Soreness & Recovery Grade Tracker

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Grade your muscular soreness and recovery metrics to optimize exercise selection and gym readiness.

Muscle Soreness (1 - 10)

Sleep Quality Last Night (1 - 10)

Muscle Tightness (1 - 10)

Understanding DOMS and Recovery

**Delayed Onset Muscle Soreness (DOMS)** is the micro-trauma healing process of the muscles. Training through intense DOMS blocks progressive overload and leads to nervous system fatigue. Tracking recovery ensures you hit muscle groups at peak readiness.

常见问题解答

Light soreness is fine to train through. Severe soreness indicates muscle micro-tears are not yet fully repaired, requiring rest.

Yes, foam rolling and sports massage increase blood circulation, reducing muscle tightness and soreness.