Training While Sick: A Powerlifter's Guide to When to Rest and When to Push
It's the scenario every dedicated lifter dreads: you're in the middle of a great training block, and you start to feel that tell-tale scratch in your throat or the onset of body aches. You're sick. The big question is, should you train while sick? Pushing through could lead to a longer, more severe illness, but taking time off feels like losing hard-earned progress. This guide will provide a practical, evidence-based framework to help you decide when to train, how to modify, and when to stay home.
Disclaimer: This is general advice and not a substitute for consulting a doctor. For severe illnesses like the flu or COVID-19, rest is non-negotiable.
The "Neck Check": A Simple Rule of Thumb
A widely used and practical guideline in sports medicine is the "neck check."
- Symptoms are ABOVE the neck: If your symptoms are limited to things like a runny nose, nasal congestion, or a mild sore throat, it is generally considered safe to perform a light, modified workout.
- Symptoms are BELOW the neck: If you have symptoms like a chesty cough, body aches, fever, or significant fatigue, this is your body's signal to rest. Training with these symptoms can worsen the illness and impair your immune system's ability to fight it off.
This simple rule is supported by many health and fitness organizations, including the American Council on Exercise (ACE).
How to Modify Your Training When You're "Above the Neck" Sick
If you've passed the neck check and decide to train, you cannot expect to perform a normal workout. The goal is to move, promote blood flow, and maintain the habit, not to set PRs.
- Drastically Reduce Intensity and Volume: This is the most important modification. Cut your planned weights for the day by at least 20-30%, or even more. Think of it as an unscheduled deload.
- Lower Your RPE: Do not perform any sets above an RPE 7. There should be no grinding reps.
- Focus on Technique: Use the lighter weights as an opportunity to focus on perfect, crisp technique.
- Shorten Your Session: Keep your workout to 30-45 minutes. Get in, do some quality work, and get out.
- Listen to Your Body: If you start to feel worse during the workout, stop. There is no shame in cutting a session short.
Why You Must Rest When You're "Below the Neck" Sick
Training with a systemic illness (like the flu) is not only counterproductive but also dangerous.
- Impaired Immune Function: Intense exercise is a stressor. When your immune system is already working overtime to fight an infection, adding training stress can suppress its function, potentially prolonging your illness.
- Risk of Myocarditis: In rare cases, training with a viral infection can lead to myocarditis, an inflammation of the heart muscle, which can be very serious.
- Poor Performance and Recovery: Your body is diverting all its resources to fighting the illness. You will not be able to perform well, and you will not recover effectively from the training, leading to a net negative result.
Returning to Training After Being Sick
Your first week back should be a gradual ramp-up.
- Week 1 Back: Treat it as a transitional week. Start with 50-60% of your previous working weights and gradually increase the load and volume throughout the week as you feel your strength return.
- Don't Rush It: It may take a full week or even two to get back to 100%. Be patient. Pushing too hard, too soon is a common way to relapse or get injured.
Being a smart lifter means knowing when to push and when to recover. Using the "neck check" provides a simple and effective guideline for making the decision to train while sick. When in doubt, err on the side of caution. A few extra days of rest will have a negligible impact on your long-term progress, while training through a serious illness can set you back for weeks. Listen to your body, respect the recovery process, and you'll come back to the platform healthy and ready to train hard.
What's your personal rule for training when you feel a cold coming on? Share your approach in the comments!
