Strava‘s muscle map now has accurate data. From 15 October, subscribers can follow coach-designed strength workouts in the Strava app and log each set and rep as they go, and the muscle map is drawn from what was actually done.
Each workout plays an animated demonstration of every exercise. Tapping an exercise shows form guidance, tips and the muscles it targets. When the session ends, every exercise, set and rep is saved to the activity and the Workout Log. The workouts roll out to subscribers over the next few weeks, and free users get one sample workout. Strava says strength passed 500 million uploads on the platform in 2025.
Why the muscle map needed this
Strava builds the muscle map from the exercises recorded in a session. When Strava made the map automatic in May, I pointed out that it is only as good as the log behind it, and most gym sessions are logged after the fact, partly, inaccurately or not at all. The September update shaded the map by sets completed, making accurate logging even more important.
Watches have not solved the problem. Garmin’s automatic rep counting misreads common lifts often enough that many owners log reps and weights in a separate app, as Fix Files covered in June. Strava logs the workout in a session that already knows the exercises, so it records each set as it happens. This is similar to the approach used by other apps like Whoop.
What it still does not measure
The muscle map shows where the effort went. It does not estimate what the session cost the body or when those muscles are ready to work again. WHOOP’s Passive MSK estimates musculoskeletal load from wrist motion and feeds it into Strain and Recovery, and Garmin has surveyed owners about a Muscle Map for Recovery.
Strava’s release doesn’t say whether strength sessions count toward Relative Effort or the Fitness score. That decides whether the data helps an endurance athlete plan the next run or ride after a heavy leg day.
What comes next
Strava says more workout series will arrive before the end of the year, and this release also adds new guided running workouts. Two more ways to record strength sessions are planned: uploading a screenshot of sets and reps from a training plan or notes app, and building your own workout. More partner integrations are coming, adding to the apps that already send strength sessions to Strava, including Garmin, WHOOP, Hevy, and Fitbod.
Quick answers
How does Strava know which muscles I worked?
Strava builds the muscle map from the exercises recorded in the activity, whether they come from the Workout Log, a guided workout or a partner app such as Hevy, Fitbod or WHOOP. It matches each exercise to the muscle groups it trains and highlights them on the map.
Why is my Strava muscle map not showing?
The muscle map needs exercise detail. A strength activity uploaded with only its duration and heart rate has no exercises for Strava to map. Adding exercises in the Workout Log, or recording with an app that sends sets and reps to Strava, gives the map the data it needs.
Can Strava track weight training?
Yes. You can enter sets, reps, and weight in the Workout Log, record them live during a guided workout, or sync them from a partner app. Strava rolled out the Workout Log and the automatic muscle map to all users in May 2026.
Do I need a Strava subscription for the guided strength workouts?
Yes. The coach-designed strength workouts are for subscribers and will roll out over the next few weeks, starting 15 October 2026. Free users can try one sample workout.
How are the guided strength workouts different from Strava Instant Workouts?
Instant Workouts, launched for subscribers in January 2026, suggests sessions based on recent training across more than 40 sports. The guided strength workouts are coach-designed sessions with exercise demonstrations and live set logging. Strava said in January that it would add step-by-step guidance to Instant Workouts, but the new release does not say whether the two are linked.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Kineon MOVE+: Red light therapy for niggles. It works.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
Reader-Powered Content
This content is not sponsored. It’s mostly me behind the labour of love, which is this site, and I appreciate everyone who supports it.
Support the site: Follow (free, fewer ads) · Subscribe (paid, ad-free) · Buy Me A Coffee ❤️
Written by real people, with AI assistance. Fact-checked and verified for originality. See the Editorial Policy. FTC: Affiliate Disclosure — some links pay commission. As an Amazon Associate, I earn from qualifying purchases.
tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
