How to tell if a change is real.
You do not need our app for this. You need a notebook, two to four marks, and fourteen days you refuse to judge. This is the standard, stripped for anyone who already trains.
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01
Declare first
Name two to four things that should move, and in which direction, before you start. If you write them after the fact, that is a story, not a measurement.
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02
Fourteen days of baseline
You measure. You do not judge. Nothing in that window proves progress. It sets the floor you already have.
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03
Same conditions
When you re-test, the setup stays: same movement, same depth or tempo, roughly the same time of day. A sloppy re-test is not a measurement.
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04
Noise has a name
A change smaller than your normal day-to-day swing is within your normal range, and that is what we call it. Not a win, not a loss.
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05
Misses stay
If you declared plus five pull-ups and you have plus two, that stands. Erasing it is marketing.
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06
Words and numbers together
If the load goes up and you feel worse, that is a signal, not noise to ignore. They should move together, or the split is the thing to look at.
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07
Insufficient data is a result
Two points are not a trend. "Not enough yet" is more honest than an invented one.
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08
You against you
The only comparison is this person against their own baseline. A stranger's best five seconds is not your record.
These rules do not care how often you train. They care whether a later number is allowed to mean anything.