently under 2:05 (82-85 points). Not elite, but way better than where I started.
Plank: Easier Than It Looks (If You Train It)
I used to think planks were stupid. Then I held one for two minutes and realized my core was way weaker than I thought.
First test: 2:15 hold for 74 points. Not great, especially considering this is one of the “easier” events to max out.
The scoring reality:
- 2:09 = 60 points (minimum)
- 2:30 = 65 points
- 3:00 = 75 points
- 3:35 = 85 points
- 3:50 = 90 points
- 4:20+ = 100 points (maximum)
Most soldiers score between 70-85 on this event. Getting to 90+ requires serious core endurance training.
What helped me? Training planks three times a week at 80% of my max time. If I could hold 3:00, I’d do 4 sets of 2:25. Over time, my max went up to 4:00 (93 points).
Also, breathing matters way more than people think. I used to hold my breath, which made me shake and fail early. Now I breathe slowly—3 seconds in, 3 seconds out—and I can hold planks way longer.
Two-Mile Run: The Final Test of Will
By the time you hit the run, you’re already cooked. Your legs are dead from the SDC, your core is fried from the plank, and now you need to run two miles at pace.
My first run: 18:15 for 65 points. Pathetic.
The scoring reality:
- 21:00 = 60 points (minimum)
- 18:00 = 70 points
- 16:00 = 80 points
- 15:00 = 85 points
- 14:30 = 90 points
- 13:30 = 95 points
- 12:45 or faster = 100 points (maximum)
The run is where a lot of soldiers lose major points because they’re too gassed to perform. I’ve watched guys who can easily run 15:00 on a fresh day struggle to break 17:00 on test day.
What helped me drop to 15:30 (87 points)?
Training tired. Once a week, I’d do a mini ACFT simulation (push-ups, plank, light SDC work), then immediately run two miles. It sucked, but test day felt easier because I’d practiced in that exact fatigued state.
I also started doing one long slow run (5 miles) per week to build aerobic base, and one interval session (6x800m at goal pace). Between those three run workouts, my time dropped consistently.
What a “Good” ACFT Score Actually Means
Nobody really explains this, so let me give you the real-world breakdown based on what I’ve seen in my unit:
360-400 points: You passed, but barely. This means you’re hitting minimums on most events. Functional, but not competitive.
400-450 points: Average performance. You’re solid on a few events, weak on others. Most soldiers fall here.
450-500 points: Above average. You’re strong in multiple events and have no glaring weaknesses. This is where you start getting noticed.
500-540 points: Very strong. You’re excelling in most events and possibly maxing one or two. This puts you in the top 20% of soldiers.
540-570 points: Elite territory. You’re maxing or near-maxing multiple events. Top 5-10%.
570+ points: Freak status. You’re maxing 4+ events. Rare.
My first score of 380 put me in the “barely passing” category. My current score of 540+ puts me in the “elite” range. The difference? Understanding where points come from and training accordingly.
The Strategy That Actually Increased My Score by 160 Points
Here’s what I wish someone had told me before my first ACFT:
Focus on your weakest events first. Sounds obvious, but most soldiers do the opposite—they train what they’re already good at because it feels good.
My weakest event was the Sprint-Drag-Carry (62 points). I hated training it because it was hard and miserable. But improving from 62 to 82 points (a 20-point gain) was way easier than trying to max out an event I was already scoring 85+ on.
Train events in sequence. Don’t practice each event fresh. Do deadlifts, then throws, then push-ups, then SDC, then plank, then run. Your body needs to learn how to perform under cumulative fatigue.
Do full simulations. Every 3-4 weeks, I’d do a complete practice ACFT. Not max effort, but at 85-90%. This revealed weaknesses I didn’t know I had and built mental toughness.
Track everything. I kept a simple notebook with every practice session, every simulation, every actual test. When I could see my numbers improving week to week, it kept me motivated.
