In strength training, the hard part isn’t always doing the work — it’s knowing whether what you’re doing is actually helping you improve. That’s where Liiift Factor comes in.
What is Liiift Factor?
Liiift Factor (denoted in the app with a cursive ƒ) is a single, unified score that measures your training load for a specific move — across all the sets you did in a workout.
Unlike traditional metrics like “total volume” (reps times weight), Liiift Factor encourages smart, progressive training. It balances:
- The weight you lift
- The reps you complete in a set
- The number of sets you perform
All calculated with a math-backed formula to reflect true training intensity — not just quantity.
Why existing formulas fall short
There are excellent formulas to estimate your 1-Rep Max (1RM), like the Brzycki formula. But they’re designed for single sets — not multiple sets in a workout with varying rep counts and weight.
On the other hand, simply measuring total volume (reps × weight × sets) can be misleading. Total volume encourages you to chase more sets or reps at lower weights — while you can benefit from fewer, heavier, higher-quality sets.
That’s why we created Liiift Factor — a smarter, more balanced metric that rewards solid, high-quality sets, not junk volume.
The TL;DR. version of Liiift Factor
Liiift Factor is a weight measurement, denoted in kilograms or pounds. If your Liiift Factor is 30 kg, it means your effort for this move, during this specific workout, was equivalent to lifting 30 kg for 3 sets with 10 reps each set. We know it’s tempting use your 1RM, but for most gym-goers, this seems more rational and relatable.
Your Liiift Factor shall improve if:
- You lift heavier weight in a set
- You do more reps in a set
- You do an extra set
How it works mathematically
The Brzycki formula
At the core of Liiift Factor is the famous Brzycki 1RM formula:
1RM=Weight×37−Reps36
This allows us to compare sets across different weights and reps on equal footing. Applying the same formula, your 10-rep equivalent weight is simply 75% of your 1RM.
The Brzycki formula implies that you’d be making progress by increasing the weight by a little, even if you have to deeply cut your rep count. Here’s a chart for perspective:
| Reps | 50 kg | 55 kg | 60 kg |
|---|---|---|---|
| 1 | 50 | 55 | 60 |
| 2 | 51 | 57 | 62 |
| 3 | 53 | 58 | 64 |
| 4 | 55 | 60 | 65 |
| 5 | 56 | 62 | 68 |
| 6 | 58 | 64 | 70 |
| 7 | 60 | 66 | 72 |
| 8 | 62 | 68 | 74 |
| 10 | 67 | 73 | 80 |
| 12 | 72 | 79 | 86 |
| 15 | 82 | 90 | 98 |
If you’re someone who comfortably squats 12 reps at 50 kg, you are scored the same if you:
- Squat 10 reps at 55 kg (–17% in reps, +10% in weight)
- Squat 7 reps at 60 kg (–42% in reps, +20% in weight)
For those who train with drop sets (multiple sets done back-to-back with decreasing weight) — each drop set is harmonized as one set, also using the Brzycki formula at its core.
Unifying sets
Once we have the score of each set, they are sorted descending and assigned Contribution to the final Liiift Factor. We count all sets including warm-up sets, working sets (regular sets) and drop sets.
| Set # | Contribution |
|---|---|
| 1 | 0.40 |
| 2 | 0.40 |
| 3 | 0.20 |
| 4 | 0.10 |
| 5 | 0.05 |
| 6 | 0.03 |
This diminishing return of additional sets encourages you to do heavier, higher-quality sets.
Sets are sorted descending before assigning Contribution. Therefore, you don’t need to worry about losing on doing warm-up sets first: if you later do heavier regular sets, they will bump lighter warm-up sets lower on the list.
How to increase your Liiift Factor
Rebalance reps and weight
If you’re doing 12+ reps comfortably, consider increasing the weight and reducing reps. You’ll usually see a higher Liiift Factor by pushing yourself with heavier loads in the 6–10 rep range. If your main focus is on strength, go even lower on the rep count to the 3–5 range. Above all, always put safety first and lift within your limits.
Fewer but better sets
3–4 quality sets are ideal. After that, you’re adding diminishing returns. Focus on getting more out of fewer sets — whether that means doing more reps or bumping up the weight.
An extra set to push it
Doing an extra set will always increase your Liiift Factor. In other words, you are never punished for a less-than-ideal set.
Train smart, not just hard
Liiift Factor rewards progression. You don’t need to beat your past numbers every time — but consistently challenging your muscles is key to long-term growth.
Compare sensibly
It makes no sense to compare the weight you squat to the weight you do with bicep curls. And don’t make it a bragging right — it’s simply a tool to help you stay honest and focused on your own progress.