It seems like everyone’s been sick lately.
Colds, stomach bugs, and mystery viruses are making the rounds through every home, school, and office. And now that I have a kid, I get sick more often than ever. (Daycare germs are on another level.)
So when you finally start to feel human again, it’s tempting to jump right back into your fitness routine. You walk into the gym thinking, “Let’s see what I’ve still got,” or “I need to make up for lost time.”
But when it comes to returning to workouts after being sick, the worst thing you can do is try to go all in on Day 1.
Here’s what you need to know to start exercising after illness—without setting yourself back:
1. Expect to Feel Off—and That’s Okay
Your strength will likely be down. Your endurance might be shaky. That’s not a failure—it’s your body still recovering. The goal isn’t to max out or test your limits. It’s simply to get moving again without digging yourself into a deeper recovery hole.
2. Cut Your Working Sets in Half
If your normal workout includes four working sets, just do two. Resist the urge to “push through.” Whether you do two or four sets today will make zero difference in your strength levels eight weeks from now—but overdoing it can leave you overly sore or limit how much you can train later in the week.
3. Scale Back Your Cardio
When getting back into a fitness routine, avoid jumping back to peak mileage or intensity. Instead, return to the volume you were doing the week before you got sick.
4. Stay Hydrated
This one’s easy to overlook. Your immune system needs support, and dehydration can make recovery feel longer than it needs to be. Get plenty of water, and consider adding electrolytes if you’ve been feverish or sweating a lot.
5. Skip the “Test Day”
Don’t turn your first day back into a performance test. It’s not a productive way to measure progress—and it usually just confirms that you’re not at 100%, which you already knew. Let your body ease back into routine. The strength will come back faster than you think.
Final Thoughts: Be Patient, Stay Consistent
Getting sick isn’t the end of the world. It’s just a detour. Whether you’re lifting weights, running, or doing group workouts, the key to returning to exercise after illness is simple: ease in slowly, listen to your body, and focus on consistency.
The gym will be there tomorrow.
Get back into the routine the smart way—and you’ll bounce back stronger.