Muscle Recovery Time Estimator Muscle Recovery Time Estimator Estimate your recovery needs based on your workout and lifestyle. Workout Intensity Light (e.g., walking, light yoga) Moderate (e.g., jogging, standard weightlifting) Intense (e.g., HIIT, heavy lifting) Very Intense (e.g., competitive event, max effort) Primary Muscle Group Worked Arms / Calves (Small) Chest / Shoulders (Medium) Back / Legs (Large) Age Group 18-29 30-39 40-49 50+ Sleep Quality (Last Night) Poor (Less than 5 hours) Average (5-7 hours) Good (7-9 hours) Excellent (9+ hours, uninterrupted) Estimate Recovery Time Your Estimated Recovery Needs 0 hours Download Full Report (PDF)