Workouts Post Sickness Getting You Down?

December has a way of knocking people off their routine.

Between the holidays, travel, stress, and being around everyone and their germs, it’s almost expected that someone ends up sick. And if you’ve been sick recently—or you’re just coming out of it—you already know how frustrating it can be to get back into a rhythm.

I learned this the hard way.

The day after Christmas, I came down with something nasty. Fever, body aches, toilet problems, and a level of nausea that made even walking my dog feel like a full workout (I ended up puking in a bush 😭). 

A couple miserable days later, the worst symptoms were gone… but I still didn’t feel like myself.

Even a week later, my energy was low. My muscles felt weak and fatigued. Everything felt harder than it should.

And that’s the part not many folks really talks about.

Just because the fever breaks doesn’t mean your body is ready to jump right back into normal training. There’s a recovery phase after being “better,” and how you handle that phase matters.

If you’re easing your way back after being sick, here are a few things I want you to keep in mind during your first couple weeks:

1. Listen To Your Body
If 30 minutes of light movement feels like enough for the day, let it be enough. This isn’t the time to chase old numbers or lift percentages just to feed your ego.

2. Expect Recovery To Take Time
You won’t magically feel 100% the moment symptoms disappear. Lingering fatigue and weakness are normal. Give your body the grace to rebuild.

3. Lower Volume and Intensity
If your program calls for something like 4×8 at 70%, consider pulling back to 3×5 at the same weight—or even lighter. You’re still training, just more intelligently.

4. Prioritize Recovery Outside The Gym
Hydration, sleep, and nutrition matter more than ever right now. How you take care of yourself outside the gym will directly impact how you feel inside it.

Getting back into a routine after being sick isn’t about “pushing through.” It’s about rebuilding momentum without digging yourself into a deeper hole.

Be patient. You’ll get your strength back.