Track Muscle Recovery.
Train at the Right Time.
Slate tracks how hard you trained each muscle group and shows you exactly what's recovered. No guessing, no fixed schedules — just a visual heat map of your body's readiness.
Rated 4.9 on the App Store
You track every set. But do you track recovery?
Most lifters follow fixed schedules — push/pull/legs every Monday-Wednesday-Friday — regardless of how recovered they actually are. But two identical chest sessions can create completely different recovery demands depending on intensity, volume, proximity to failure, and techniques used.
Without tracking recovery, you're programming blind. Sometimes you're overtraining a muscle that's still repairing. Sometimes you're leaving gains on the table by waiting too long. And going by “feel” or soreness is unreliable — soreness doesn't equal recovery status.
How Slate tracks your recovery
Log your workout
Slate calculates strain on every muscle group based on the exercises you did, how many sets, how close to failure, and what intensity techniques you used (drop sets, rest-pause, myo-reps).
See your strain
After your workout, Slate shows your Body Strain score and a full-body heat map. Red means heavily trained. Green means recovered. Yellow is in between.
Know when to train again
Over the next 24–96 hours, muscles recover at different rates. Open the app any time and your heat map updates to show current recovery. Plan your next session based on what’s actually ready.
Recovery tracking that actually understands your training
Volume-aware strain model
Slate doesn’t just count exercises. It factors in total sets, reps, weight, proximity to failure, and exercise selection to calculate strain per muscle group.
Intensity technique recognition
Drop sets, rest-pause sets, and myo-reps create more fatigue than straight sets. Slate knows the difference and adjusts strain accordingly.
Visual body heat map
No percentages buried in a menu. A full-body SVG heat map shows you exactly which muscles are fresh and which ones need more time — at a glance.
Exercise-level muscle mapping
Every exercise in Slate’s library is mapped to primary and secondary muscle groups based on EMG research. Bench press hits chest, front delts, and triceps — and Slate tracks strain on all three.
Works with your program
Whether you run a push/pull/legs split, upper/lower, full body, or AI-generated workouts — recovery tracking works automatically. No extra logging required.
Free, no paywall
Recovery tracking isn’t locked behind a subscription. It’s a core feature of Slate, available on the free tier.
See your recovery after your next workout
Download Slate free and train based on data, not guesswork.
Download Free for iOSFrequently asked questions about muscle recovery tracking
Slate tracks the strain on each muscle group every time you log a workout. Strain is calculated from exercise selection (mapped to muscles via EMG data), sets, reps, weight, proximity to failure, and intensity techniques like drop sets or rest-pause. Recovery estimates are based on this accumulated strain and time since your last session targeting those muscles.
Yes. Recovery tracking — including the body heat map and strain score — is available on Slate’s free tier. No subscription required.
Slate’s strain model is based on exercise-specific EMG data and volume/intensity research. It won’t be as precise as a lab-grade muscle biopsy, but it gives you a much better signal than going by feel or following a fixed schedule. Over time, as you log more workouts, the model has more data to work with.
No. Just log your workouts normally. Slate automatically calculates strain on every muscle group based on what you did. Open the app any time to see your current recovery status.
Fitbod shows recovery as percentage numbers in a list. Slate uses a full-body visual heat map that shows strain and recovery at a glance. Slate also factors in intensity techniques (drop sets, rest-pause, myo-reps) and uses EMG-based muscle mapping, while Fitbod’s algorithm is a black box. Additionally, Slate’s recovery tracking is free — Fitbod requires a $15.99/month subscription.
Slate doesn’t stop you — it just shows you the data. Sometimes training a partially recovered muscle is fine (especially for lighter technique work). The heat map helps you make an informed decision rather than guessing.
Start tracking recovery today
Download Slate free and see your body's recovery status after your next workout.
No account required. No subscription needed.