Should I Workout If I'm Sick?
It's that time of year
Should I Workout If I’m Sick?
It’s one of the most common questions I get as a coach: Should I workout if I’m sick?
First, let’s clear something up. Training hard is not the same thing as training smart. When you’re under the weather, the goal shifts from performance to recovery.
The easiest guideline to follow is the neck up vs. neck down rule.
The Neck Up Rule
If your symptoms are above the neck, you can usually move your body. Blood flow is good.
Think:
- Runny nose
- Mild congestion
- Sneezing
- Slight sore throat
In these cases, light movement can actually help. A brisk walk outside. Easy cycling. Mobility work. Fresh air is often the best medicine. Getting outside, breathing deeply, and increasing circulation can help you feel better without stressing your system.
This is not the day for max lifts, all-out intervals, or topping the leaderboard. Be smart.
The Neck Down Rule
If your symptoms are below the neck, it’s time to STAY HOME.
Think:
- Chest congestion
- Deep cough
- Body aches
- Extreme fatigue
- Nausea
- Fever
If you have a fever, rest. Stay home. Period.
A fever means your body is actively fighting something. Intense exercise during a fever increases stress on your heart and immune system. You will not “sweat it out.” You will likely prolong your illness.
Recovery is productive. Rest is strategic. Let your immune system do its job.
Protect Your Community
Even if you feel well enough to train, be responsible.
When you're at the gym:
- Wipe down equipment before and after use.
- Wash your hands thoroughly.
- Avoid unnecessary contact.
- If you’re actively contagious, stay home.
Your training matters. But so does everyone else’s health.
What doea my body need today?
The real question is: What does my body need today?
Sometimes it needs movement and fresh air. Sometimes it needs your couch and a glass of water. The strongest athletes know when to push...and when to pause.
