Weight Training With a Cold: The Dos and Don’ts | PureGym
Is It Safe? | Weight Training While Ill | Workouts To Avoid | Gym Hygiene | Dos And Don'ts
No one likes getting ill - especially when it gets in the way of your fitness and health routine. Suffering from a cold doesn't always mean you need to put your workouts on hold -- this depends on what your symptoms are, and the severity of them. The general rule is that if you can continue your daily activities without significant discomfort, you should be safe to engage in some level of exercise.
That said, you'll still want to take it easy while you're under the weather. For example, if you're on an intense weight training programme, you might want to drop a few sets or weight loads until you're back to feeling your best. Your body is recovering, so you don't want to push it too far and make things worse.
There will also be instances where you really will need to take a break and let your body rest and heal before stepping back into the gym or continuing your fitness routine. Let's take a look at these do's and don'ts in more detail.
Is It Safe To Do Weight Training With A Cold?
The short answer to this is yes, if you're only suffering with a mild cold and no fever. In fact, exercise might even help relieve nasal congestion as it can temporarily open nasal passages and help you breathe easier.
PureGym personal trainers Flyn Woodward and Josh Cuthbert stated that "the general rule of thumb I like to use with clients is that if symptoms are from the neck and above, then you're usually okay to workout e.g. throat, mouth, nose, eyes, headache and so on.
However, if symptoms are below the neck (chest/heart/stomach etc) I'd always advise not working out. There are of course exceptions to this, but it is key to note that when we exercise, our immune system will drop as the body sets about 'repairing' itself from the exercise. This can make illnesses worse or take longer to recover".
Managing Your Weight Training Workout While Ill
When dealing with a cold, adjusting your weight training routine can help to avoid putting too much strain on your body, so that you can recover well.
Here’s how to manage your workout effectively when you have a cold:
Assess your symptoms: Before starting your workout, check in on how you feel and whether or not hitting the gym is actually a good idea. As Josh and Flyn mentioned, mild symptoms like a runny nose or slight sore throat might not hinder your exercise, but if you have a fever, body aches, or chest congestion, it's best to rest.
Dial back your routine: Reduce the intensity of your workouts by opting for lighter weights or decreasing the number of sets and repetitions. This helps you stay active without overworking your body. You might also want to shorten your workout session if you find your energy flagging.
Focus on form: Maintaining proper form becomes even more important when you're ill, as you can be more prone to injury. Choose a weight that allows you to keep perfect form and finish your reps when you can no longer keep good form.
Drink plenty of water: Hydration is essential regardless of your health, but when you're ill, your body needs plenty of water and nutritious foods to support your immune system. Proper hydration and nutrition will also help with recovery and maintaining energy levels.
Incorporate gentle movements: Include gentle stretches and mobility exercises in your routine. These can help alleviate stiffness and improve circulation without being too taxing on your body.
Listen to your body: If at any point during your workout you feel dizzy, excessively tired, or experience any worsening of symptoms, stop and rest. Your body needs time to heal, and pushing through illness can delay recovery.
By managing your weight training routine thoughtfully and making necessary adjustments, you can continue to stay active while giving your body the care it needs to recover from a cold.
Workouts To Avoid If You Have A Cold
Strictly speaking, there aren’t any specific workouts to avoid when you have a cold. The key is knowing what your body can and can’t handle and to strip back your workout routine based on what you’re comfortable with.
However, some workouts are likely too taxing and are best avoided:
Long Distance Or Endurance Training
If you're training for a marathon or another endurance event, long runs or extended sessions can wait a little longer. While exercising stimulates your immune system, too much at a high intensity can have the opposite effect. Endurance activities can be too demanding on your weakened immune system and can delay your recovery.
Heavy Weightlifting
Lifting heavy weights requires significant physical exertion and energy, which can be taxing when you're dealing with a cold. We're not saying you need to avoid weight and strength training altogether, just consider focusing on lighter weights and fewer sets to avoid overloading your body and potentially causing an injury.
High Intensity Interval Training (HIIT)
In a similar sense to endurance training, the rapid bursts of intense activity followed by short rest periods can strain your body and immune system, which can lengthen your recovery time. It's best to avoid doing any HIIT sessions until you're feeling better.
Machines At The Gym
If you're ill and want to head to the gym, it's worth considering if you're contagious or likely to pass your illness on to someone else. Germs spread easier on workout machines, equipment and mats.
If you're coughing and sneezing constantly, consider a home workout or taking a well-deserved rest
Hygiene When You’re Ill In The Gym
Maintaining proper hygiene in the gym is essential when you're unwell.
Always clean the equipment you use before and after your workout to minimise the risk of spreading germs. Wash your hands frequently and use hand sanitiser if soap and water aren't available.
It may be more considerate to avoid the gym altogether to protect others from catching your illness. Prioritising both your health and the well-being of those around you will help everyone get back to their best more quickly.
Dos and Don’ts Of Weight Training With A Cold
For a quick breakdown on the dos and don’ts when it comes to weight training with a cold, take a look below:
Dos
Do listen to your body: Pay attention to how you feel and adjust your workout intensity accordingly.
Do opt for lighter weights: Reduce the weight you lift to avoid overexerting yourself.
Do stay hydrated: Drink plenty of water to stay hydrated and support your immune system.
Do maintain good hygiene: Wipe down equipment before and after use, wash your hands frequently, and consider wearing a mask.
Do focus on isolation exercises: Choose exercises that target specific muscle groups and are less taxing on your overall energy levels.
Do take longer breaks: Allow more rest between sets to prevent excessive fatigue.
Do consider home workouts: If possible, exercise at home to avoid spreading germs in the gym.
Don'ts
Don't push yourself too hard: Cut back on your normal workout routine to make it a bit easier and less taxing on your body.
Don't ignore symptoms: If you feel dizzy, excessively tired, or have chest discomfort, stop exercising immediately.
Don't skip rest: Ensure you get plenty of rest to aid in your recovery.
Don't overextend your workout: Keep your workout sessions shorter and less intense than usual.
Feeling up to it? Hit your nearest PureGym
Once you're feeling more like yourself, head to your nearest PureGym to jump back into your fitness and workout routine.
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