Gym Recovery Calculator
Find out if your body is ready to hit the gym today with a personalized recovery score based on sleep, soreness, and motivation.
Frequently Asked Questions — Gym Recovery Calculator
Should I work out with muscle soreness (DOMS)?+
Mild to moderate DOMS (1-3/5 soreness) is generally fine to train through with reduced intensity. Severe soreness (4-5/5) indicates incomplete muscle repair — training the same muscle group now increases injury risk and impairs strength gains. When very sore, do active recovery (walking, swimming) or train a completely different muscle group.
How long does muscle recovery actually take?+
Recovery timelines by training type: Cardiovascular (low-moderate intensity): 24-36h. Strength training (hypertrophy range): 48-72h. Heavy strength training (3-5 rep max): 72-96h. High-intensity interval training (HIIT): 48h minimum. Age, sleep quality, nutrition, and training experience all affect recovery speed.
What is HRV (Heart Rate Variability) and why does it measure recovery?+
HRV measures the millisecond variation between each heartbeat. Higher HRV indicates the parasympathetic nervous system (rest and recover) is dominant — meaning you are well-recovered. Lower HRV than your baseline (by 10+ ms) means your sympathetic system is stressed. Many athletes use HRV via Whoop, Garmin, or Apple Watch to guide training decisions daily.
What are the best foods for muscle recovery?+
Top recovery foods: Protein (chicken, fish, eggs, Greek yogurt) for muscle repair — aim for 0.4g/kg per meal. Carbohydrates to replenish glycogen — especially important after HIIT or endurance training. Tart cherry juice reduces DOMS by 8-24h in research. Omega-3 fatty acids (salmon, walnuts) reduce exercise-induced inflammation. Creatine monohydrate (3-5g/day) accelerates cell regeneration.