Workout analysis
Strong Workout App Analysis
Explore training frequency, exercise-level trends, and gaps in the recorded data. Inspect the comparisons, discuss the findings, and consider what the log can and cannot tell us.
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339
Recorded workout sessions
27
Exercises with at least 15 qualifying sessions
109 / 149
Weeks with a recorded workout
0.0%
Median exercise change · first five to last five
How the recurring exercises changed
11
Improved
6
Flat
10
Declining
Labels compare median session-best estimated 1RM in the first five and last five sessions. A change of at least ±5% is improved or declining; the interior is flat. This is a reporting threshold, not a significance test.
The shaded interval marks 96 days between recorded workouts, Jan 14, 2026 to Apr 20, 2026. Missing records do not establish inactivity.
Empty periods are included at zero recorded sessions. Weeks run Monday through Sunday. The observed span is Dec 17, 2023 to Oct 18, 2026; the first and last periods may be partial.
Volume and strength: inspect the associations
Within each exercise, sets in the prior 28 days are compared with the current session’s change from its previous session. The median Spearman correlation is -0.04; 23 of 27 fall inside ±0.20. These associations do not identify a cause.
| Exercise | Spearman correlation |
|---|---|
| Triceps Extension | -0.39 |
| back underhand pull down | -0.26 |
| Bent Over Row (Barbell) | -0.23 |
| Lateral Raise (Cable) | -0.18 |
| Triceps Pushdown (Cable - Straight Bar) | -0.17 |
| Back push downs | -0.16 |
| cable crosses | -0.14 |
| Chest Fly | -0.13 |
| Lat Pulldown (Cable) | -0.12 |
| Overhead Press (Dumbbell) | -0.08 |
| Front Raise (Dumbbell) | -0.08 |
| Seated Row (Cable) | -0.06 |
| Bench Press (Barbell) | -0.05 |
| Tricep extensions (single arm) | -0.04 |
| sitting curls | 0.03 |
| Romanian Deadlift (Dumbbell) | 0.04 |
| Lateral Raise (Dumbbell) | 0.06 |
| Hammer Curl (Cable) | 0.07 |
| Bicep Curl (Dumbbell) | 0.07 |
| Leg Press | 0.08 |
| Seated Leg Press (Machine) | 0.11 |
| Incline Bench Press (Dumbbell) | 0.13 |
| Leg Extension (Machine) | 0.13 |
| Hammer Curl (Dumbbell) | 0.17 |
| Iso Lateral Bench Press | 0.18 |
| Incline Bench Press (Barbell) | 0.19 |
| Curl (curl bar) | 0.21 |
Method and limitations
The analysis starts with 7,727 set rows and excludes 3 invalid records. The original export stays private and unchanged. All figures in this page come from the shared Python analysis; the website does not recompute findings from an altered or invented training log.
Session-best estimated 1RM uses positive loads and 1–12 reps. A 1-rep set is scored at load × 31/30. The cohort requires at least 15 qualifying sessions per exercise. First-five and last-five medians are compared using an inclusive ±5% reporting band. The 6–10 rep check needs at least 10 qualifying sessions.
Gap comparisons require three sessions on each side. The pre-window excludes its lower boundary; the post-window includes both boundaries. Estimated maxes are recorded-set estimates, not tested maximums or measures of physiological recovery. Rep schemes, technique, machine changes, sparse effort ratings, and missing body weight limit interpretation.
The 28-day workload lookback excludes the current session. Correlations are descriptive, with no causal or significance claims. Repeated observations and overlapping windows are not independent experiments. This is a personal case study, not a general conclusion about training.
The project was developed with AI assistance for implementation, review, and testing. I directed the project questions and revisions. The public website uses a curated result snapshot generated locally from the private source.