Like most of us, you’ve probably been sick with a cold but still wanted to go to the gym. And, as I write this, we are going into the cold and flu season. That means the question is, should you work out if you have a cold (or worse)? In this article, Tips For Working Out With A Cold, I’ll give you tips for working out with a cold, what you should do if your cold is too severe to train, and when it’s OK to train again should you miss workouts. I will also cover the best workouts to do if you are fighting a mild cold. Ready to get started?
It’s Cold and Flu Season!
As noted, it’s the start of the cold and flu season. Undoubtedly there is a good chance you might catch a cold at some point in time. In fact, as I write this, I’m fighting a cold myself. If you have a cold, the symptoms you experience will vary. For example, you can expect chest and nose congestion, a headache that varies in intensity, and a cough that also varies in intensity. (1)
I can speak from personal experience, I went from mild symptoms to heavier congestion and a less-than-fun cough in no time. That meant I had to make some quick adjustments as far as training. With that in mind, let’s look at the tips for working out with a cold.
Tip # 1 – Determine The Severity Of Your Cold
My first tip for working out with a cold is to determine how severe your cold is. As noted, I initially had mild symptoms. Even so, my body still had to fight these symptoms. I was tired and weaker than usual. The question then is, should I still work out? See the next tip for the answer!
Tip # 2 – Working Out With A Cold? Follow An Abbreviated Routine
In my case, I was also coming off a lower back injury, but overall wasn’t feeling terrible. My approach, and what I suggest, is to use an abbreviated routine. If you’re working out with a cold, don’t expect to do your usual workout, especially if it’s a long session. I advocate moderate weights and higher (12-15) reps.
For Example:
Let’s say you’re doing back and biceps as part of a 3-Day Split. This is the exact workout I did.
Lat Pulldowns
2-3 warm-up sets
3 working sets x 10-12 reps
Seated Rows
3 working sets x 10-12 reps
Curl Machine (or EZ Cable Curls)
3 working sets x 8-12 reps
Performance Notes
Depending on how you feel, you can increase intensity by reducing rest between sets to 20-30 seconds, and/or using drop sets (if you’re using weight stack machines). If you are not using a stack, try rest-pause instead. By doing this, you can avoid heavy weights and hopefully not deplete your immune system. One more point: if you can, work out at home. This allows you to avoid being around others while you are sick.
Tip #3 – Stay Hydrated
My next tip for working out with a cold is to drink plenty of water, especially while you train. You should also use a hydration formula, such as Kaged Muscle Hydration. Stop by illpumpyouup and stock up!
Tip # 4 – Know When To Skip Training
Of course, if your cold is severe, or you’re coughing a lot, it’s time to skip the gym. Instead, focus on getting as much rest as you can. After all, getting better starts with rest, drinking a lot of fluids, and taking your preferred OTC cold med (although there’s not much difference among meds). (2)
Getting Back To The Gym
A cold can last a few weeks, and it can be severe for much of that time. How long do you need to wait before getting back to the gym? It makes sense to recover fully from your cold or whatever you have. However, try to use an abbreviated routine when and where you can. Why? Because you can start to lose mass and strength after 5 days of not working out. That’s where a home gym comes in. I have one, and might use it when I reach the point of feeling a little better. Don’t have one? Try resistance bands! (3)
In Summary
Missing workouts because you are sick with a cold is not fun. Yet you can get back to it if you follow my tips for working out with a cold. Remember, focus on using an abbreviated routine, get a lot of rest, drink a lot of fluids, and use the OTC med of your choice. As noted, it can help to have a means of training at home, but if your cold is too severe, take the time off and focus on healing. Then when you get better, you can hit it and hit it hard!
References:
- Heikkinen, T., & Järvinen, A. (2003). The common cold. Lancet (London, England), 361(9351), 51–59. https://doi.org/10.1016/S0140-6736(03)12162-9
- Börjesson, M., Arvidsson, D., Rensburg, C. J. V., & Schwellnus, M. (2017). Return to Play After Infectious Disease. Return to Play in Football: An Evidence-based Approach, 755–769. https://doi.org/10.1007/978-3-662-55713-6_56
- Wall, B. T., Dirks, M. L., Snijders, T., Senden, J. M., Dolmans, J., & van Loon, L. J. (2014). Substantial skeletal muscle loss occurs during only 5 days of disuse. Acta physiologica (Oxford, England), 210(3), 600–611. https://doi.org/10.1111/apha.12190