4 Steps To Working Out While Sick

By Kris Thompson:


It’s that time of the year, we’re halfway through fall and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For most, if not all of us, that means nothing changes. We show up to the gym and throw down, albeit a little slower, a little more fatigued, and probably in a little more pain. But is this really the right thing to do?

Nope, not at all, not one bit. I know that we, as Weldedters, have that keep pushing, push harder, don’t quit mentality. However, when it comes to being sick, that is not the way to go about it. First things first, you need to come to terms that you are in fact sick. Not just having an “off” day, know that it is much more than that and if you don’t try and get better soon you’ll be in full blown sickness mode.

Step one is admitting you have a problem, you’re sick.

Step two is to give yourself some time to rest, this does not mean show up to the gym and just go slower. A few days, even a week off of working out is not going to be detrimental to the #gains you already have. You’re also not doing yourself any good by half assing workouts. As Coach Alvie always says, “half ass, get’s no ass.” That definitely applies here. Do yourself and your #fitfam a favor by staying home, resting and keeping your germs away. If you manage to disregard step two, at the very least have the courtesy to wipe down your equipment after your (most likely) sickly, half assed workout.

Now on to step three, if you still feel like you need to do something but are being a good gym member by staying home and resting, mobilize. Use this forced down time to work on those tight areas that are keeping your body from moving to its full potential. Who knows, maybe once you’re all better you’ll be a Supple Leopard and surprise yourself by making a few trips to PR town. Step three and step four can be performed in unison.

Step four is to make sure that you are staying hydrated, eating well, and taking vitamins or other medications to help boost your immune system. Side note: if you’re not sick, but you know that something is going around you can try to prevent it by upping your vitamin C intake or taking something like Emergen-C or Airborne.

Lastly, when you come back after being sick make sure you ease back into your work out routine. You don’t need to prove yourself by going HAM on your first day back. Even though you may feel good enough to start training again doesn’t mean your body is back at a hundred percent.

There you have it, this is my suggestion as to how to deal with being sick when it comes to training.  The sooner you realize you’re sick and begin resting the sooner you’ll be back to making gains and throwing down.





Warm Up:

3 lap run, 1 min plank

2 Rounds 15 KBS Russian, 4 inch worms, 15 PVC PT

Finish with 20 PVC GM



1 Rep Max Clean and Jerk 15 Minutes

Lean: 10 Singles Power Clean and Push Press





Welded & Welded Lean


For time:

3 Rounds of Cindy

40/33 Cal Row

3 Rounds of Cindy

40/33 Cal Bike

3 Rounds of Cindy

Adv: 4 Rounds of Cindy


Mobility of the day: Barbell Shoulder Smash (pg.266)

Improves: Internal Rotation, Shoulder Mechanics and Pain





8 to 9am





  • weighted Step ups
  • quad accessory





6:30 to 8pm with Coach Jacob