Muscle layer

Training & recovery

Tied to your body map

Recovered Recovering

Quads

70% recovered

~70% recovered. Train again tomorrow, not today.

Last trained: 2 days ago (Fri)

All muscle groups

Progress toward goals

Preserve lean muscle through menopause

72%

Lean mass holding; estradiol + creatine + protein on track.

Lower-body strength (squat 1.25×BW)

64%

Progressive overload steady; up 8% over 8 weeks.

Zone-2 base (150 min/wk)

88%

Averaging 132 min/wk — close to target.

This week

Mon

Upper strength

Tue

Zone-2 walk

Wed

Upper strength

Thu

Rest

Fri

Lower strength

Sat

Zone-2 + mobility

Sun

Recommended: recovery