Two years ago, screenless fitness tracker Whoop took on a problem that none of its competitors have managed to solve: answering the question “how hard was your weightlifting workout?” Its initial implementation was clunky and finicky. I don’t think I managed to log a single workout correctly. But now, with improvements over the years, it’s become a much more useful feature.
The game changer for me? Being able to connect exercises to a workout after you do the workout. This way you can’t mess up the tracking during the workout, but you still get the thing you actually care about—a Strain score accurate enough to power the app’s sleep and recovery recommendations. Read on for more about how to use the Strength Trainer, and what it can and (still) can’t do.
What is Whoop’s Strength Trainer?
Credit: Beth SkwareckiTo use the Strength Trainer, you need to create (or choose) a workout in the app, telling Whoop exactly what exercises you plan to do, what weight you’re using, and how many sets and reps. You can either have the app follow along with your workout in real time, or connect a workout to an activity after the fact.
This approach never worked for strength training, though—and that’s a caveat that applies to tracking strength training with any heart-rate-enabled wearable. Your heart rate graph during a weightlifting session will show lots of resting time, and only brief spikes into higher territory. Those heart rate spikes don’t tell the full story of how hard your muscles were working to lift the weight. That’s why I keep saying to ignore heart rate during weight lifting sessions.
Before Whoop introduced the Strength Trainer, my weightlifting sessions would always appear in the app as light workouts, equivalent to an easy run or brisk walk—even if I’d had a killer, heavy workout. But with the feature, strength workouts now show an appropriate amount of Strain. And since Strain scores power your recovery recommendations, that’s kind of important. The Strength Trainer turned Whoop from a wearable that only made sense for endurance athletes into one that makes sense for strength athletes, as well, and everybody in between.
The best way to use Whoop’s Strength Trainer is after the fact
Adding the details of my strength workout brings it from a 9.2 strain (light) to 13.1 (the upper end of moderate—maybe not accurate, but definitely closer to reality). Credit: Beth SkwareckiAll you do is this:
End the activity and wait for Whoop to process it.
Choose or create a workout that matches what you did.
I keep track of my workouts in a notebook while I do them, so it’s simple for me to fill in the details afterward. You could use an app if you prefer—Hevy is one of my favorites. And yes, you could follow along with the Whoop app, but that’s an experience so frustrating and error-prone that I can’t recommend it. Still, for the sake of being thorough, let’s dig in.
To start the workout, you go to the plus icon in the corner of the app’s home screen, and instead of selecting Start Workout, select Strength Trainer instead. Choose the workout you created, and hit Start Workout from that screen. The app will start a warmup timer, and you can begin your exercises by tapping Start First Set.
To do the workout, you’ll need to tap a button in the app every time you start a set and every time you finish one. This is awkward if you don’t want to have your phone with you, and double awkward if you do want to use your phone for anything during the workout. For example, if I’m videoing a set, I need to start the set, switch apps, start my camera, do the set, stop my camera, switch apps, and stop the set in the Whoop app. Miss a step, and you screw up your workout tracking.
Add a set
Reorder exercises
Add an exercise
Change the weight of an exercise (including one you already did)
Log a set as having been done in the past (if you did it but forgot to hit the start button)
Being able to edit the workout on the fly, or undo a set, are great additions that the Strength Trainer didn’t have when it first launched. But there is still no way to address the common problem (for me, anyway) of forgetting to start a set. When I’m filming sets, or using my phone for anything else during the workout—responding to a text, say—I can easily lose track of the Whoop app. I say, “that’s enough texting,” put down the phone, lift my weight, and then return to the phone and realize my mistake. Drives me nuts.
Why the Strength Trainer still disappoints me
I still have such mixed feelings about the Strength Trainer. On the pro side: It does give me an appropriate Strain score for my weightlifting, and adding the workout after the fact is convenient and doesn’t mess up my workout. (I wish there were a push notification so I couldn’t forget, but as long as I remember, it’s all good.) No other wearable does anything like this; they all track the effects of strength training as if it were a type of cardio.
These limitations seem to be tied to the Strength Trainer’s origins in Whoop’s 2021 acquisition of Push, a company that tracked strength exercises through a wrist-based velocity sensor. Whoop users were excited to see velocity-based training (VBT) come to Whoop, but that never happened.
But Whoop never brought that promise to Whoop users. (If they have plans, they’re still under wraps.) Instead, they seem to have used some of the underlying technology to train their own algorithms to recognize exercises. If you do a squat while using the Strength Trainer, your Whoop device will, presumably, notice when your rep starts and ends, and record how fast you did the squat.
Unfortunately, since Whoop is so squirreley in describing its algorithms, it’s really hard to know what it’s doing, or even what you’re missing (if anything) when you log a strength workout after the fact versus following along in the moment. I emailed back and forth with the Whoop team when the Strength Trainer first came out, trying to understand what calculations it was doing and why, but they kept sending me vague statements that explained nothing.
So, I’m disappointed on many levels. I’m disappointed that Whoop seemed to cannibalize a VBT company to provide something that doesn’t even do VBT. I’m disappointed that Whoop doesn’t tell you what the Strength Trainer is even doing in there. I’m disappointed that the Strength Trainer is so hard to use in its most full-featured version, and I’m disappointed that I don’t even know whether I’m missing out by using the more convenient Log Later function.
But here we are. If you find it convenient to follow workouts through the app, great. You are luckier than I. But even with the after-the-fact workout logging, Whoop has still managed to address the fact that strength training is harder on your body than a light cardio workout—something that other wearable companies have not figured out how to do.
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