What are Strength Ranks?
Strength Ranks are a fun way to measure progress and compete with friends. As you get stronger in certain exercises, your ranks will increase. You can earn ranks for individual exercises and muscle groups. Your body graph colors each muscle group based on your rank so you can easily identify imbalances in your muscle development.
How are Strength Ranks Calculated?
Strength Ranks are calculated based on your gender, bodyweight, and estimated one-rep max using your best set for a given exercise. Based on your estimated one-rep max, you will be given a rank of either Bronze, Silver, Gold, Platinum, Elite, or Immortal. Your muscle group Strength Ranks are calculated by taking your highest score for an exercise that targets the given muscle group. We are in the process of adding Strength Ranks for every exercise so you may find that some exercises are unranked.
How Different Exercise Types Are Ranked
Not all exercises are ranked the same way. The ranking method depends on the exercise type:
Weighted exercises (barbell, dumbbell, cable, machine): Ranked by estimated one-rep max, calculated from your best set's weight and reps. Heavier weight at the same reps = higher rank.
Bodyweight exercises (push ups, pull ups, dips without added weight): Ranked by reps only, since there's no external weight to factor in. More reps = higher rank.
Weighted bodyweight exercises (weighted dips, weighted pull ups, back extensions with added weight): These can be done with or without extra weight. When you add weight, the rank uses weight-based calculation. When done bodyweight-only, it uses rep-based calculation.
If you're doing an exercise like back extensions and adding weight but your rank isn't updating, make sure you're logging the added weight in your sets. The app needs to see the weight value to switch to weight-based ranking.
Logging Weights for Cable and Machine Exercises
For cable and machine exercises, log the weight shown on the machine's weight selector. If you're doing a single-arm exercise (like a single-arm tricep pushdown), log the weight per arm. For example, if the machine is set to 15 kg and you do 12 reps on each arm, log it as 12 reps x 15 kg.
Tips for Ranking Up
To rank up faster, practice progressive overload by gradually increasing your weight, reps, or sets when you log your workouts. Aim to work out at least three times a week, hitting every muscle group consistently to keep building strength and moving up the ranks.