To rate workout difficulty 1 to 10, score the week as a whole: 1 to 3 means easy and fresh, 4 to 6 means solid work you recovered from, 7 to 8 means hard going, and 9 to 10 means you were close to flat out.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What are you actually scoring?
The check-in asks two separate things. "How hard was last week?" is about effort. "How tired or sore do you feel?" is about the state you're in now. They overlap, but they aren't the same.
You can have a hard week and feel fine. You can have an easy week and feel wrecked because you slept badly. Score each one separately. The builder averages them into "strain" and, for extreme answers, treats them as warning lights.
What does each number feel like?
This is a simple guide, not an official scale.
| Score | "How hard" feels like | "How tired" feels like |
|---|---|---|
| 1 to 3 | I could have done more | Fresh, ready to go again |
| 4 to 5 | Solid work, fully in control | A little stiff, nothing a good night won't fix |
| 6 to 7 | Hard in places, I had to focus | Noticeably tired, a bit sore |
| 8 | Most sessions were a grind | Heavy legs, low energy |
| 9 to 10 | I was close to my limit all week | Exhausted, dreading the next session |
If you hesitate between two numbers, ask yourself whether you'd happily repeat the week tomorrow. If yes, go lower. If you'd rather not, go higher.
Why do the numbers matter?
Because they steer next week. The builder averages the two scores, which it calls strain:
- 3 or less is +20%
- Up to 5 is +10%
- Up to 7.5 holds steady
- Above 7.5 is -10%
Two examples, to show it working. Rate hard 4 and tired 4 and you get a strain of 4, which is +10% if you finished every session. Rate hard 8 and tired 8 and strain is 8, so the next week eases off by 10%.
Extreme scores skip the average. Tiredness of 9 or 10, or hard at 9+ together with tired at 8+, triggers a recovery week. We cover that in recovery week workout plan.
How do you score honestly?
- Score the whole week, not the best session or the worst one.
- Do it when you're fresh, not at 11pm after a bad day.
- Don't score what you think you should feel. Nobody gets a medal for a 3.
- Treat pain separately. It isn't a number. It's the yes or no question, and a yes means a recovery week.
- Notice the lag. Soreness often peaks a day or two after a hard session, so check in once it has settled. Sore for days after working out explains what's normal.
Sleep and stress change how tired you feel, so a poor night will show up in your score. That is fine. It is real information. For more, see how much sleep to lose weight.
Does a high score mean you failed?
No. A 9 isn't a failing grade. It's a signal, and the builder responds to it with a lighter week. The only way to fail the check-in is to give answers that aren't true.
FAQs
Should I rate the hardest session or the whole week?
The whole week. Think of the overall load, not one standout session.
What if I'm tired because of work, not training?
Score how tired you actually feel. The builder doesn't know the cause, and a tired body needs a lighter week either way.
Is there a right answer?
No. The answer is whatever is true, because that's what gets you the right next week.
The bottom line
Score effort and tiredness separately, score the whole week and let the numbers be unflattering. The builder can only adjust to what you tell it. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- check-in
- effort