Women in Combat Fitness Test Guide | Standards & Training

The debate about women serving in combat roles has intensified following recent comments by Fox News host Pete Hegseth about military fitness standards. This comprehensive guide examines the evolution of combat fitness tests, addresses controversies surrounding gender-neutral standards, and provides practical training advice for women pursuing military careers.

Military physical fitness requirements have undergone significant changes in recent years, particularly as more combat positions have opened to women. Understanding these standards is crucial for anyone interested in military service or the ongoing conversation about gender equality in the armed forces.

The Controversy: Combat Fitness Standards and Gender

Pete Hegseth, a Fox News host and Army veteran, recently sparked debate by suggesting that the military has lowered physical standards to accommodate women in combat roles. His comments exemplify a common but contested narrative in discussions about military readiness.

The controversy centers on a fundamental question: Can women meet the physical demands of combat without compromising military effectiveness? Evidence suggests this concern may be overblown.

According to a 2015 RAND Corporation study, many women can indeed meet the physical requirements for combat roles when provided with proper training and preparation. The study found that while physiological differences exist between sexes, individual capability varies widely within each gender.

Historical Context: The Evolution of Combat Roles for Women

Women’s involvement in combat has evolved significantly throughout American military history:

• Prior to 2013: Women were officially excluded from direct combat positions
• 2013: The Combat Exclusion Policy was lifted
• 2015: All combat roles were opened to women who meet qualifying standards
• 2016-Present: Implementation of gender-neutral occupational standards

This progression reflects changing social attitudes and recognition of women’s capabilities in military operations. Today, women serve in infantry, armor, and special operations roles previously closed to them.

Understanding Military Physical Fitness Tests

Each branch of the U.S. military conducts its own physical fitness testing. These tests evaluate different aspects of strength, endurance, and combat readiness.

Army Combat Fitness Test (ACFT)

The ACFT represents one of the most significant recent changes in military fitness evaluation. Introduced as a replacement for the older Army Physical Fitness Test (APFT), the ACFT includes six events:

1. Three-Repetition Maximum Deadlift (MDL)
2. Standing Power Throw (SPT)
3. Hand-Release Push-Up (HRP)
4. Sprint-Drag-Carry (SDC)
5. Plank (PLK)
6. Two-Mile Run (2MR)

Initially designed to be gender-neutral with identical standards for all soldiers, the ACFT has undergone revisions. Current implementation includes some performance tier variations based on age and gender while maintaining minimum standards for combat positions.

Marine Corps Combat Fitness Test (CFT)

The Marine Corps maintains two separate tests: the Physical Fitness Test (PFT) and the Combat Fitness Test (CFT). The CFT includes:

• Movement to Contact (MTC): A timed 880-yard run
• Ammunition Can Lift (ACL): Lifting a 30-pound ammunition can from shoulder height
• Maneuver Under Fire (MANUF): A 300-yard obstacle course

The Marine Corps maintains different scoring scales for men and women while requiring all Marines to achieve minimum standards.

The Science Behind Gender Differences in Physical Performance

Physiological differences between men and women are well-documented in sports science. On average, men have:

• 10-30% greater upper body strength
• Lower body fat percentage
• Higher muscle mass to body weight ratio
• Greater bone density

However, these differences represent statistical averages rather than absolute limitations for individuals. Many women outperform many men on various physical tests, particularly those involving endurance, flexibility, and certain types of strength.

Studies from the Naval Health Research Center have found that with proper training protocols, women can dramatically increase their performance on military-specific tasks, including those requiring upper body strength.

Performance Overlap: Beyond Average Differences

The debate often overlooks significant performance overlap between sexes. While average differences exist, the distributions overlap considerably, especially among trained military personnel.

Research published in the Journal of Strength and Conditioning Research shows that elite female athletes often match or exceed the performance of average male counterparts in strength and endurance events. This suggests that high-performing women can indeed meet combat physical requirements.

Training Strategies for Women Preparing for Combat Fitness Tests

Women preparing for military fitness tests can benefit from targeted training approaches that address common physiological differences while building necessary strength and endurance.

Strength Training Fundamentals

Developing functional strength is crucial for success in combat fitness tests. Effective approaches include:

• Compound exercises that engage multiple muscle groups (squats, deadlifts, bench press)
• Progressive overload to continually challenge muscles
• Special attention to upper body development through pull-ups, push-ups, and overhead presses
• Core strengthening with planks, weighted carries, and rotational exercises

Women should not fear heavy lifting. Research consistently shows that lifting substantial weights does not lead to excessive muscle bulk but rather builds functional strength necessary for military tasks.

