overload score

What Is the 'Overload Score' and How Is It Calculated?

Your Overload Score is your all-in-one snapshot of how well your training is progressing. Think of it as a distilled summary of multiple performance signals – consistency, progress, and workout quality – all crunched into a single number you can track over time.

It’s not just about showing up – it’s about showing up with purpose. This score gives you feedback on whether your workouts are pushing you forward, keeping you steady, or falling off the mark.

How does it actually work?

Your Overload Score is built from seven key training metrics, all measured from your recent workout data. Each one reflects a different aspect of training progression:
  1. Workout Consistency tracks how many weeks in a row you’ve hit your minimum target sessions. Longer streaks = more reliable progress.
  2. Progressive Overload checks if your total volume (weight lifted) has increased week to week. This is one of the best indicators that you’re actually getting stronger over time.
  3. Exercise Success Rate looks at how often you complete your programmed sets and reps – a measure of how dialled in you are during sessions.
  4. Volume Adherence compares your planned training volume to what you actually did. The closer they match, the more effectively you’re sticking to the program.
  5. Muscle Group Balance evaluates whether you’re spreading effort across muscle groups, or overloading some while neglecting others.
  6. Intensity Trend analyses if your training intensity is ramping up, flatlining, or dropping off. A steady incline is usually a good sign.
  7. Session Duration – Short sessions can work, but if they consistently dip below a certain threshold, it might mean your training stimulus is too light.

Privacy: Always yours, never ours

Privacy is at Overload Workout’s core. We take your privacy seriously – and honestly, we aren’t interested in what you lifted the other day. That’s your business, not ours.

  • On-device first: Sensitive data like heart rate and calories never leave your device. We process as much as possible locally, right on your phone.
  • Minimal Data Sent: Only the essentials: weights, sets, reps, duration, etc. are sent to us.
  • No tracking or selling: We don’t collect anything beyond what’s needed to make your training work. We never sell your data, ever.

You can learn more about how workout data is used for Smart Overload and across our services here.