When to Train vs. When to Rest

Should You Work Out When You're Sick? How to Train Smart During & After Illness

We’ve all been there—you wake up with a sore throat, a stuffy nose, or a pounding headache, and the big question hits: Should I still work out today? As dedicated CrossFitters, we thrive on consistency, but pushing through an illness can sometimes do more harm than good. So, let’s break down when to train, when to rest, and how to ease back into workouts after being sick.

When to Train vs. When to Rest

It’s Okay to Train If:

✅ You have mild symptoms above the neck (e.g., nasal congestion, minor sore throat, sneezing).

✅ You have energy and feel up to it.

✅ You don’t have a fever or body aches.

✅ You can scale intensity and volume to match how you're feeling.

If your symptoms are mild, opt for a lower-intensity session—think easy rowing, biking, or a bodyweight workout instead of an all-out metcon. Training at a moderate level can even help with circulation and congestion!

You Should Rest If:

❌ You have a fever, body aches, chills, or deep fatigue.

❌ You have chest congestion or a persistent cough.

❌ You feel dizzy, nauseous, or extremely weak.

❌ You have stomach issues like vomiting or diarrhea.

In these cases, working out can prolong your illness and hinder recovery. Your immune system is already working overtime—don’t add extra stress with intense training. Listen to your body!

How to Modify Your Workouts When Sick

If you decide to move, scale intensity and volume. Try:

🔹Lower-intensity cardio (bike, row, walk, or light jog)

🔹 Bodyweight movements (air squats, push-ups, lunges)

🔹 Light stretching or yoga

🔹 Skipping heavy lifting and high-intensity metcons

A good rule of thumb: If you feel worse after training, you should have rested.

Easing Back into CrossFit After Being Sick

Once you’re symptom-free, don’t jump straight back into full-intensity workouts. Here’s how to return smartly:

1️⃣ Day 1: Keep It Light – Go at 50-60% effort, choose lighter weights, and scale workouts.

2️⃣ Day 2-3: Gradually Build Back Up – If you feel good, increase intensity to 70-80%.

3️⃣ Listen to Your Body – If fatigue lingers, take extra rest days.

4️⃣ Hydrate & Refuel – Your body needs extra fluids and quality nutrition to fully recover.

The Bottom Line

If your symptoms are mild and above the neck, a scaled workout might be okay. But if you’re dealing with fever, body aches, or deep fatigue, rest is best. Once you’re feeling better, ease back into workouts instead of going full throttle right away.

Your body is your best guide—respect it, and it’ll reward you with long-term strength and health!

Have questions about modifying workouts when sick? Ask a coach! Your health always comes first.

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