Strength Training

Exercise Metrics, Activity Type Details, and Training Advice

CategoryStrength
Session20 - 75 min

Strength training uses functional movement patterns to build usable strength, stability, and muscular endurance. It often includes bodyweight work, free weights, kettlebells, resistance bands, or compound movements. Heart rate may rise during circuits, but the main training signal is still muscular force and movement quality.

Exercise Metrics

Fitness Profile [1]

Strength
8
Low-Intensity Cardio (aerobic)
3
High-Intensity Cardio (peak)
3
Mobility & Flexibility
4
Balance
5
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Functional Strength Training
HealthKit reference [3]
.functionalStrengthTraining
MET [4]
3 - 6.5
Typical session duration
20 - 75 min
Recommended fitness level
Beginner
Injury risk
Medium

Training advice

Benefits

Functional strength training builds useful force through movement patterns like squatting, hinging, pushing, pulling, carrying, and rotating. It supports daily capacity and complements endurance training.

What to watch out for

Technique, load choice, and fatigue management matter more than novelty. Practice new movements light, keep joints stacked, and stop sets before form breaks under load.

Streakout app preview – Summary, Insights & Timeline
Visualize the Strength Training workout stats on your iPhone
Apple App Store Download Badge
Rating
5.0
100%FREE

Explore other Activity Types in the Strength category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.