Easing Back Into Workouts After Being Sick

It seems like everyone I know (including me) has been sick with something the past few weeks — cold and flu season is definitely hitting hard. If you’ve been sidelined with something nasty, first off, I hope you’re feeling better. Second, let’s talk about how to get back into the gym without wrecking yourself.

The last thing you want to do is dive back into your normal workouts too soon. If you go too hard too quickly, chances are you’ll just end up sick again. Here are some tips to correctly ease back into your workout routine.

1) Wait Until You’re Actually Better

I get it — you’re itching to get moving again. But if you’re still running a fever, coughing up a lung, or feeling like you got hit by a truck, stay home. You’re not doing yourself (or your gym buddies) any favors by pushing through when you’re still recovering.

A good rule of thumb? If your symptoms are above the neck (mild congestion, runny nose), light exercise might be okay. But if you’ve had a fever, body aches, or deep chest congestion, give yourself at least a full day of feeling normal before stepping back into the gym.

2) Start Slow — Like, Really Slow

Even if you feel fine, your body is still bouncing back. Your first workout back should feel easy  — lighter weights, lower intensity, and less volume than usual.

• If you exclusively lift weights, dial back those percentages (50-70% of your norm).
• If conditioning is on the agenda, tone down the intensity — think steady effort, not an all-out sprint.
• Keep the session shorter than usual and reevaluate the next day.

3) Listen to Your Body

Your strength and endurance might not be where they were before you got sick. Totally normal. The worst thing you can do is force yourself to perform at 100% right away   — that’s how you end up flat on your back and feeling wiped out for days.

Instead, pay attention to your breathing cadence and be mindful toward how you feel:
✅ If you feel okay after warming up, ease into some movement.
❌ If you’re dizzy, exhausted, or struggling to recover between sets, back off.

4) Hydrate Like It’s Your Job

Any illness (especially a fever) will dry you out pretty quickly. Make sure you’re drinking plenty of water before, during, and after your workout. Keep that hydration up! If you’ve been sweating out a fever or dealing with gastrointestinal issues, you probably also need a healthy dose of electrolytes. Replenish what you lost; get back to baseline.

5) Prioritize Sleep and Recovery

Getting back in the gym is great, but your body still needs time to fully recover. Make sleep a priority, eat enough protein and whole foods, and don’t feel guilty about extra rest days. Your goal should be building some momentum, not burning yourself out.

6) Be Patient — You’ll Bounce Back Faster Than You Think

You might feel a little off for the first few workouts. That’s totally normal. It won’t take long to start seeing some fitness gains again. A few days or a week of easing in will help you come back stronger, rather than setting yourself back by doing too much too soon.

Ready to Get Moving Again?

If you’re over being sick and ready to start training again, ease back into the gym with the CrossFit Vertex squad. We’ll help you modify workout movements and routines, and we’ll be sure to set you up for future success. No pressure, no rush — just smart, structured training that gets you feeling great again.

See you back in the gym soon! 💪

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own health and fitness for over 30 years. I'd love to meet up to discuss how CrossFit Vertex can help you achieve your health and fitness goals. Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex