Imbalance analysis

Catch muscle imbalances before they become injuries.

Compare a client’s lifts against the ratios a balanced athlete should hit. Pick an anchor lift, set your targets — or start from a preset — and Trainnode flags every lift that’s over- or under-developed.

Start free trialBook a demo

14-day free trial · No credit card

Build a collection

Define balance on your terms — or start from a preset.

Choose an anchor lift, then add the exercises you want to compare against it with an expected ratio for each. Start from a built-in preset and adjust, and add bodyweight to any lift where it belongs.

Pick an anchor lift and set an expected ratio per exercise
Presets: Big 3 Balance, Upper Body Push/Pull, Lower Body Balance
Optionally add bodyweight to the anchor or any compared lift
New ratio collection
Define ratios relative to an anchor lift
Start from a template
Big 3 BalanceUpper Body Push/PullLower Body Balance
Anchor exercise
Back SquatAdd bodyweight
Exercises to compareratio × anchor 1RM
Bench Press0.75x
Deadlift1.25x
+Add exercise

Spot the imbalance

See over- and under-developed lifts at a glance.

For each client, Trainnode charts expected versus actual side by side and labels every lift balanced, over-developed, or under-developed — anything more than 10% off target — with a plain-language insight on what to do next.

Balanced, over-developed, or under-developed within a ±10% band
Expected-vs-actual bar chart with deviation percentages
Fed by tested or estimated 1RM, with bodyweight factored in
Strength ratios
Eva Nakamura · Big 3 Balance

Anchor Exercise

Back Squat

Tested 1RM

140 kgT
1 Balanced1 Over1 Under
1.5x1.0x0.5x0.0x
BenchDeadliftOHP
Expected Actual
ExerciseActualDev.Status
Overhead Press0.50x-23%Under-developed
Deadlift1.40x+12%Over-developed
Bench Press0.78x+4%Balanced

Frequently asked questions

What is an anchor lift?
The anchor is the reference lift every other exercise in the collection is measured against. For example, with Back Squat as the anchor, a 0.75 target on Bench Press means a balanced client benches about three-quarters of their squat.
Do I have to set the ratios myself?
No. Start from a built-in preset — Big 3 Balance, Upper Body Push/Pull, or Lower Body Balance — and tweak the targets, or build a collection from scratch with your own anchor and ratios.
How does it decide a lift is imbalanced?
It compares each lift’s actual ratio to your expected ratio. Within roughly 10% it’s balanced; further above is over-developed and further below is under-developed, with the exact deviation shown.
Where do the strength numbers come from?
From the client’s logged training — a tested 1RM where you’ve recorded one, otherwise an estimate from their best recent set — with bodyweight added for any lift you’ve marked.

Ready to coach with less busywork?

Start your free trial today, or explore everything Trainnode does.

Start free trialSee all features