Table of Contents
Understanding Muscle Recovery Percentages
View or Edit Your Muscle Recovery
Tracking Recovery from Imported Workouts
Muscle Recovery in Fitbod
Regular physical activity delivers a wide range of health benefits. But sustainable progress relies not just on consistent effort but also on adequate recovery. Muscle recovery plays an important role in performance, adaptation, and injury prevention.
Fitbod helps you manage this by tracking the recovery status of individual muscle groups based on your logged workouts. This information is then used to guide your next workout, promoting balanced training while giving fatigued muscles the time they need to recover.
Understanding Muscle Recovery Percentages
When you log an exercise, Fitbod looks at the sets, reps, and weight of exercises performed to estimate how much each muscle group was worked. After you finish your workout, you can view a heat map showing which muscles were used and how much they were impacted.
Each muscle group gets a recovery percentage from 0% to 100%, based on how much it was trained. Muscles are considered fully recovered after six days, unless other factors affect that timeline.
If you’ve entered your body stats (like age, weight, or gender) or synced with Apple Health, Fitbod uses that info to make recovery estimates more accurate.
Cardio exercises are also taken into account, especially when logged often, since cardio impacts muscle recovery.
Your workouts are intended to build around the muscles that are freshest, but you don’t have to wait for 100% recovery to train a muscle again. You can continue to work slightly sore muscles as long as you’re giving your body enough time to recover overall.
Fitbod won’t normally recommend exercises for muscles that are fully fatigued (0% recovered). However, there are some exceptions. For example, if all major muscle groups are close to 0%, or if you’re following a PPL split, chest may still be included if you're on a Push Day even if it hasn’t fully recovered.
View or Edit Your Muscle Recovery
iOS
To view your muscle recovery avatar:
- Go to the Body Tab
- Select the Recovery tab (top right)
- Swipe left or right to rotate the avatar and view the front or back of the body
To view or edit your muscle recovery percentages:
- Go to the Body Tab
- Select the Recovery tab (top right)
- Tap [#] Fresh Muscle Groups in the top right corner
- Tap Edit to manually adjust recovery levels
To view your muscle group history:
- Go to the Body Tab
- Select the Recovery tab (top right)
- Tap any muscle group on the avatar to view its workout and recovery history
- Swipe left or right to rotate the avatar and view the front or back of the body
Android
To view your muscle recovery avatar:
- Go to the Body Tab
- Select the Recovery tab (top right)
- Swipe left or right to rotate the avatar and view the front or back of the body
To view or edit your muscle recovery percentages:
- Go to Your Gym Profile (top center of the Workout tab)
- Scroll down to Select Muscle Recovery Percentage at the bottom
Tracking Recovery from Imported Workouts
When you connect Fitbod to Apple Health (iOS) or Google Health Connect (Android), workouts logged through other apps, like indoor runs, swimming, hiking, or rowing, can also impact your muscle recovery, just like workouts logged directly in Fitbod.
Each type of exercise has its own recovery profile based on which muscles are used. You can view the muscle targets by tapping on an exercise in Fitbod. For example, swimming works all muscle groups.
The longer or more intense the session, the more it affects recovery. So if you log a long run through another app, Fitbod will take that into account and avoid suggesting a tough leg workout right after.