How To Workout When You’re Sick… (Print And Save)

Speaking of sick – sorry I haven’t been up on my emails this week. My wife’s been incredibly sick all week and I’ve been helping out with the kids.

Many of us wonder if we should train when we’re sick – Feeling “under the weather.”

It depends on how you define “sick.”

My answer is “yes” and “no.”

Yes = Colds, sniffles, sinuses, that sort of thing.

No = Anything with a fever.

Let me elaborate.

In both cases, your immune system is compromised or under attack.

In the case of colds, etc, it’s under way less of an attack than when you have a fever.

So “working out” is ok when you’ve got the former.

Not the latter.

Why not?

Stress levels.

In the first case, stress levels are high, but not overly so.

In the second, your body is elevating its core temperature to kill bacteria or a virus.

That’s a major stressor.

So How Then Do You Workout?

In the case of a fever – again, you don’t. Maybe a walk for some fresh air. Maybe some restorative work.

In the case of a cold, I recommend going light, depending on the severity of the cold.

(Not being able to breathe is pretty stressful, so causing yourself to breathe hard increases the stress levels and can make your illness last longer.)

In fact, I wouldn’t even “workout.”

This is a case for “training.”

I recommend just working on your technique. Pick as many lifts as you want and use a medium size KB (or KBs) and just work on your “groove.”

Never come close to fatigue.

And strive to feel better – more energized – when you finish than when you started. (This should be the case when training for strength anyway, but it’s amazing how many of us forget that.)

Sets and reps?


I’d go by the clock.

20 to 30 minutes at most.

And make sure you stay fresh between sets.

This sounds so… Counter-cultural.

But it works.

You may be surprised that just by focusing on your technique work that when you get back to your regular routine you’re stronger.

Speaking of technique work…

I’ll be finishing up those single KB workshop-style videos tomorrow.

Super-stoked about that.

You’re gonna love them.

The goal was to make them “user-friendly” – just use drills and techniques you can do at home to improve your technique without needing a bunch of external cuing from an instructor.

(That’s the optimal way to go – but not easily accessible for everyone.)

Gotta run.

Stay Strong.


P.S. If you’re training with the double KB lifts, you need to be aware that they’re more complicated than the single ones – primarily because there is less room for error.

That’s one of the reasons I created “Kettlebell STRONG!

I recommend you grab your copy and get both video and written instructions of how to perform the major double KB lifts, including common mistakes and how to fix them.

P.P.S. I’ll let you know how the filming goes tomorrow.

Here’s a little clip of some feedback from what we shot last Saturday.



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