- Tonal’s exclusive Strength Score has been enhanced with an updated algorithm, benchmarking graphs, and muscle group breakdowns to help you track your strength gains better.
- Strength Score tracks every rep you’ve done on Tonal and uses this data to assess your overall strength.
- On average, Tonal members increase their strength by more than 25 percent in the first 90 days. By using our Strength Score feature, you can level up and get stronger, faster.
We’re excited to share new enhancements in how we are calculating Strength Score and how you can use it to track your progress over time. On average, Tonal members increase their strength by more than 25 percent in the first 90 days, and the new enhancements to our Strength Score algorithm just made it even easier to track gains.
Whether your goals are to build muscle, get lean, or improve fitness, strength is the foundation for it all, so you need a way to track your journey. In the gym, people typically measure strength by comparing how much they can deadlift or bench. But Strength Score — a feature exclusive to Tonal — is a comprehensive system that measures total body strength for more than 100 moves. Armed with these unique insights, you’ll have the opportunity to create personal goals that help you get stronger, faster.
The latest edition of Strength Score offers detailed progress tracking, new muscle group breakdowns, and benchmarking information, enabling you to see where your strength falls in comparison to other Tonal members.
More accuracy than ever: Get a more accurate view of your strength. We’ve fine-tuned our algorithms and scoring system, for every move, to better reflect your overall performance with fewer volatile drops and increases. With this update, you may see a slight increase or decrease in your score, but rest assured that your historical data will also be updated to maintain an accurate view of your strength over time.
Detail progress tracking with muscle group breakdowns: Muscle group breakdowns will allow you to see your Strength Score for different parts of your body. By learning which muscle groups are stronger than others, you can map out fitness goals to build overall strength for your entire body.
Benchmarking: Get a more detailed view of your strength in comparison to other Tonal members.
HOW THE NEW STRENGTH SCORE IS CALCULATED
Here’s how the Tonal algorithm calculates your Strength Score:
- The new, updated algorithm estimates how much you can effectively lift for each move on Tonal by looking at your performance history, and by giving more importance to your most recent sets.
- Next, Tonal compares your personal performance to the baseline for each move you have performed. Where you fall in relation to the baseline creates your score for each move.
- Tonal aggregates the score for every move into a muscle group score, depending on what muscles are involved. For example, with a bench press, the muscle group being scored would be the chest.
- Tonal then aggregates all of these muscle groups into three body regions — upper body, lower body, and core — and gives you a score for each region.
- Tonal will then give you an overall score based on an average of all three regions.
Important things to keep in mind with the new algorithm:
- To score each move that you do, Tonal uses a weighted average of your one-rep max (the most Tonal thinks you can lift one time) for that move, giving extra importance to all your recent workouts. This way, a single lighter workout is unlikely to decrease your score. Likewise, your score won’t significantly increase until you repeatedly lift a heavier weight in multiple workouts. Use this as an incentive to motivate and challenge yourself to push through plateaus.
- The moves you do more frequently have a larger impact on your Strength Score than those you do less often. For example, if you completed 100 sets of bench press, but only one set of alternating bench press, the former will have more of an impact on your Strength Score. The moves you know and love will have the most impact on your Strength Score.
- Sometimes, after attempting a new move, your Strength Score may have dropped a little — this is because Tonal is conservative with weight suggestions for new moves. With the new algorithm update, this won’t happen as much, and your Strength Score will increase as you prove that you can do new moves at higher weights.
- Previously, if you didn’t achieve a new Strength PR for a move within a six-month window, you may have seen your score decrease. With this new algorithm, that’s no longer the case — so you can stay motivated as you keep progressing.
TIPS FOR USING TONAL’S ENHANCED STRENGTH SCORE
- Rather than focusing on how your Strength Score may or may not fluctuate from day-to-day, you should pay more attention to long-term trends and do your best in each workout. Your score will naturally go up over time.
- Historical scores will update to reflect the enhanced Strength Score. You may see a slight increase or decrease in your Strength Score with this new update: that’s because we’ve fine-tuned our algorithm to be a more accurate reflection of your strength.
- In addition to your overall Strength Score, Tonal can calculate a score for individual muscle groups so you can compare the relative strength of your own body and focus on areas that may be weaker. If your quads have a lower score than the rest of your body, try a program with lots of lower body lifts. If your biceps score is lower than you expected, keep working on your bicep curls until you can comfortably lift more. Get stronger, faster, with Tonal’s dynamic weight modes: use Spotter, Chains, and Smart Flex to push yourself, lift heavier, and level up.
Learn about Smart Flex: Tonal’s revolutionary Smart Flex technology helps you get stronger, faster by making it possible to lift in a way that isn’t possible with dumbbells or traditional weights. Smart Flex dynamically adjusts weight, right down to the millisecond, for the most effective rep every time — a completely new technique in variable resistance training. As a result, you’re lifting more weight and pushing your muscles harder. Read more.
THREE WAYS TO IMPROVE YOUR STRENGTH SCORE
While the best way to increase your Strength Score is to follow Tonal’s workouts and suggested weights, there are a few ways to improve your Strength Score quickly:
1. Find muscle groups with lower scores and achieve new Strength PRs for moves that utilize that muscle group. Keep in mind that Volume PRs and Power PRs will not increase your Strength Score.
2. If you try a new move, and you feel strong enough and confident in your form to increase the weight, feel free to manually turn it up or do extra reps in your set.
3. Achieve a new Strength PR for moves that you have done frequently, and continue to do those moves at or near your PR weights.
Strength Score is one way, but not the only way, to measure the progress of your fitness journey. It’s there to track long-term progress, so don’t worry about slight daily changes. As you get stronger, your Strength Score will increase. If your Strength Score ever drops, work out consistently and hit more Strength PRs on Tonal, and you will get a little stronger every day.