Should I train when I am sick?
A head cold, yes, gently; a fever, no: moderate exercise with a cold did not make symptoms worse or last longer in a trial.
The common guide is the neck rule: symptoms above the neck, such as a blocked nose or a sore throat, are usually fine for easy training. Fever, aching muscles, a chest cough or a stomach bug mean rest, because your body is already working and training adds nothing you need.
Even with a mild cold, drop the intensity. An easy walk or a light session keeps the habit without turning into another stressor, and your lifts will be there next week.
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- Weidner, T. & Schurr, T. (2003). Effect of exercise on upper respiratory tract infection in sedentary subjects. Br J Sports Med 37(4). People with a confirmed cold who exercised 30 minutes a day at moderate intensity had the same symptom scores and the same recovery time as those who rested.
- Weidner, T.G. et al. (1997). Effects of viral upper respiratory illness on running gait. J Athl Train 32(4). Companion work on training with a cold: running mechanics were not meaningfully altered.