12/21/2025
🤒 Training While Sick: What the Science (and Smart Coaching) Says
With cold and flu season in full swing, many people ask:
“Should I work out if I’m sick?”
The answer depends on where your symptoms are, how your body feels, and whether you might be contagious.
🧠 The “Above vs. Below the Neck” Rule
This guideline is commonly used in sports medicine.
✅ Above the neck symptoms
You may train if symptoms are mild and limited to:
- Runny or stuffy nose
- Mild sore throat
- Sneezing
- Slight fatigue
How to train:
✔️ Reduce intensity (50–70%)
✔️ Focus on strength or mobility
✔️ Skip high-intensity conditioning
✔️ Stop if symptoms worsen
Light movement can increase circulation and sometimes help you feel better.
❌ Below the neck symptoms = no training
Do not train if you have:
- Fever or chills
- Chest congestion
- Body aches
- Deep cough
- Elevated resting heart rate
- Severe fatigue
Training in this state stresses the immune system and can delay recovery.
🏠 If You’re Contagious, Please Stay Home
Even if symptoms feel mild, if you’re likely contagious:
- Fever in the last 24 hours
- Active coughing or sneezing
- Flu, COVID, stomach bug, etc.
👉 Staying home protects our community and helps you recover faster.
Here’s what you can do at home instead:
✔️ Short walks around the house or outside (if energy allows)
✔️ Gentle mobility or stretching (5–10 minutes)
✔️ Breathing exercises to calm the nervous system
✔️ Hydration + electrolytes
✔️ Protein-rich meals to support immune function
✔️ Extra sleep (yes, naps count)
Think restore, not perform.
🛌 When Recovery Is the Best Training
If you’re truly sick, recovery is your workout.
Skipping workouts now helps you return stronger, faster, and healthier — without setbacks.
💡 Key Takeaway
Fitness is about long-term health, not winning today’s workout.
Train when movement helps.
Rest when your body asks.
And stay home when you’re contagious.
That’s what smart, sustainable training looks like. 💚
