Recovery, bloodwork, and supplements, side by side
Sleep, resting heart rate, your last lab panel and what you're taking usually sit in four apps and a notes file. MuscleBuddy tracks them together, flags what has drifted, and leaves the decisions to you.
Informational only, not medical advice. Consult a qualified clinician before changing medication, hormones, or supplements.
A daily recovery score from HRV, resting heart rate, and sleep
The score weights heart rate variability at 40%, resting heart rate at 30% and sleep at 30%. When a wearable reports breathing rate or blood oxygen, those take a combined 15%. HRV and resting heart rate are compared with your own baseline instead of a population average, and a lower resting heart rate scores better. The result is a 0–100 number for the morning.
Enter HRV and resting heart rate by hand or sync them from a wearable. Manual entries score the same way, apart from breathing rate and blood oxygen, which only a wearable supplies. Measure the same way each morning; that makes the score more reliable than a pricier device would.
One rough morning changes nothing, and MuscleBuddy does not cancel a session because a number dipped. On the Free tier the score is information only. On Pro, three low-recovery days in a row ease that week's training automatically, and one tap on your workout undoes it; if a coach reviews your training, the change goes to them as a proposal instead. Separately, on any tier and most progression methods, a lift that misses its rep floor three sessions in a row drops 10%.
Bloodwork, with your ranges and your trend
Enter a lab panel and each marker is stored with its value, its unit and a flag (low, normal, high or critical) against that marker's reference range, with separate male and female ranges where they differ.
A marker outside its range shows on your dashboard with the flag and a line back to your previous reading. What it means is for you and a clinician to work out; the app lets you see TSH climbing across four panels without keeping a spreadsheet.
Basic markers cover the standard lipid panel, glucose and A1c, CBC, kidney and liver basics, vitamin D, B12, ferritin and vitals. Advanced markers add hormone panels, advanced thyroid, ApoB and Lp(a), and inflammatory markers. If you grant a coach access to your health data, they see the same readings and flags you do.
Your supplement stack, checked against itself
MuscleBuddy carries a catalog of common supplements (creatine, caffeine, beta-alanine, the fat-soluble vitamins, common nootropics), each tagged with its category, its mechanism and any interaction flags.
Add what you take, log doses and timing, and the module compares each pair in your stack: stimulants taken late in the day, fat-soluble vitamins competing for absorption, prescription medications a clinician should look at before you add something. The flags are information, a prompt to read more or ask someone qualified. They are not medical advice and do not tell you what to take.
For any compound in the catalog you can generate a short explanation of what it is, how it works and what to be careful about, written from the catalog entry. Entries cite their sources so you can read them yourself.
How health sits with the other three modules
Health holds the context the other modules have no data for. On Pro, a rough recovery stretch can bring a training deload forward. Your last panel and your stack help explain what shows up in your training and nutrition.
Conditions and Upkeep add more: if you have declared a condition and turned on its volume-reduction adaptation, a flare you log in your check-in cuts that week's training volume, and an appointment shows how your recovery and mood looked around it. The module describes and trends these records and does not diagnose anything from them.
Check-ins tie it together
A daily check-in records what the sensors miss: sleep, fatigue, soreness, motivation and stress, beside whatever you logged that day, such as HRV, resting heart rate or bodyweight. It takes under a minute, and it gives you a record to look back on when a training block goes wrong two months later.
Some of it is used straight away: weigh-ins drive the macro adjustment, and sleep and vitals feed the recovery score. The rest is context for you and your coach.
If you coach, the dashboard's Alerts widget lists who missed a check-in, who hasn't trained in a week, whose lifts have stalled and whose last panel came back out of range. The alerts come from fixed rules over your clients' data, with no AI. Each client's check-in history is one click away, and you can comment on any day's entry.
Frequently asked
- Do I need a wearable to use the recovery score?
No. Enter HRV, resting heart rate and sleep quality by hand each morning. A wearable saves the typing and can add breathing rate and blood oxygen; otherwise the score works the same way.
- Does a low recovery score change my program?
One low morning, no. Three low-recovery days in a row can, on Pro: that week's training eases automatically, and one tap on your workout undoes it. If a coach reviews your training, the change goes to them as a proposal and they decide. On the Free tier the score is information only. Separately, on any tier, every block closes on a scheduled deload week, and under most progression methods a lift that misses its rep floor three sessions in a row drops 10%.
- Is bloodwork medical advice?
No. MuscleBuddy stores your readings and flags values outside the reference range. It does not diagnose anything, and it does not prescribe anything. Take flagged readings to a qualified clinician.
- How does supplement interaction flagging work?
Each compound in the catalog carries category and interaction metadata. Add one to your stack and the module compares it with everything else you take and flags known interactions on the stack view. The flags are information, not medical guidance.
- Can my coach see my bloodwork?
Only if you grant them access to your health data, and only while you work together. They see the same readings and flags you do. When the relationship ends, so does their access, and your history stays with your account.
- Is the health module free?
Mostly. Free: the health hub and daily check-ins; basic supplement stack logging; free-text symptom logging; the supplement stack interaction check; and the basic bloodwork panel, plus the recovery score and vitals. Pro adds advanced bloodwork markers; cycle and PCT protocols; and the full compound library and AI explanations.
Track recovery like you track training
Free: the health hub and daily check-ins; basic supplement stack logging; free-text symptom logging; the supplement stack interaction check; and the basic bloodwork panel, plus the recovery score and vitals. Pro ($9.99/mo) adds advanced bloodwork markers; cycle and PCT protocols; and the full compound library and AI explanations.