Muscle-retention workouts
Recompose offers guided resistance sessions aimed at keeping the muscle you already have rather than building new size. Each day it suggests a session scaled to your stage: light and short on suppression days, your hardest session on return days when energy is back. Sessions work with bodyweight, dumbbells or a full gym.
Why resistance training specifically
Research on weight loss consistently finds that cardio alone does little to protect lean mass, while resistance training during a calorie deficit is generally reported to preserve more of it. If you are only going to do one kind of training while losing weight quickly, the evidence points at lifting.
Scaled to the day, not to an ideal week
| Stage | What is offered |
|---|---|
| Injection day | Something easy: a walk, mobility, or a short full-body circuit |
| Suppression | Optional. If you train, short and light, with the ring not required |
| Return | The main session of the week: full effort, compound movements |
| Pre-shot | A second solid session while appetite and energy are highest |
What a session looks like
A short list of movements with a demonstration for each, sets and reps, and a duration. You log it in one tap when you are done, which closes your movement ring. No video course, no 60-minute commitment.
Try Recompose
Answer two questions and see your own shot week mapped out: no account, no card.