The Scoring Mistakes That Cost Me 50+ Points
Looking back at my first test, here are the dumb mistakes I made:
Mistake 1: Treating all events as equal value I trained the deadlift and run equally, even though improving my SDC time by 20 seconds would’ve given me way more points than adding 20 pounds to my deadlift.
Mistake 2: Not practicing transitions I lost 15+ seconds fumbling kettlebells and setting up for the sled drag. That’s at least 5 points I threw away due to sloppiness.
Mistake 3: Poor pacing on the run I went out too fast and died at the halfway point. Proper pacing would’ve saved me 30+ seconds and 5-8 points.
Mistake 4: Ignoring grip strength My deadlift and SDC both suffered because my grip was weak. Training grip would’ve added 10+ points across two events.
Mistake 5: Not understanding scoring curves I wasted time trying to max events that were already 85+, when I should’ve focused on pulling up my 60-70 point events.
Real Talk: What Score Should You Actually Aim For?
Depends on your goals, honestly.
If you just want to pass: Aim for 380-400. Hit 65-70 points per event and you’re good. Focus on not bombing any single event.
If you want to be competitive: Aim for 450-480. This means scoring 75-80 on most events with one or two stronger areas. Very achievable with 3-4 months of focused training.
If you want to be in the top tier: Aim for 500+. This requires no weak events (everything 80+) and excelling in 2-3 events (90+). Takes 6-12 months of serious training for most people.
If you want to show off: Aim for 540+. You need to be near-maxing multiple events. This is where I’m at now, and it took me a full year of consistent training.
Don’t compare yourself to the freaks who max the ACFT. They’re genetic outliers or have been training for years. Focus on YOUR improvement, not their numbers.
How to Actually Calculate Your Score (Without Guessing)
You need to know your exact performance on each event to calculate your total score. The Army has official scoring tables that convert your performance to points.
For example:
- Deadlift: 260 pounds = 92 points
- Power Throw: 10.0 meters = 86 points
- Push-ups: 58 reps = 86 points
- SDC: 2:03 = 84 points
- Plank: 4:00 = 93 points
- Run: 15:30 = 87 points
Total = 528 points
There are free online scoring charts where you plug in your numbers and it spits out your score. I check mine after every practice test to track progress.
Knowing your score breakdown also shows you exactly where you’re losing points. Maybe you’re strong in five events but that one weak event is dragging you down 20+ points. Fix that, and your total score jumps significantly.
What Nobody Tells You About Test Day Scoring
Here’s the stuff that catches people off guard on test day:
Form matters. A lot. I’ve watched soldiers get no-repped on deadlifts because they rounded their back, or lose push-up reps because their hands didn’t fully leave the ground. Perfect form in training ensures points on test day.
Graders are inconsistent. Some are strict, some are lenient. You can’t control this, so train strict form and you’ll be fine regardless.
Conditions matter. Running in 95-degree heat versus 60 degrees can swing your run time by 30+ seconds. Adjust your expectations accordingly.
Mental game is real. I’ve seen fit soldiers bomb the ACFT because they psyched themselves out. Confidence matters.
My Current Training Focus (And Why)
Right now, I’m scoring:
- Deadlift: 92 points
- Throw: 88 points
- Push-ups: 90 points
- SDC: 85 points
- Plank: 95 points
- Run: 90 points
Total: 540 points
My weak spots? SDC and the throw. Those are the two events keeping me from hitting 560+.
So right now, 60% of my training is focused on explosive power (for the throw) and anaerobic conditioning (for the SDC). The other events maintain easily with minimal work.
That’s the key: once you hit a certain score threshold on an event, you can maintain it with way less effort than it took to get there. Redirect that training time to your weak events.
Final Thoughts: Points Don’t Lie
Your ACFT score is a direct reflection of your training. No excuses, no luck, no shortcuts.
When I scored 380, I was embarrassed. But that score was honest—it showed me exactly how unprepared I was.
When I hit 540, I was proud. Because I’d earned every single point through months of smart, focused training.
Understand the scoring system. Train your weaknesses. Track your progress. The points will follow.
Now stop reading and go train.
Stay strong.
See more