Army Hand-Release Push-Up (HRP) Home Test Calculator

Finn Carter — Tue, 03 Jun 2025 08:50:23 +0000

Want to know how your upper body strength stacks up against the Army’s official requirements? The Hand-Release Push-Up (HRP) is a core event in the Army Combat Fitness Test (ACFT). Now, you can test yourself at home with this simple calculator!

All scoring data and standards in this tool are sourced directly from the official U.S. Army Combat Fitness Test (ACFT) Scoring Scales, updated June 2025.
See the official ACFT Scoring Scales (PDF)

Test Your Strength—See How You Compare to the U.S. Army Standard!

How the Home HRP Test Works?

Enter your age and gender.
Do as many hand-release push-ups as you can in two minutes.
Input your total number of push-ups.
Click “Check My Score” to see your official ACFT event score—just like a real Army assessment!

The tool instantly tells you if you meet the Army’s passing standard for your age and gender. A score of 60 or above means you pass the Army’s requirement for this event.

Army Combat Fitness Test Calculator

Calculate your ACFT 2025 score based on official U.S. Army scoring tables.
Data: Official ACFT PDF (2025)

How to Understand Your Push-Up Test Result

Your push-up score is a great indicator of your upper body strength and endurance. After taking the test, compare your number of completed push-ups to the table below to see how you rate for your age and gender.

Push-Up Test Norms for Men

Performance	17–19	20–29	30–39	40–49	50–59	60–65
Excellent	>56	>47	>41	>34	>31	>30
Good	47–56	39–47	34–41	28–34	25–31	24–30
Above Average	35–46	30–39	25–33	21–28	18–24	17–23
Average	19–34	17–29	13–24	11–20	9–17	6–16
Below Average	11–18	10–16	8–12	6–10	5–8	3–5
Poor	4–10	4–9	2–7	1–5	1–4	1–2
Very Poor	<4	<4	<2	0	0	0

Push-Up Test Norms for Women

Performance	17–19	20–29	30–39	40–49	50–59	60–65
Excellent	>30	>32	>28	>20	>16	>12
Good	22–30	24–32	21–28	15–20	13–16	10–12
Above Average	11–21	14–23	13–20	10–14	9–12	6–9
Average	7–10	9–13	7–12	5–9	4–8	3–5
Below Average	4–6	5–8	3–6	2–4	2–3	2
Poor	1–3	1–4	1–2	1	1	1
Very Poor	0	0	0	0	0	0

What to Do With Your Push-Up Test Result

1. Understand Your Current Fitness Level

See where you stand: Are you Excellent, Average, or Below Average for your age and gender?
Use this as your baseline for upper body and core strength.

2. Set a Personal Goal

Decide on a realistic, motivating target (e.g., “Reach Good in 2 months” or “Add 5 more reps”).
If you’re already Excellent-can you maintain or even improve further?

3. Create a Training Plan

Add push-ups and supporting exercises (like planks, dips, and bench presses) to your workout routine.
Use progressive overload: Gradually increase your push-up count, intensity, or frequency over time.
Include rest and recovery for muscle growth.

4. Track Your Progress

Retest yourself every 4-6 weeks.
Record your scores to see improvement and keep motivation high.
Use a fitness log, journal, or even a simple spreadsheet.

5. Work on Form and Variety

Focus on perfect push-up form to maximize benefits and prevent injury.
Mix in push-up variations (knee, incline, decline, diamond, wide grip) for all-around strength.

6. Celebrate Wins & Stay Accountable

Reward yourself when you hit a new level or personal best.
Share your progress with friends or a fitness community for encouragement.

7. Connect With Other Fitness Markers

Use the push-up test alongside other assessments (like the plank test, squat test, or a cardio test) for a fuller picture of your fitness.

Plank Test Timer & Score Calculator

Finn Carter — Tue, 03 Jun 2025 08:14:04 +0000

How Strong is Your Core? Take the Plank Challenge! The plank is one of the most effective ways to measure core strength and endurance. Whether you’re a beginner or a seasoned athlete, the Plank Test is a quick, reliable way to track your progress over time.

Why Take the Plank Test?

Simple but powerful: Requires no equipment, just your bodyweight and a bit of determination!
Universal: Suitable for all fitness levels.
Core indicator: A strong core supports balance, posture, and overall athletic performance.

How to Use the Plank Test Timer & Score Calculator

Enter your details: Type in your age, weight, and select your gender.
Get ready!: When you’re set in a proper plank position (see tips below), click “Start” to begin the timer.
Hold the plank for as long as you can with good form.
Click “Stop” as soon as you can’t hold the position any longer.
View your results: Instantly see your plank time and score (from Poor to Excellent) compared to standard benchmarks.

If you don’t know how to plank – watch the video below!

Plank Test Timer & Scoring Tool

Age:
Weight (kg):
Sex:

00:00

What Do Your Results Mean?

Our scoring system uses research-backed tables to rate your core endurance, taking into account gender for accuracy:

Excellent: Outstanding core strength and stability!
Good: Your core is strong—keep it up!
Average: Right on track, but there’s room for improvement.
Below Average: A good starting point. Keep practicing!
Poor: Don’t worry—consistency will build your core over time.

Track Your Progress

Retest every few weeks to watch your core strength improve. The plank test is a simple way to measure real progress—no gym membership required!

test – Eximo Fitness