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Each muscle is drawn on a single scale. Deep burgundy means you have not trained it within the span the map reads; bright red means you have reached the target for that span. Everything in between reflects how many separate days you have worked it. The steps are spaced so the difference between one session and two stays readable on a watch face in daylight. Nothing else changes the color.

It changes how far back the map looks. Train five or more times a week and MuscleDial reads the last seven days; once or twice a week and it reads the last twenty-eight. The target scales with the span, so the bar per week stays the same — what changes is steadiness. A missed week empties a seven-day view, while across twenty-eight days it barely moves the color. Settings shows a live preview so you can see the effect before choosing.

Because it answers a different question. The map tracks how often you return to each muscle, not how hard you worked it on a given day. Keeping the record to a single tap per muscle is what makes logging on a watch, between sets, realistic. If you want sets, reps and weight, Workout records them — and every session you finish there marks the worked muscles on the map for you.

Workout plans the training itself: guided programs that take you week by week, self-guided sessions, and weekly splits from a preset or built your own, with reference images for every exercise. It has its own figure, in aqua, that shows your consistency by exercise over the last 14 days on iPhone and Apple Watch. Workout is part of MuscleDial Pro.

Yes. Both the iPhone and the Apple Watch let you step back through recent days and mark them. Sessions end and phones stay in lockers, so recording after the fact is expected rather than exceptional.

Make sure your Apple Watch is paired with that iPhone and that iCloud is enabled for MuscleDial. Synchronization is not instantaneous: the system decides when to deliver, which can take from seconds to a few minutes. Opening the app on both devices while they are near each other usually resolves it immediately.

Everything, Workout included, is available for 14 days from first launch, with no payment details requested. After that the app keeps working in a limited mode, logging on a one-week window, until you choose a plan. See our Terms of Use for details.

MuscleDial Lifetime is a single purchase that unlocks the muscle map, suggestions, windows of one to four weeks, stats, the timer and Apple Watch, permanently. It does not include Workout. MuscleDial Pro is a yearly or monthly subscription with everything in Lifetime plus Workout. If you own Lifetime, you can add Pro at any time; if you later cancel Pro, Lifetime stays yours.

Open MuscleDial's Settings and tap Manage subscription, or go to your Apple Account settings on iPhone and choose Subscriptions. Cancel at least 24 hours before the current period ends to avoid the next renewal; you keep access until the end of the period already paid. Refunds are handled by Apple.

Sign in with the same Apple Account used for the original purchase, then use Restore purchases in MuscleDial's Settings. This works for both Lifetime and Pro.

Press and hold the watch face, tap Edit, swipe to Complications, choose a slot and select MuscleDial. Complications do not refresh instantly; watchOS decides when to update them, so a change you just logged may take a moment to appear.

Settings contains Delete all data. It erases every logged day and all Workout history from your iPhone, your Apple Watch and your iCloud storage. It cannot be undone. Reference photos stay in your photo library, where you can delete them yourself. Note that deleting the app alone does not erase what is held in iCloud — use this option first if that is your intent. See the Privacy Policy for details.

No. MuscleDial does not read from or write to the Health app, and requests no health permissions. It works entirely from what you mark yourself.