Ugh, being sick sucks. You’re finally starting to feel human again, but now you’re wondering—do you pick up where you left off, go back a few workouts, or just start fresh? And when is it even safe to work out again?
The reality: It’s Completely Up to You
There’s no one-size-fits-all rule here. The most important thing? Listen to your body. If you’re still feeling weak, exhausted, or just meh, there’s no rush. Give yourself time to fully recover before jumping back in.
How to Ease Back Into It:
✔ Wait until you have energy. If just walking up the stairs wipes you out, that’s your body saying, “Not yet.”
✔ Start light. First workout back? Dial it down. Lower intensity, shorter duration, lighter weights—whatever makes it feel manageable.
✔ Modify if needed. If you missed just a couple of days, just pick up where you left off—no stress. A few missed workouts won’t ruin your progress.
If you’ve been off for a week or more, I recommend going back to your last completed workout instead of jumping ahead.
You can do this by adding the same workout program to your schedule, but instead of selecting “Start from Day 1”, start from the last day you completed. That way, you ease back in without skipping key sessions.
✔ Watch for lingering symptoms. If you’re still coughing your lungs out or feeling dizzy, hold off until you’re symptom-free.
Common Misconceptions
🚫 “I have to make up for lost time.”
Nope! Pushing too hard too soon could set you back even more. Focus on getting back into rhythm, not “making up” for missed workouts.
🚫 “I’ll lose all my progress.”
A few days (or even a week) off won’t erase your gains. Your strength and endurance will bounce back faster than you think.
Bottom Line:
Start training again when you feel ready, and ease into it without pressure. A few light workouts won’t hurt your progress, but forcing it too soon might. Be kind to yourself—you’ll be back to full strength in no time!