Health, Recovery & Your Muscle Rank
The free Health hub, check-ins and recovery score, plus how XP and Muscle Rank track your progress.
Two systems run alongside your training and nutrition: the Health hub, which tracks how you're recovering, and the gamification layer, which turns your consistency into visible progress.
Daily check-ins
A quick daily log of sleep, soreness, stress, and whatever else your check-in is configured to ask. Your sleep from the check-in feeds your recovery score. Check-ins, recovery and basic bloodwork are free on every tier; advanced bloodwork markers, health protocols and the compound library are Pro.
Recovery score
Your recovery score is a 0–100 read on how ready you are for the next hard session, built from heart-rate variability, resting heart rate and sleep against your own baseline. The heart-rate readings come from a connected wearable or from what you log. It informs your training and won't block a session: you decide what to do with it, and it keeps a rough week from sneaking up on you.
- 40%Heart-rate variability: the earliest signal
- 30%Resting heart rate: confirms the trend
- 30%Sleep: duration and consistency
| Score | What the app shows | A reasonable response |
|---|---|---|
| 70 and above | Primed to train | A good day to push hard or chase a PR |
| 40 to 69 | Ready to train | Train as planned |
| Below 40 | Prioritise recovery | Ease back the volume, or make it active recovery |
XP and Muscle Rank
Logging workouts, hitting check-ins, and staying consistent earns XP. XP maps to a level (a plain number that keeps climbing with no cap). Muscle Rank is separate: each muscle group earns its own tier, from Wood through Legend, based on how often you train it, how much volume it gets, and whether its lifts progress over time.
Rank moves slowly on purpose
Muscle Rank rewards months of consistency, so a single strong week barely moves it. Slow movement is intended.
Where to go next
More guides
MuscleBuddy 101: What's Where and Why
A quick orientation to the app: what Plan, Train, Nutrition, Health and Community do, and how they connect.
Logging Your First Workout
The logging flow: starting a session, recording sets, RPE/RIR, and how offline mode keeps you covered.
Understanding Your Program & Progression
How double progression, linear, RPE and the other progression methods set your training loads from what you log.
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