Endurance Building

Combat situations demand both cardiovascular and muscular endurance. Effective training includes:

• Interval training (alternating high and low-intensity periods)
• Long-distance running building to 3-5 miles
• Loaded carries with weighted vests or packs
• Circuit training that combines strength and cardio elements

A common mistake is focusing exclusively on running while neglecting strength endurance. Military tasks often require carrying heavy equipment over extended periods, making muscular endurance as important as cardiovascular fitness.

Functional Training for Military-Specific Tasks

The most effective preparation mimics actual military movements:

• Fireman’s carries and buddy drags
• Weighted rucking (hiking with a loaded backpack)
• Obstacle course training
• Sprint-drag-carry combinations that simulate battlefield movements

Former Army Captain Kristen Griest, one of the first women to graduate from Ranger School, emphasizes that combat-specific training produces better results than traditional gym workouts alone.

Success Stories: Women Excelling in Combat Roles

Numerous women have demonstrated exceptional performance in demanding combat positions, challenging assumptions about gender limitations.

Captain Shaye Haver and Lieutenant Colonel Lisa Jaster joined Captain Griest as pioneering female Ranger School graduates, completing one of the military’s most physically demanding courses. Their accomplishment required meeting the exact same standards as their male counterparts.

In 2019, Staff Sergeant Amanda Kelley became the first enlisted woman to earn the Expert Infantryman Badge, demonstrating mastery of infantry combat skills. Her achievement required meeting longstanding standards without modification.

These examples represent just a few of the women who have excelled in roles previously closed to them, proving that individual capability often transcends gender averages.

The Debate Over Standards: Viewpoints and Evidence

The Case for Identical Standards

Proponents of identical physical standards across genders make several arguments:

• Combat situations don’t accommodate different physical capabilities
• Modifying standards could potentially compromise mission effectiveness
• Different standards might undermine unit cohesion and respect

Captain Griest herself has advocated for maintaining high standards, arguing that lowering requirements would ultimately harm women’s integration and acceptance in combat units.

The Case for Gender-Normed Standards

Others argue for considering physiological differences in standard-setting:

• Different physical builds can accomplish the same tasks through different techniques
• Some tests may measure attributes not directly relevant to job performance
• Historical precedent exists for age-graded standards that acknowledge physical differences

Military leadership continues to evaluate which approach best balances operational effectiveness with equitable opportunity, resulting in various compromises across different branches and test implementations.

Training Resources and Programs

Women preparing for military fitness tests can access numerous resources:

• Official military preparation guides published by each service branch
• Specialized training programs like the Army’s Holistic Health and Fitness (H2F) system
• Online communities and forums connecting female service members
• Civilian training programs designed specifically for military fitness preparation

Many successful female service members recommend starting preparation 6-12 months before testing, focusing initially on building baseline strength before progressing to specialized military movement patterns.

Moving Forward: The Future of Combat Fitness Testing

Military fitness testing continues to evolve as research advances our understanding of combat physical requirements and human performance. Future developments may include:

• More sophisticated task-specific testing that directly measures job performance
• Enhanced training protocols based on exercise science advancements
• Greater emphasis on injury prevention alongside performance metrics
• Technology-assisted assessment tools that provide more objective measurements

These changes aim to ensure that fitness testing accurately predicts battlefield performance while providing fair opportunity for all qualified personnel.

Conclusion: Beyond the Controversy

The debate about women in combat often overemphasizes average physical differences while undervaluing individual capability, determination, and proper training. Experience has demonstrated that many women can and do meet the demanding physical requirements of combat positions.

Military effectiveness ultimately depends on having the right person—regardless of gender—in the right position. The focus should remain on developing evidence-based standards that accurately reflect job requirements while providing all service members with the training needed to succeed.

For women aspiring to military combat roles, the path may present unique challenges, but thousands have already proven these challenges are surmountable with proper preparation, commitment, and training.

What matters most isn’t average capability by gender, but individual readiness to perform when it counts. The military’s ongoing refinement of fitness standards aims to ensure that readiness remains the priority.

References

• RAND Corporation: Considerations for Integrating Women into Closed Occupations in U.S. Special Operations Forces
• U.S. Army: Army Combat Fitness Test
• U.S. Marine Corps: Physical Fitness Test and Combat Fitness Test Standards
• Department of Defense: Women in the Military Spotlight
• Journal of Strength and Conditioning Research: Studies on Physical Performance Differences