Your body chooses today's workout.

Recovery time varies by muscle group, training intensity, and individual factors like sleep and nutrition. As a general guideline, smaller muscle groups often recover within 24 to 48 hours, while larger muscle groups can take up to 72 hours or more after an intense session. This is a general pattern, not a fixed rule for everyone.

Training a muscle that has not fully recovered can reduce the quality of that session and may increase injury risk if the soreness is significant. Light soreness is common and not always a reason to skip training entirely, but persistent or sharp pain is a signal to rest or consult a professional.

It is a model of how a muscle group's recovery level changes over time after a workout, starting low right after training and gradually returning to a fully recovered state. Forma uses this to estimate which muscle groups are ready for your next session.

Smart mode looks at your recent training history and the estimated recovery level of each muscle group, then builds a session around the muscles that are most ready to train, while avoiding those still fatigued.

A fixed split works well for many people with a consistent schedule. Smart mode is designed for people whose training frequency varies, or who want their program to adjust automatically when they miss a session or push harder than usual.

No. You can filter the exercise catalog by the equipment you actually have, whether that's a full gym, a home setup, or just bodyweight.

Yes. Both Smart and Custom modes work for beginners and experienced lifters, though beginners may want to start with lighter intensity regardless of what a session suggests.

Yes, at any time, per session.