Smart Workouts & Rest Days

Train smarter.
Recover faster.

The science-backed muscle recovery tracker that knows exactly when each muscle is ready.

Download on the App Store Coming soon to Google Play

See it in action

Tap the tabs at the bottom of the phone to switch screens — it's the app's real navigation.

Screenshot Home — recovery status
MuscleReady app — Home screen with the recovery muscle map
More screens

Every muscle, tracked

Every one of these problems is solvable with the right data. That's exactly what MuscleReady gives you.

Interactive muscle map

Your whole body at a glance. Every muscle group is color-coded by recovery state — Ready, Almost ready, Recovering, or Neglected — so you know what to train the moment you open the app.

Science-backed recovery algorithm

Recovery timers start from per-muscle baselines — around 48 hours for large groups like quads and back, down to about 20 for core and forearms — then adjust for ten personal factors: training volume, intensity, load relative to bodyweight, experience, strength baseline, age, sleep, protein intake, and sex. Calibrated against published recovery research, not guesswork.

Log workouts in seconds

A focused exercise library with category filters and search. Log sets, reps, and weight, save your routines as presets, and every logged exercise updates the recovery clock for the exact muscles it hits — primary and secondary.

Insights that steer your week

Sessions, week streak, and a muscle balance score up top. A weekly calendar shows your training rhythm, and an "Avoid today" list warns you off exercises that target muscles still recovering.

Analytics

Exercise trends, personal bests, and muscle coverage — see which lifts are moving, which records you're breaking, and which muscle groups you've been neglecting.

Streaks that survive rest days

A weekly streak rewards consistency, with streak freezes so one busy week doesn't erase months of momentum. Recovery days count — that's the whole point.

Where the numbers come from

MuscleReady's recovery windows aren't invented. They're built on peer-reviewed resistance-training research from university exercise-physiology labs. Here's exactly what we drew on, and what each finding contributes.

Muscle protein synthesis rises 50% at 4 hours and 109% at 24 hours after heavy resistance exercise, returning close to baseline by 36 hours.

Sets the baseline shape of every recovery curve in the app.

MacDougall, Gibala, Tarnopolsky, MacDonald, Interisano & Yarasheski (1995). Canadian Journal of Applied Physiology, 20(4), 480–486. Department of Kinesiology, McMaster University

Peak torque recovered 24 hours after a single-joint knee extension but took 48 hours after a multi-joint leg press — and rectus femoris swelling persisted to 96 hours.

Why compound lifts extend a muscle's recovery window more than isolation work.

Dourado, Vieira, Boullosa & Bottaro (2023). Biology of Sport. University of Brasília · James Cook University

Men and women lost similar strength immediately after resistance exercise, but women's peak torque recovered more slowly across four days.

Informs the sex modifier in the personalisation model.

Flores, Gentil, Brown, Pinto, Carregaro & Bottaro (2011). Journal of Strength and Conditioning Research, 25(11), 3039–3044. Strength Training Laboratory, University of Brasília

Across 49 studies and 1,863 participants, gains from added protein plateaued at about 1.6 g per kg of bodyweight per day.

Why your protein intake shortens or lengthens the estimate — up to a point.

Morton et al. (2018). British Journal of Sports Medicine, 52(6), 376–384. McMaster University

Consecutive nights of sleep restriction reduced force output on multi-joint movements; later reviews report impaired neuromuscular function and increased fatigue after sleep loss.

Why short sleep pushes your recovery estimates out.

Knowles et al. (2018). Journal of Science and Medicine in Sport, 21(9), 959–968; and a 2025 systematic review in Sleep and Breathing.

An honest note on limits: this research describes group averages, not you specifically. MuscleReady produces an estimate to train around, clamped between 12 and 96 hours — not a measurement of your tissue. The app has not been clinically validated, it is not a medical device, and it does not diagnose, treat, or prevent injury. Pain or injury is a question for a qualified professional, not an app.

Support

Questions, bugs, or feature requests — email us and you'll get a reply, usually within two business days.

riverwolfenterprises@gmail.com

Do I need an account?

No. MuscleReady has no sign-up and no login. Open the app and start logging.

Where is my data stored?

Entirely on your device. There is no cloud, no account, and no server — your workouts, profile and recovery history never leave your phone.

How do I delete my data?

Because everything is stored locally, deleting the app removes all of it permanently. There is nothing held anywhere else.

How are recovery times calculated?

Each muscle group gets its own recovery window, adjusted by your training experience, age, bodyweight, sleep, protein intake and how hard you trained that session. Windows are clamped between 12 and 96 hours.

Is MuscleReady medical advice?

No. It is a training tool, not a medical device. It does not diagnose, treat or prevent injury or illness. Talk to a qualified professional about pain, injury, or any medical concern.

Something is broken.

Email the address above with your device model and iOS version and we'll take a look.

Privacy Policy

Last updated 18 July 2026

MuscleReady does not collect your data. Not anonymously, not in aggregate, not at all.

The app has no account system, no login, and no server. Everything you enter — your profile, bodyweight, age, sleep and protein inputs, logged workouts, recovery history, saved presets and streaks — is written to storage on your own device and never leaves it.

There is no analytics SDK, no crash reporting, no advertising identifier, and no tracking of any kind. The app makes no network requests in normal use.

Because nothing is transmitted, there is nothing for us to share, sell, or hand over. We could not retrieve your data if you asked us to.

Deleting your data: uninstalling MuscleReady permanently removes everything it stored. No copy exists anywhere else.

Children: the app is rated 4+ and collects nothing from anyone, regardless of age.

Changes: if a future version ever collects data, this policy and the App Store privacy label will be updated before that version ships.

Questions about privacy: riverwolfenterprises@gmail.com