ACFT Plank Time Chart: 60 to 100 Points by Age & Gender
Official forearm plank hold duration brackets, passing minimums, and strict form evaluation criteria under DA Form 705-TEST.
The minimum passing score for the ACFT Plank is 60 points, requiring a 1:30 hold for males aged 17 to 26 and a 1:10 hold for females aged 17 to 26 under DA Form 705-TEST. To achieve a maximum score of 100 points, male soldiers in the 17 to 21 age group must hold for 3:35, while female soldiers must hold for 3:20.
To check how your plank score combines with your deadlift and run splits, use our interactive Army ACFT calculator to evaluate overall score qualification and tape test exemption eligibility.
Official ACFT Plank Hold Standards by Age Bracket
The Plank replaced the Leg Tuck as the sole core endurance assessment on the ACFT. The table below outlines the minimum passing time (60 points), the 80-point tape exemption benchmark, and the maximum ceiling (100 points):
| Age Group | Male Min (60 Pts) | Male 80-Pt Mark | Male Max (100 Pts) | Female Min (60 Pts) | Female 80-Pt Mark | Female Max (100 Pts) |
|---|---|---|---|---|---|---|
| 17 to 21 | 1:30 (90s) | 2:32 (152s) | 3:35 (215s) | 1:10 (70s) | 2:15 (135s) | 3:20 (200s) |
| 22 to 26 | 1:30 (90s) | 2:33 (153s) | 3:37 (217s) | 1:10 (70s) | 2:16 (136s) | 3:22 (202s) |
| 27 to 31 | 1:28 (88s) | 2:31 (151s) | 3:35 (215s) | 1:08 (68s) | 2:14 (134s) | 3:20 (200s) |
| 32 to 36 | 1:25 (85s) | 2:27 (147s) | 3:30 (210s) | 1:05 (65s) | 2:10 (130s) | 3:15 (195s) |
| 37 to 41 | 1:20 (80s) | 2:22 (142s) | 3:25 (205s) | 1:00 (60s) | 2:05 (125s) | 3:10 (190s) |
| 42 to 46 | 1:15 (75s) | 2:16 (136s) | 3:18 (198s) | 0:55 (55s) | 1:58 (118s) | 3:02 (182s) |
| 47 to 51 | 1:10 (70s) | 2:10 (130s) | 3:10 (190s) | 0:50 (50s) | 1:52 (112s) | 2:54 (174s) |
| 52 to 56 | 1:05 (65s) | 2:02 (122s) | 3:00 (180s) | 0:45 (45s) | 1:45 (105s) | 2:45 (165s) |
| 57 to 61 | 1:00 (60s) | 1:55 (115s) | 2:50 (170s) | 0:40 (40s) | 1:37 (97s) | 2:35 (155s) |
| 62+ | 0:55 (55s) | 1:47 (107s) | 2:40 (160s) | 0:35 (35s) | 1:30 (90s) | 2:25 (145s) |
Strict Form Execution and Disqualification Triggers
Graders maintain strict observation during the plank. Soldiers must maintain a straight line from the top of the head to the ankles:
- Starting Stance: Begin prone on the mat with forearms flat on the ground. Elbows must align vertically beneath the shoulders. Hands can be balled into fists or flat, but fingers cannot interlock.
- Feet Placement: Feet may be together or separated up to boot-width apart. Crossing ankles or propping boots against each other is an immediate fault.
- Body Alignment: Hips must not sag towards the floor or pike upward into an inverted V. Head must remain in neutral alignment with eyes looking down at the mat.
- Warning Protocol: The grader issues one verbal warning (such as "Straighten your back" or "Lower your hips"). If the fault is not corrected within two seconds or recurs later in the hold, the timer stops immediately.
Pacing Strategy for the 80-Point Exemption Target
To reach the 80-point threshold (approximately 2:32 for young males and 2:15 for young females), focus on diaphragmatic breathing rather than breath holding. Engaging the glutes and quadriceps distributes load away from the lumbar spine and anterior deltoids, prolonging your hold by 20 to 30 seconds.
Core strength carries into the sprint-drag-carry, so compare the sprint-drag-carry times.