How the Movement Variety Index is calculated

The Movement Variety Index (MVI) is a 0–100 score that combines three ideas: (1) diversity (how many different movement types you did), (2) balance (whether you covered the key pillars), and (3) weekly consistency (how often you moved). It does not try to measure calories or athletic performance. Think of it like a “nutrition label” for your movement week.

Diversity is mostly about the number of distinct movement types you checked. If you select 6 types out of 16, you’re already covering a broad range. In the calculator, the diversity component is:

• Diversity = (typesSelected ÷ 16) × 60
• It’s capped at 60 so the final score still rewards balance and consistency.

Some movement categories matter more for long-term resilience. The calculator adds a balance bonus if your week includes:

• Strength exposure (strength sessions > 0 OR strength type checked)
• Cardio exposure (cardio sessions > 0 OR any cardio type checked)
• Mobility/recovery exposure (mobility sessions > 0 OR mobility/yoga/pilates checked)
• Multi-plane movement (two or three planes reported)

Each pillar adds points, because a routine with only one “mode” (only lifting, only running, only yoga) often leaves gaps.

Consistency is simply about how many sessions you logged. More isn’t always better, but a variety score should reflect whether movement is a real habit:

• 0–2 sessions: 0–6 points
• 3–4 sessions: 8–11 points
• 5–6 sessions: 12–14 points
• 7+ sessions: 15 points

• MVI = Diversity (0–60) + Balance (0–25) + Consistency (0–15)
• Then we clamp the result to 0–100.

The result is intentionally simple and “coach-friendly.” If you want to raise your MVI, the fastest path is: add 1 missing pillar (usually mobility or balance) and add 1 new movement type.

How to use this score in real life

A Movement Variety Index is most useful when you treat it like a weekly check-in, not a judgment. Your goal isn’t 100 every week. Your goal is to avoid the trap of “same workout, same muscles, same aches.”

• 0–29 (Repetitive week): One main movement mode. Great for focus blocks, but add recovery and balance.
• 30–54 (Some variety): You have 2–4 movement types. Add one missing pillar (usually mobility).
• 55–74 (Balanced variety): Strong mix. Maintain it and rotate small “play” sessions.
• 75–100 (High variety): Very diverse week. Keep intensity reasonable so variety doesn’t become fatigue.

• Screenshot your score and post: “My MVI is ___/100 — can you beat it?”
• Do a “movement bingo” with friends: 5 types in a week wins.
• Share your score with a coach/partner to spot missing pillars fast.
• Track 4 weeks: variety tends to rise when stress drops and sleep improves.

If you’re training for a specific goal (marathon, powerlifting, sport season), your week might be more repetitive by design. That’s fine — just compensate with small doses of mobility, balance, and play so your body stays “well-rounded.”

Movement Variety Index examples (so you can sanity-check)

Example 1: “Only running” week

• Sessions: 4
• Movement types checked: running
• Strength: 0 · Mobility: 0 · Planes: one
• Result: Low variety (repetitive). Add 2× 10-minute mobility blocks + 1 strength session.

Example 2: “Balanced busy week”

• Sessions: 5
• Types: walking, strength, cycling, mobility, sport
• Strength: 2 · Cardio: 2 · Mobility: 1 · Planes: two
• Result: Solid variety (typically 55–75). You’re covering multiple pillars.

Example 3: “High-variety, low-sleep” week

• Sessions: 9
• Types: strength, HIIT, running, hiking, sport, yoga, mobility, balance
• Result: Very high variety (75+). Great diversity — but watch fatigue; keep 1–2 sessions easy.

The score is designed so a “perfect” week doesn’t require elite training. If you walk, lift twice, do one mobility session, and play one sport game — you’ll likely land in a healthy middle-high range.

Frequently Asked Questions

• Is a higher Movement Variety Index always better?

  Not always. A higher score usually means you’re covering more movement skills and reducing overuse, but too much variety can become “random workouts” with no progression. For general health, aim for a steady 55–75 most weeks. If you’re in a focused training block, you might intentionally be lower — just add small doses of the missing pillars.

• What counts as a “movement type”?

