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ACFT Preparation: Train the Six Events, Unlock the 540 Exemption

A practical training plan for the Army Combat Fitness Test, why 540+ matters for body composition, and what the events actually measure.

Educational reference only. The numbers on this page summarize public service regulations for planning purposes. They are not official medical, recruiting, or administrative determinations. Always confirm your status with a recruiter, commanding officer, or hiring agency using the official assessment.

Why 540 matters

Score 540+ with at least 80 points per event and you are exempt from the body-fat assessment under AR 600-9 — even if you exceed the WHtR gate. The exemption runs until your next record ACFT (≤ 8 months Regular Army, ≤ 14 months Guard/Reserve).

Train the demands, not the test

The six events (deadlift, power throw, hand-release push-ups, sprint-drag-carry, plank, two-mile run) reward strength endurance and work capacity. A simple weekly split: 2 strength sessions (deadlift + carries), 1 power session (throws + sprint intervals), 1 endurance session (run + plank circuits).

Body-composition link

Muscle mass helps the strength events but hurts on the run — so the smart approach is to build lean mass at a slight surplus in the offseason, then trim toward weigh-in while keeping strength work. That is exactly the population the 540 exemption protects.

Quick answers

Do alternate events count for the 540 exemption?
No — only the six primary events with 80+ points each. Alternate events are for profile situations and do not qualify for the body-fat exemption.

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