Methodology
The Grov Score
Every exercise in Grov is rated 0 to 10 on how good it is for general, time-efficient strength training. One number, four honest axes, a written reason for each of the 1050 exercises in the catalog.
The formula
Each exercise scores 0 to 10 on four axes. The final Grov Score is their weighted sum:
40% Setup + 30% Stability + 20% Efficiency + 10% Skill
The four axes
Setup
40%How fast you can start. Grab-and-go tools (bodyweight, dumbbells, kettlebells) score highest; rigs that need loading, clipping, or a machine queue score lower. A long, fiddly setup is friction between you and the work.
Stability
30%How much the movement makes you control the load yourself. Free weights demand balance and recruit stabilisers; machines do that work for you, so they score lower. A Smith machine is capped hard for the same reason.
Efficiency
20%How much you train per rep. Compound, multi-joint movements beat isolation, with a bonus for each extra muscle group worked. More stimulus per minute is the whole point of a 30-minute session.
Skill
10%How accessible it is. Beginner-friendly movements score highest; lifts that need months of practice to do safely score lower. A great exercise you cannot perform yet is not a great exercise for you today.
Worked examples
One-Arm Kettlebell Row
9.5Kettlebell · Upper back
Unilateral kettlebell row: grab-and-go (9), free-weight unilateral pulling trains stabilisers strongly (10), multi-joint horizontal pull (10), beginner-accessible (9). Weighted = 9.5.
Two-Arm Kettlebell Row
9.5Kettlebell · Upper back
Bent-over double-kettlebell row: grab-and-go (9), free-weight bent-over hold trains stabilisers/lower-back isometric (10), multi-joint horizontal pull (10), beginner-accessible (9). Weighted = 9.5.
Bent Over Two-Dumbbell Row
9.4Dumbbells · Upper back
Free-weight bent-over row, grab-and-go dumbbells, high stabiliser and postural demand, compound multi-muscle pull. 0.4*9+0.3*10+0.2*10+0.1*9=9.4.
Bent Over Two-Dumbbell Row With Palms In
9.4Dumbbells · Upper back
Neutral-grip variant of the two-DB bent row; same free-weight grab-and-go compound pull. 0.4*9+0.3*10+0.2*10+0.1*9=9.4.
How the scores are produced
A deterministic baseline comes from each exercise's equipment, mechanic (compound vs isolation), and difficulty. That baseline is then refined by a review pass that adjusts edge cases and writes the one-line rationale you see on every exercise. Setup leans on equipment friction, stability on free-weight demand, efficiency on how many muscle groups move at once, and skill on how beginner-accessible the movement is.
Frequently asked
What is the Grov Score?
The Grov Score is a 0 to 10 rating of how good an exercise is for general strength and longevity training. It combines four axes: setup (40%), stability (30%), efficiency (20%), and skill (10%). Every one of the 1050 exercises in Grov's catalog carries a score and a written rationale.
How is the Grov Score calculated?
Each exercise gets a 0 to 10 sub-score on setup, stability, efficiency, and skill. The final score is the weighted sum: 0.4 x setup + 0.3 x stability + 0.2 x efficiency + 0.1 x skill. A deterministic baseline is computed from the exercise's equipment, mechanic, and difficulty, then refined by a review pass.
Why does setup carry the most weight?
Because the best program is the one you actually do. Friction at the start of a set (loading plates, finding a free machine, complex positioning) is the most common reason people skip work. Grov weights setup highest to favour movements you will keep doing.
Does a higher Grov Score mean a better exercise for everyone?
It means better for general, time-efficient, low-friction strength training. A competitive powerlifter optimising a one-rep max would weight the axes differently. The score is a starting point, not a verdict; you can always swap to any exercise in the catalog.