Understanding Workload and Training Load

Workload

Definition: Workload is a session-based metric that reflects how much work you’ve done during a training session.

Formula:
Workload = Sets × Reps × Weight

Example:
If you perform 4 sets of 10 reps at 10 kg on squats, your workload is:
4 × 10 × 10 = 400 kg

Training Load

Definition: Training Load is your body’s readiness to train. It’s a holistic view of your overall recovery status, stress levels, and fatigue — both from training and life outside the gym.
It answers: “How much training can I handle today?”

📈 How the App Automates Workload Progression

Smart Progression with Workload

In traditional training, you manually calculate how much to increase from week to week. But StrengthLab360 automates Progressive Overload — the cornerstone of muscle and strength development.

Here’s how the app helps you progress:

• It increases your workload week by week, aiming for a smooth and steady progression (e.g., 10% weekly).

• It then breaks this target down into your preset sets and reps.

• You don’t have to think about how much to add — the app calculates and adjusts for you.

Adaptive Feedback Using RPE

The real power lies in our RPE (Rate of Perceived Exertion) integration:

• You log how hard your session felt.

• If your RPE suggests that a set was too heavy or too light, the app will adapt the plan automatically — adjusting weight, reps, or sets to ensure your overall workload still increases.

• Even on tough days, you’re still progressing.

Example Scenario:
If you miss a rep or drop the weight due to fatigue, our algorithm recalculates the session in real-time to maintain upward progress — a task that’s nearly impossible to do manually, especially over weeks of training.

How the App Tracks Training Load

While workload is about how much you did, training load is about how your body responds to it.

Individualized Training Readiness

The StrengthLab360 app calculates your training load using a proprietary algorithm that considers:

• Your recent workloads

• RPE feedback

• Recovery status (if you use wearables or input metrics manually)

External Factors That Influence Training Load

• Sleep quality and duration

• Daily physical activity (e.g. manual labor vs desk job)

• Nutrition and hydration

• Heart rate variability (HRV) and other biometrics (from wearables)

The app uses all available data to fine-tune your training intensity — ensuring your workouts match your readiness.

The Cycle of Progress

Summary

• Workload = how much work you did.

• Training Load = how that work affects your body.

• Progressive Overload = gradual increases in workload = results.

• StrengthLab360 = does all the math, planning, and adjusting for you.

Whether you’re feeling fresh or fatigued, the StrengthLab360 app ensures you always move forward.