Want to know exactly how strong you are? Just glance at your Strength Score! Let’s break down how it works and what it means.
CALCULATING YOUR STRENGTH SCORE
Your Strength Score isn’t just a random number - it’s a carefully calculated metric influenced by five key factors:
Your 1RM: We use your best lift from the last 3 months to keep your Strength Score dynamic and up-to-date.
1RM is your one repetition maximum: the maximum weight you can lift in a single rep with proper form. We calculate your projected 1RM based on the weights and reps you log during your workouts.
Exercise Selection: For each muscle group, we track 2 dumbbell and 2 barbell exercises. Machines vary wildly between brands and designs, making comparisons unreliable. Dumbbells and barbells ensure a fair, objective standard. And don't worry, only the exercises you log count towards your score.
Gender: Strength capabilities differ between genders, so Gravl adjusts its standards for accurate comparisons.
Age: Strength standards change with age, and the app accounts for that to keep your score realistic.
Body Weight: It’s not just about how much you lift, but how much you lift relative to your body weight. Changes in your body weight can affect your score - even if your absolute lift (and thus your 1RM) remains the same.
Check out the example at the end for a practical illustration.
EXPLORING YOUR DATA
STRENGTH SCORE
Overall Score: The number on the Home page represents your median score across all muscle groups, giving you a snapshot of your total strength. Once you tap it, you'll see your Strength History graph, where you can track progress over 1 month, 6 months, 1 year or All time.
STRENGTH SCORE LEVELS
🟢 Starter: Level 0-49
🟠 Novice: Level 50-99
🔵 Experienced: Level 100-149
🟣 Pro: Level 150-199
🔴 Athlete: Level 200-249
⚫ Elite: Level 250-299
🟡 Olympic: Level 300+
Muscle Group Analysis: Below the graph, you'll find a breakdown of your strength by muscle group. Identify strengths and areas for improvement. Tap any group to see its history and contributing exercises.
WEEKLY SUMMARY
Next to your Strength score, you'll see indicators showing which muscle group scores have increased or decreased during the current week. Tap on the tile to get deeper insights and select the week you want to review.
Total Score: The median score across all muscle groups, compared to the previous week.
Body Weight: Track logged weight changes.
Muscle Groups: See which muscle groups improved or declined, plus:
The exercises driving these changes.
The impact of body weight fluctuations.
Expired 1RMs (older than 3 months) and the new 1RM from the past 3 months being used instead.
Expired exercises (not performed in over 3 months) that no longer count towards your Strength Score.
Workouts: overview of your sessions for the selected week.
WHY YOUR STRENGTH SCORE MATTERS
Tracking your Strength Score gives you a clear, objective view of your progress. It’s not just about lifting heavier weights. It balances:
Absolute Strength: How much you lift.
Relative Strength: How strong you are for your size.
Gravl’s Strength Score is more than just a number - it’s a powerful tool to:
✅Monitor progress accurately.
✅Stay motivated by highlighting tangible improvements.
✅Optimize your training strategy based on data.
Whether you’re a beginner or a seasoned lifter, the Strength Score is here to guide you toward your goals.
HOW CHANGES IN BODY WEIGHT IMPACT YOUR STRENGTH SCORE: EXAMPLE
Initial Scenario:
Best Lift (1RM): 100 kg (recorded within the last 3 months)
Body Weight: 80 kg
Relative Strength Ratio: 100 kg ÷ 80 kg = 1.25
Weight Loss:
New Body Weight: 75 kg
Your next best lifts (1RM) remain 100 kg.
New Relative Strength Ratio: 100 kg ÷ 75 kg ≈ 1.33
What this means:
Even though your 1RM remains 100 kg, the fact that you now weigh less means that 100 kg is a greater achievement relative to your body weight. Your Strength Score increases immediately after logging this lift, reflecting the improved relative strength.
Weight Gain:
New Body Weight: 85 kg
Your next best lifts (1RM) remain 100 kg.
New Relative Strength Ratio: 100 kg ÷ 85 kg ≈ 1.18
What This Means:
While your 1RM is still 100 kg, the added body weight makes the lift relatively less impressive. However, because we always use the best lift from the past 3 months, your score won’t drop immediately. Over time, if you don’t improve your lift to match your higher body weight, your score will eventually decrease as the initial lift phases out of the 3-month window.