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 — sleep, soreness, stress, whatever your check-in is configured to ask — feeds your recovery score. This part of Health is free on every tier; deeper health tooling (bloodwork, compound tracking, cycle templates) is a Pro feature for people who want it, but check-ins and recovery are available to everyone from day one.
Recovery score
Your recovery score is a rolling read on how ready your body is for the next hard session, built from your check-in history. It's informational, not a hard gate — you decide what to do with it, but it's there so a rough week doesn't sneak up on you.
XP and Muscle Rank
Logging workouts, hitting check-ins, and staying consistent earns XP. XP maps to a level (Newbie through Legend, 13 levels) and your Muscle Rank is a separate 9-tier system (Wood through Legend) that reflects your actual strength and consistency over time — not just activity for its own sake.
Rank moves slowly on purpose
Muscle Rank is built to reward months of consistency, not a single strong week. If it feels slow to move, that's the design, not a bug.
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 actually do, and how they connect.
Logging Your First Workout
The actual 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 other progression methods automatically adjust your training loads.
Track your sets and reps automatically with MuscleBuddy
Free workout logging, auto-progression, and a coaching layer that adapts to your real data.
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