Strength Training and the ProofShot Requirement
Strength workouts earn a bigger bonus — but only if you post a ProofShot. Here's why, what counts, and how to make sure you get the full reward.
Strength Training and the ProofShot Requirement
Strength workouts are scored differently from cardio — and a ProofShot is the key that unlocks the full bonus.
Why Strength Is Scored Differently
Heart rate tells a clear story during cardio: higher heart rate = more effort. But strength training is different. During a set of heavy squats, your heart rate spikes. During the rest between sets, it drops. Over a 45-minute strength session, your average HR looks deceptively low — not because you weren’t working hard, but because rest periods pull the average down.
NestEgg accounts for this with two mechanisms:
- Standard Strength Bonus (25%) — applied automatically to all qualifying strength workouts, no ProofShot required
- Strength Exercise Adjustment (SEA) — an additional calculation that credits the effort hidden by rest periods, unlocked by a ProofShot
Strength Workout Types
These workout types qualify for the strength bonus:
- Weightlifting / Weight Training
- Pilates
- Climbing / Bouldering
- Core Training
- Functional Training
- CrossFit
- Bodyweight Training
If you’re unsure whether your activity qualifies, check the workout type list in the app when uploading.
What You Get With and Without a ProofShot
| Scenario | What you earn |
|---|---|
| Strength workout, no ProofShot | Standard EP + 25% strength bonus |
| Strength workout, ProofShot posted within 60 min | Standard EP + SEA calculation + 10% ProofShot boost |
The SEA calculation adds a Recovery Credit that estimates the effort your rest periods are hiding from the average HR. For a typical 45-minute strength session, the difference is meaningful — often an additional 20–40% on top of the base EP.
What Makes a Valid Strength ProofShot
The ProofShot needs to visually confirm you were doing strength training. Your Nestmates see it in the feed — social accountability is part of how this works.
Valid:
- Weights, barbells, dumbbells, kettlebells in frame
- Gym environment — racks, benches, machines
- Climbing wall or bouldering setting
- Pilates reformer or studio
- Bodyweight training location (floor, pull-up bar, etc.)
- You in workout gear in a gym context
Not valid:
- Screenshots of your workout metrics (NestEgg already has that data)
- Photos unrelated to the workout location or equipment
- Selfies with no workout context
Your face doesn’t need to be in the photo. A pair of lifting gloves next to a barbell is perfectly fine.
The 60-Minute Window
The ProofShot must be posted within 60 minutes of uploading the workout to NestEgg — not 60 minutes after finishing the session.
Recommended flow:
- Finish your workout
- Open your wearable app, find the workout summary, take a screenshot
- Open NestEgg, upload the workout via photo-upload or wait for auto-sync
- Immediately post your ProofShot from the Workouts tab
Don’t leave the app and come back later — the window closes fast.
Common Questions
I did a strength workout but forgot to post a ProofShot. Did I lose points? You kept the standard 25% strength bonus — you just missed the SEA calculation and the +10% ProofShot boost. The workout still scores and still helps your Nest.
My strength workout was auto-uploaded via my wearable. Can I still add a ProofShot? Yes. Once the workout appears in your Workouts tab (white tile), tap Boost +10% and post your ProofShot within 60 minutes of it appearing.
What if my strength session doesn’t have great HR data? Post the ProofShot anyway — it still earns the +10% boost even if the SEA calculation produces a modest result. Any bonus is better than none.
I do HIIT — does that count as strength? HIIT is typically classified as cardio in NestEgg. It earns the standard EP calculation with the ProofShot +10% boost, but not the strength-specific SEA. Check the workout type list in the app — if HIIT is listed as a strength type in your version, follow the strength ProofShot flow.