Workout Readiness
A 30-second check on sleep, stress, soreness, and energy to decide how hard to go today.
Fill in the form and your result lands here.
Learn the details
Your score is a weighted composite of sleep hours, sleep quality, stress, soreness, motivation, and recovery time, plus a small bump if you have had caffeine. Below 65 points to a lighter session, below 45 to active recovery, and below 25 to a full rest day.
A readiness score has one job, and it is to stop two mistakes: training hard on a day your body cannot absorb it, and bailing on a session over ordinary tiredness that would have felt fine ten minutes into the warmup.
Two mistakes, one number
You already make this call every training day. You make it on the drive in, on feel, about ninety seconds before you have to act on it, and most of us are wrong in both directions: we grind out heavy days on three broken nights of sleep, then skip a perfectly good session because the couch made a strong opening argument. This tool does not add a judgment call. It just drags the one you were already making into the open, where you can see what is actually driving it.
What the score actually weighs
Hours of sleep is 20 percent and time since your last session is another 20, so 40 percent of the score is simply rest. Sleep quality, stress, soreness, and motivation take 15 percent each. Sleep credit maxes out at 8 hours, so 8 and 10 score identically. Recovery time scales as 3 or more days at full credit, 2 days at 85 percent, yesterday at 60, and earlier today at 30.
Caffeine is the odd one. Answering yes adds a flat 5 points regardless of dose or timing, which is enough to move a 63 into the Normal band at 68. Read that as a nudge, not as evidence. And motivation being worth 15 percent means the most fudgeable input on the form is also one of the heaviest, so answer it before you have picked your weights.
The bands, and two worked examples
- 85 and up: PR Day
- 65 to 84: Normal Training
- 45 to 64: Light Day
- 25 to 44: Active Recovery
- Under 25: Rest Day
Say you slept 6 hours at a quality of 3, stress is high at 4, soreness is moderate at 3, motivation is neutral at 3, and you trained yesterday. Sleep gives 0.75 of 20 points, so 15. Quality, soreness, and motivation each sit halfway for 7.5 apiece. Stress at 4 scores a quarter of 15, so 3.75. Yesterday gives 0.6 of 20, so 12. That totals 53: a Light Day.
Now a fuller tank. Eight hours at a quality of 4, stress 2, soreness 2, motivation 4, and three days since you last lifted. Sleep and recovery both max out at 20 each, and the four middle inputs each land at three-quarters, so 11.25 apiece. That is 85 exactly, which tips into PR Day by a single point. Same person, same tool, two very different instructions.
A forecast, not a measurement
Every input here is self-reported and collected before you touch a barbell, so the score is a prediction of how today will go, not a reading of how it went. It will be wrong in both directions. Some 63-point days turn into the best session of the month once you are warm, and some 80-point days fall apart on the second work set. Take the number as a starting position and let the first two warmup sets cast the deciding vote.
Turn the score into a dial
A low score is information. It is not a permission slip to skip and it is not an order to go home. Train or skip is the wrong question, because the useful answer is almost always in between: same session, lighter loads, fewer hard sets, out the door in 40 minutes. Use RPE to percentage to turn a lighter day into real numbers, and the recovery score for the slower picture across the week, since one bad morning is noise and two bad weeks are a pattern. Pain, illness, or a tiredness that does not lift belongs with a doctor, not with a calculator.
Answer it before you plan the session, not after you have picked your weights, and be honest about motivation, since a fudged input gives you a fudged number. If the score keeps landing low on the same day each week, look at what happens the night before.