Recovery is just as important as training itself. It's during the recovery period that your body adapts, repairs muscle tissue, and gets stronger. Training a muscle group again before it has fully recovered can hinder progress and increase the risk of injury. This calculator is a simple guide that provides evidence-based timeframes for muscle recovery to help you structure your training week more effectively.
Recovery Time Guide
View general guidelines for how long different muscle groups and systems need to recover after a strength training workout.
Workout Recovery Time Guide
General guidelines for how long muscle groups need to recover between workouts.
These are general scientific guidelines for muscle protein synthesis and repair. Actual recovery time can vary based on workout intensity, volume, nutrition, sleep quality, and stress levels.
| Muscle Group / System | Recommended Recovery Time |
|---|---|
| Large Muscle Groups (Legs, Back, Chest) | 48 - 72 hours |
| Small Muscle Groups (Shoulders, Biceps, Triceps, Calves) | 24 - 48 hours |
| Central Nervous System (after very heavy, low-rep sets) | 48 - 72+ hours |
| Connective Tissues (Tendons, Ligaments) | Can be much longer; listen to your body |
Listening to your body is crucial. If you are still very sore or fatigued, it may be wise to take an extra rest day, even if the recommended time has passed.