ACFT Gender Calculator

Analyze gender-specific ACFT standards and get detailed performance insights

ACFT Gender-Based Analysis Calculator

Gender:

Age:

3 Rep Max Deadlift (lbs):

Standing Power Throw (meters):

Hand Release Push-ups (reps):

Sprint-Drag-Carry (minutes:seconds):

Plank (minutes:seconds):

2-Mile Run (minutes:seconds):

Understanding Gender Differences in ACFT Performance

Physiological Differences

Key biological factors that affect performance:

Muscle Mass: Males typically have 30-40% more upper body muscle
Body Composition: Females generally have higher body fat percentage
Hormones: Testosterone levels affect muscle development and recovery
Bone Structure: Differences in height, limb length, and joint angles

Strength Differences

How strength varies between genders:

Upper Body: Males typically have 40-60% greater upper body strength
Lower Body: The gap narrows to 25-30% for lower body strength
Grip Strength: Males average 30% stronger grip, affecting many events
Power Output: Males generally produce more explosive power

Cardiovascular Differences

Endurance and cardio capacity variations:

Heart Size: Males typically have larger hearts relative to body size
Oxygen Capacity: Males generally have higher hemoglobin levels
VO2 Max: Males average 15-30% higher oxygen utilization
Fat Burning: Females may have advantages in ultra-endurance events

Training Strategies for Women

Effective approaches for female soldiers:

Upper Body Focus: Prioritize push-ups, pull-ups, and overhead work
Power Development: Include plyometrics and explosive movements
Recovery: Consider menstrual cycle timing in training intensity
Nutrition: Pay attention to iron, calcium, and protein intake

Training Strategies for Men

Effective approaches for male soldiers:

Balanced Training: Don't neglect flexibility and mobility work
Endurance: Include sufficient cardio despite strength advantages
Recovery: Allow adequate rest between high-intensity sessions
Form: Focus on technique rather than just moving heavy weights

Event-Specific Considerations

Gender differences across ACFT events:

Deadlift: Women may need more focus on grip strength and technique
Power Throw: Upper body power training is crucial for women
Push-ups: Women benefit from varied pushing exercises and volume
2-Mile Run: The performance gap is smallest in endurance events