Here’s What to Know Before You Train

It’s winter. Which means sniffles, sore throats, and the occasional mystery bug that seems to sweep through the whole household.

So what should you do when you’re not feeling 100%, but you’re still tossing up whether to come in for your workout?

The first question to ask yourself is: “How sick am I really?”

There’s no one-size-fits-all answer here. It depends on how your body feels, what symptoms you’ve got, and what kind of movement you were planning on doing.

Let’s break it down.

🤒 Is it a Cold or the Flu?

If you’ve been hit with the actual flu, think body aches, chills, fever, full-body fatigue, and a desperate need to sleep, your body is already working overtime trying to fight it off. Pushing through a workout at this point can do more harm than good.

Rest is 100% the right call here. Give your immune system the chance to do its job.

But if it’s just a mild cold, maybe a stuffy nose, slight sore throat or that “meh” feeling, it might be safe to move… gently.

🧠 The “Above the Neck” Rule

• Are your symptoms above the neck? (Blocked nose, sneezing, slight headache?)
  ✅ You’re probably fine to move, but ease into it.

• Are your symptoms below the neck? (Cough, body aches, fever, fatigue?)
  ❌ Best to skip the workout and rest.

🚫 Let’s Not Share the Love (or Germs)

Even if you’re feeling just a bit fluey, or have a regular head cold, it’s important to remember: symptoms like coughing, sneezing, or a runny nose can be contagious, even if you feel “okay-ish.”

We want to keep our studio a safe, healthy space for everyone, especially during the winter months. If you’re showing any symptoms that could be passed on to others, it’s best to stay home, even if you're feeling up for some movement.

That doesn’t mean you have to skip it altogether. If your body feels like it still wants to do something, a walk outside or even a gentle stretch or workout at home can still give you that movement without risking others' health.

💡 Modify, Don’t Abandon

If you’re keen to keep your routine, your not showing contagious symptoms, and you're on the mend, opt for something low-impact.

• Swap a heavy lifting session for some light mobility work

• Choose a gentle walk

• And make sure you let your trainer know your coming back from a bout of sickness so we can adjust accordingly

🍲 Bonus Tip: Fuel to Recover

Now is the time to load up on real, nourishing food. Think whole veggies, quality protein, and hydration. The better you care for yourself outside the gym, the faster you’ll bounce back inside it.

The Takeaway: Listen to Your Body

At be strongHer, we’re all about tuning in, not just pushing through. If your body’s calling for rest, honour it. And if it’s telling you it can still move, even a little, then come in, move gently, and we’ll support you through it.

Your health always comes first!