Don’t Be a Hero—Training Sick Can Set You Back
We’ve all been there. You wake up feeling a bit off—blocked nose, sore throat, low energy—and the question hits:
“Should I still train today… or am I just being soft?”
Truth is, it depends. Sometimes moving your body helps. Other times, it’s the last thing you need. So let’s cut through the overthinking and lay it out simply
The “Above the Neck” Rule
If your symptoms are mild and above the neck—think runny nose, sneezing, or a bit of a sore throat—light training is usually fine. In fact, gentle movement can even help you feel better. A walk, some mobility work, or a very light session can help clear your head without digging a deeper hole. But this isn’t the time to smash a PB or go chasing sweat for the sake of it. Keep it low intensity, short, and listen to your body as you go
When to Rest (No Negotiation)
If anything starts shifting “below the neck”—chesty cough, tight lungs, stomach issues—or if you’ve got a fever, body aches, or fatigue that hits like a truck… you need to rest. Training through it won’t “sweat it out”—you’ll just stress your body more, slow recovery, and likely feel worse the next day. Same goes for vomiting, diarrhoea, dizziness, or light-headedness. That’s not “pushing through.” That’s digging a hole
Getting Back Into Training (Without Making Things Worse)
If you've been dealing with something contagious—like the flu or COVID—stay home. Training while you're still infectious isn't just a risk to your recovery, it’s unfair to everyone else in the gym. Give your body the time it needs, and don’t spread it around
Once you’re feeling better, ease back in gradually. Start at 50% of your usual intensity or volume and pay attention to how your body responds. If a session feels harder than it should or wipes you out afterwards, that’s your body telling you it's not quite ready yet. Respect the process. There’s no bonus points for rushing back too soon
What to Eat While You’re Down
You don’t need a perfect meal plan while sick—but eating something matters. Your metabolism speeds up when your body’s fighting off illness, so skipping meals or undereating slows things down.
Stick to warm, simple, easy-to-digest foods:
Broth or soup for hydration and electrolytes
Bananas or toast if your stomach’s sensitive
Garlic, ginger, and honey for immune support
Tea for warmth and congestion relief
Eat what feels manageable. The goal is fuel, not perfection
The Bottom Line
Training while sick isn’t a badge of honour. Sometimes rest is the most productive thing you can do. If it’s above the neck and mild? Move gently. If it’s deeper, heavier, or draining? Rest. When you’re ready to come back—ease in, fuel up, and give your body time. There’s no prize for pushing through and burning out. But there is progress in knowing when to pause
