Ep. 7: Should You Train When Sick?

Should You Work Out When You're Sick?

In episode seven, Keenan and Jared answer whether you should train when you are sick. The answer depends on where the sickness is. They also talk about something less obvious, but important: the value of doing nothing. Sometimes, that's the key to recovery. Keenan went on a walk while sick with no AirPods and realized how rare it is to just let your mind run. That turned into a conversation about stress, anger, and how light exercise is one of the best tools for managing both. The episode ends with a recap of the mobility and bench prep class they coached together that morning at BFT.

TAKEAWAYS

1. Use the neck rule. Symptoms above the neck (runny nose, sore throat, mild congestion), and it is generally okay to train at a low intensity. Symptoms below the neck (chest tightness, body aches, fever), and it is better to rest.

2. Light movement helps. When you are sick, getting some blood flow can actually help. A brisk walk, light machines, 12 to 15 reps (well away from failure, of course). The goal is just to keep the body moving.

3. One missed session does not erase months of work. If you have been consistent leading up to getting sick, skipping a few days changes nothing. Forcing a workout when your body needs rest is the only way to actually set yourself back.

4. Pro Tip: Go on a walk with no AirPods. No music, no podcast. Just walk. Most people never have a moment in their day without a screen or some kind of stimulation. Stillness is where ideas come from, and it is one of the best ways to manage stress.

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