  In this calculator, a movement type is a distinct style of activity that loads your body differently: walking vs running, strength vs yoga, sport vs cycling, and so on. The point is to reflect different patterns, different muscles, and different coordination demands.

• What if I only have 2–3 days to exercise?

  You can still score well. Variety isn’t “more days.” It’s “more flavors.” In three sessions you can combine strength + cardio + mobility by adding a 10-minute mobility finisher or a short walk on off days.

• How do I increase my score the fastest?

  Add the missing pillar first: if you never do mobility, add 2× 8 minutes. If you never do strength, add 2 short full-body sessions. Then add one “play” movement (sport, dance, hike) once per week.

• Does this replace a training plan or a coach?

  No — it’s a snapshot tool. Coaches design progressions and adjust volume/intensity for your goals. The Movement Variety Index helps you spot gaps and repetitive patterns quickly.

• Is my data stored anywhere?

  No. Everything runs locally in your browser. If you choose “Save Result,” it stores a small history in your device’s localStorage so you can compare weeks.

Build variety without turning your week into chaos

The easiest mistake with “variety” is to treat it like randomness: Monday spin class, Tuesday heavy deadlifts, Wednesday HIIT, Thursday hot yoga, Friday pickup basketball, Saturday long run… and then you wonder why you’re sore everywhere. True variety is intentional coverage. You want different tissues and skills to get trained — while still repeating a few key patterns often enough to improve.

Here’s a practical way to think about movement variety: imagine your body has five “movement nutrients.” A healthy week includes at least small servings of each:

• Strength (tissue capacity): squats/hinges/push/pull/carry patterns.
• Cardio (engine): easy steady movement plus occasional harder efforts.
• Mobility (range + control): joints that can move well under light load.
• Coordination & balance (skill): agility, single-leg work, rhythm, reaction.
• Play (motivation): sport, dance, hiking — the stuff you’ll actually keep doing.

Your Movement Variety Index rewards that “nutrient coverage” with the balance bonus. If you’re missing one, you can usually fix it with 10 minutes, not a total routine rewrite:

• Missing mobility? Add a 6–10 minute hip/ankle/shoulder flow after 2 sessions.
• Missing strength? Add a minimalist circuit: goblet squat, row, push-up, carry (20 minutes).
• Missing balance/coordination? Add single-leg stands, lateral steps, and a short jump-rope block.
• Missing play? Replace one “should” workout with a fun one. Consistency follows enjoyment.

Use these as “default weeks.” You can swap activities while keeping the pillars intact:

• 3-session week (busy): Day A strength + 10 min mobility, Day B cardio + balance, Day C play/sport.
• 4–5 session week (most people): 2× strength, 2× cardio, 1× mobility/play (or split it into short add-ons).
• Goal-focused week: Keep your main goal sessions (e.g., running), then sprinkle small doses of the missing pillars.

Many modern workouts are straight-line: treadmill running, cycling, machines. They’re great — but they’re mostly “forward/back” motion. Sport, dance, lateral steps, carries, and rotational work train your body to handle real-life angles. That’s why the calculator gives a small bonus if you moved in two or three planes. Even one short lateral/rotational block per week can make your routine feel more complete.

1. Add one missing pillar (usually mobility or strength) with a 15–20 minute session.
2. Add one new movement type that feels easy (walk, hike, dance, or yoga).
3. Keep your hardest session the same — don’t “stack” intensity just to increase variety.

Do that for 2–3 weeks and you’ll usually notice fewer nagging aches, better recovery, and more motivation — which is the real point of a variety score.

More questions people ask

• Can I use this for strength training programs (push/pull/legs, etc.)?

  Yes. A focused strength split can still score well if you add short mobility, a bit of easy cardio, and one “play” or balance block weekly. The goal is to keep your joints happy and your energy system trained, not to abandon progression.

• What if my week is high variety but I feel exhausted?

  Variety is not the same as recovery. If your score is high but fatigue is high, reduce intensity on 1–2 sessions (make them easy), keep mobility gentle, and prioritize sleep and nutrition. A sustainable week beats a perfect score.

• How often should I aim to change movement types?

  Think “seasonal rotation,” not daily novelty. Keep a few anchors (like two strength sessions) and rotate one accessory movement every 3–6 weeks. This maintains progress while preventing boredom.