It was a Friday morning, and my alarm blared at 4 AM. Friday workouts with my training partner are the highlight of my week—I always walk away feeling strong and accomplished. But this Friday was different.
I woke up with what felt like a thousand needles stabbing my throat. My body ached as if I had tumbled down a hill—twice—hitting every bump along the way. My head? It felt like someone had shoved a deflated balloon inside and then inflated it to full capacity.
Great. The onset of some kind of sickness.
My first thought? Shit.
Then, my mind did what it always does—it tried to convince me to push through. “Just power through it. No pain, no gain, right?”
But the reality is, that mindset doesn’t always work anymore. Maybe in my teens or twenties, when I could eat rocks and be fine the next day. But now? I have to be smarter. Pushing through sickness isn’t about toughness—it’s about making the right call for my body.
When you’re starting to feel under the weather, deciding whether to work out can be tricky. Exercise can sometimes help with mild symptoms, but pushing too hard may make things worse. Here’s how to navigate your workouts when you’re feeling sick.
1. Follow the “Above the Neck” Rule
If your symptoms are limited to the neck and above, such as a runny nose, mild congestion, or a sore throat, light exercise is generally safe. However, if you have body aches, fever, or chest congestion, it’s best to rest.
2. Reduce Workout Intensity
Instead of skipping exercise entirely, try lowering the intensity. Swap high-impact training for activities like walking, yoga, or gentle stretching to keep moving without overloading your immune system.
3. Stay Hydrated and Monitor Energy Levels
Illness can lead to dehydration, especially if you have a fever or congestion. Drink plenty of fluids before, during, and after your workout. If you feel lightheaded or overly fatigued, it’s a sign to scale back or stop altogether.
4. Avoid the Gym if You’re Contagious
If you have symptoms like coughing, sneezing, or a sore throat, avoid public gyms to prevent spreading illness. Opt for an at-home workout or take a rest day until you’re no longer contagious.
5. Listen to Your Body
Pay close attention to how you feel before, during, and after exercising. If movement makes you feel better, continue with caution. If you feel worse or more fatigued after starting, it’s a signal that your body needs rest.
6. Prioritize Rest and Recovery
Sometimes, the best choice is to skip the workout and allow your body to focus on healing. A few missed sessions won’t set you back, but pushing through sickness could prolong recovery and weaken your immune system.
7. Ease Back Into Exercise After Recovery
Once symptoms improve, avoid jumping straight into high-intensity workouts. Start with lighter activities and gradually build back to your normal routine to prevent relapse or lingering fatigue.
Final Thoughts
Working out while sick depends on the severity of your symptoms. If in doubt, rest and allow your body to heal. Exercise should support your well-being, not hinder your recovery. When you start feeling better, ease back in at a manageable pace.
My decision? I chose the smarter path—to rest, recover, and allow my body to heal. Instead of forcing myself through a grueling workout, I gave myself the chance to bounce back stronger.
And that choice? It was worth every bit of the pain I avoided.
