Whoop 5.0 Strain is not increasing

General
1

Hey everyone,

I’ve been using the WHOOP 5.0 Peak for a while now, but I’ve noticed that my strain doesn’t really go up during weightlifting sessions, running or even throughout a busy day. I make sure the strap is snug and worn correctly, and the sensor is clean and fully charged.

Is anyone else experiencing this? Could it be the way WHOOP measures strain with resistance training, or is there something I should adjust in the app or my routine?

Appreciate any insights or tips!

2

Hi, same here: Strain doesn’t go up during jogging and workout sessions since one week on my WHOOP MG. HR zones 2 and higher are barely reached, and my heart rate hovers around 130.

I’ve also noticed that the three green LEDs on my Whoop MG are flickering, while the old Whoop 4’s are constantly lit. Are the LEDs on your WHOOP 5 flickering too?

Does this indicate a defect?

3

Hey @bomattar and @coyanis64,

WHOOP calculates Strain using your heart rate, along with accelerometer and gyroscope data, to estimate how hard your body is working. Both cardiovascularly and muscularly. That includes resistance training like weightlifting. Your Strain score builds up based on how intense and how long your effort is.

When it comes to weightlifting, WHOOP’s Strength Trainer helps track the load you’re lifting, the types of exercises you’re doing, plus reps and sets. It uses that to estimate muscular strain and rolls it into your overall Strain score. That said, Strain is still mostly driven by how high and how long your heart rate stays elevated. So, if your lifting sessions have lots of rest or aren’t super cardio-heavy, your Strain score may stay lower than it would after a run or long HIIT workout.

To get the most accurate Strain readings for resistance training:

  • Double-check your max heart rate in the app—this helps WHOOP correctly calculate your zones.
  • Try a bicep band placement if you’re doing a lot of high-movement lifts—this can help keep the sensor stable.
  • Log your lifts with the Strength Trainer to capture muscular load and get a fuller picture of your effort.

And as always, make sure you’re wearing your WHOOP 5.0 snugly, with a clean and charged sensor. That’ll keep your data as accurate as possible.