How to Train for the ACFT at Home
You can train for the ACFT at home by focusing on bodyweight exercises, household equipment, and creative adaptations for all six events: 3-rep max deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, plank (or leg tuck), and the 2-mile run. For strength, use dumbbells, resistance bands, or backpacks filled with weight to simulate deadlifts. Improve explosive power for the ball throw with medicine ball alternatives or weighted throws. Bodyweight push-ups, core exercises like planks and leg raises, and sprint or shuttle runs in your yard or driveway help maintain endurance and agility. Track your performance with an ACFT calculator to monitor progress. By combining creativity, consistency, and proper form, you can effectively train for the ACFT at home and prepare for test day even without full gym access.