Training While Sick or Missing Days: How to Stay on Track.

Getting Sick

Being sick is fatiguing and requires recovery time. The level of fatigue varies depending on the severity of the illness, so there isn’t a one-size-fits-all solution. Illness can also strike at any point in a training cycle, adding complexity to how best to adapt. Below are some scenarios with potential ways to handle them. Please note that this is not a black-and-white prescription.

Getting Sick at the End of a Cycle
If you fall ill toward the tail end of your training cycle (during the last hard week before your deload), it’s often best to proceed directly to the deload phase. At this point, your body is already fatigued from weeks of hard training and is now focused on recovery. By moving to your deload, you can give your body the rest it needs while setting yourself up for a fresh start in your next cycle. This approach also means you are avoiding jumping straight back into intensive training while still recovering.

Getting Sick at the Beginning of a Cycle
If you become sick early in the training cycle, it’s generally best to restart the cycle. At the start of a cycle, you likely won’t have the energy or capacity to train effectively, and any performances during this time wouldn’t reflect your true abilities. Additionally, continuing would lead to progressively harder training following your illness, compounding fatigue. Instead, return to the main screen, select “Plan a new mesocycle”, and scroll down to recreate the cycle you initially planned to follow and get back to work when you are cleared to go.

Getting Sick in the Middle of a Cycle
Illness during the middle of a cycle can feel like a significant setback. While it might be tempting to push through, deloading or restarting the cycle is usually still the better choice. Continuing the current cycle after recovering will likely lead to suboptimal performances during your peak week and lingering fatigue from your illness. However, if you choose to continue, do so with the understanding that your peak week will likely be less effective. Some may feel compelled to push through if the cycle aligns with a diet phase, and in such cases, there’s some rationale to finishing the cycle. Ultimately, your decision should consider your recovery status, degree of sickness, and alignment with your diet or other plans.


Missing a Day or a Few Days Due to Work, Obligations, or Life Events
Strict Schedule

  • If your schedule is rigid and tied to specific workouts on particular days, you can handle missed sessions by ending the workout directly. To do this:

                  1.         Tap the three dots in the top-right corner of the workout day.
                  2.         Under the Workout heading, select End.
                  3.         Note: This action cannot be undone.

This approach is best for individuals who need to maintain strict adherence to a fixed weekly schedule.

Flexible Schedule

  • If you have a more flexible schedule, missing a day or two isn’t a problem. Training days aren’t tied to specific dates or days of the week—they are simply labeled as such for convenience.
  • To future proof yourself here, when setting up a cycle, you can choose to label training days as specific weekdays (e.g., Monday, Tuesday) or leave them as generic labels (e.g., Day 1, Day 2) by leaving the selection as “add a label.” If you miss a day and want to adjust, follow these steps:

1. Tap the three dots in the top-right corner of the missed day.
2. Select Rename to update the label to reflect when you’ll complete the session.
3. Complete the missed training session at your next available opportunity and continue moving forward with your program.

 

This flexibility allows you to stay consistent with your training without feeling pressured to adhere to an unchangeable schedule.


To learn more about the topic, please check out this episode of the RP Strength Podcast! 
Should You Train While Sick?

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