The muscle map shows which muscles you worked during a strength session. It's available for Weight Training, CrossFit, Physical Therapy, Workout, and HIIT activities.
For Weight Training, CrossFit, Workouts, and HIIT activities, the muscle map is automatically generated from your workout data. For Physical Therapy activities, you can select the muscle groups you trained, and Strava will generate a visual map highlighting those muscles.
How Muscle Shading Works
Your muscle map shades each muscle group based on how much you worked it during your session.
Shading is based on the number of working sets for each muscle group, not the weight you lifted or your reps.
The muscle group you worked the most appears in the darkest shade. Every other group is shaded relative to it.
There are four shading levels: Not worked (gray), Light, Medium, and Full.
Exercises that work more than one muscle group split the credit. The primary muscle gets full credit per set, and secondary muscles get half credit. For example, a squat gives full credit to your quads and half credit to your glutes and hamstrings.
Muscle Map for Your Physical Therapy Activity
You can add a muscle map when saving or editing any eligible Physical Therapy activity.
Quick Edit (When Saving an Activity)
After your workout syncs, tap Done on the Quick Edit screen.
Tap Add muscle groups when prompted to open the muscle map editor.
Full Edit (Activity Edit Screen)
Open any eligible strength activity.
Tap the ••• menu and select Edit Activity, or tap Edit activity from the activity detail page.
Tap Add muscle groups to open the muscle map editor.
Manual Activity Upload
When manually logging a Physical Therapy activity, tap Add muscle groups during the activity creation flow.
Select Your Muscles
The muscle map editor shows a front-facing anatomical figure. Tap muscles on the figure to select them, or tap Muscles at the bottom to browse by group. Muscles are organized into the following groups:
Arms: Biceps, Triceps, Forearms
Shoulders: Shoulders
Chest: Chest
Back: Upper Back, Lats, Lower Back
Core: Abs
Legs: Quads, Hamstrings, Glutes, Calves, Abductors, Adductors
Tap Flip to toggle between the figure's front and back views. Selected muscles are highlighted in orange on the figure and shown as tags at the bottom of the screen. When you're happy with your selection, tap Save.
Muscle selection is currently on/off; muscles are either selected or not. Intensity levels are not supported yet.
Choose Your Model
There are three muscle map models to choose from. To update your preferred model, tap the gear icon on the Muscle groups screen at any time.
How Your Muscle Map Appears
Once saved, your activity will display the muscle map visual in place of a route map, showing front and back views side by side with your trained muscles highlighted. Your muscle map appears on your Activity Detail page, your home feed activity card, and any shareables you export.
Share Your Muscle Map
Open your activity and tap the share icon.
A shareable image will be generated showing your muscle map, activity name, and duration.
Share it to any app or save it to your camera roll.
Edit or Remove a Muscle Map
Open the activity and tap Edit Activity.
Tap Add muscle groups to open the editor.
Update your selection and tap Save.
Please note that editing your muscle map replaces the previous map image entirely.
FAQs
Can Others See My Muscle Map?
If your activity is set to Followers or Everyone, your muscle map will be visible to those audiences. You can also hide the muscle map by tapping the eye icon while editing your activity.
What If I Trained Multiple Muscle Groups?
You can select as many muscle groups as you'd like; just tap each one you worked during your session.
Why Is One Muscle Group Darker Than Another?
Shading reflects effort, based on working sets, not the weight you lifted.
Why Isn't a Muscle I Trained Shaded?
Some exercises can't be matched to a muscle group. These are left off the map, but they still appear in your workout log.
Why Is My Muscle Map Blank?
If you have no exercise data, or none of your exercises map to a muscle group, the map won't appear. You won't see an empty or gray figure.