The cardinal sin. Skipping a planned training sesh. How dare I. I have a selective type “A” personality. I go about my day with it all mapped out in my head. Sometimes it’s scheduled on the calendar, sometimes it’s just a to-do list. I used to hate it when I “missed” a workout. Whether it be an impromptu social/work gathering, waking up late, or just not feeling up to it. Then over time, gradually, I learned how to make decisions intentionally, rewiring the scripts in my headspace to adapt to change, not resent it. Here is a list of when and why I’ll skip a workout and what I’ll do to course-correct:
1. When I’m Sick
I don’t know anybody that enjoys getting sick. It’s frustrating. It’s also a very good indicator that your immune system was not equipped to deal with whatever bug got you that way in the first place. This, in a way, is an exercise to allow your body to build up your defense systems against illness. Allow your body to rest so it can gear its resources to building up your immune system and get the rest that you deserve. Once you’re feeling better (and not contagious) progressively work back up towards your goals.
2. When I’m Contagious
This kind of goes along with #1, but it gets its own place on this list because if you go to a gym where there are people there (i.e. every gym except your home gym if you have one) one of the douchiest things you can do is to pass your disgusting germs to everybody else. You may enjoy testing whether or not you have an impenetrable immune system, but others around you won’t appreciate it. I sure as hell don’t.
3. When I’m Sleep Deprived
Sleep is an integral part of your recovery. If you got less than your normal sleep, you should definitely reprioritize and sleep. Lack of sleep always leaves you less focused, thus less aware of what you’re doing with your body. This leads to a crap workout session and an increased likelihood of injury. Skip the training day and go to your next one. Consistency over the long term is the key.
4. When I’m Injured
Injuries in sports are inevitable. Moreso if you’re competing. If you have this mentality with yourself when training, you’ll eventually get to a point where you pushed a little too far past your limit or a freak accident happens (there’s also a point where there’s no such thing as a freak accident, but that’s another post for another day). Depending on the degree and location of the injury, you can decide whether or not you need to be out of commission (of course, always speak to a doctor). You should allow the injury to recover and begin to do rehab under the guidance of a licensed physical therapist. Again, gradual progression is your friend here. In the meantime, while the injury is healing, I’ll still work all the areas that are not injured. There are trainers out there that specialize in post-rehab conditioning so these professionals can help as well.
5. When There’s a Special Event
Weddings, birthdays, anniversaries, Comicon, etc. with the people you care about. This is subjective and depends on what your goals/circumstances/etc., but for me, I use exercise as a way to enhance my existence, not to define it. If I can’t go to my friend’s wedding because I have to crush it in the gym, that’s just as ridiculous as it sounds. Honestly, the same goes for trips, vacations, etc. Again, depends on your values and goes, but for me at this juncture in my life, I grind in the gym to be better at living life, not grinding to get good at grinding. I’m not going to lose gains because I missed a single workout in a 3-month program cycle. Your choice. Context too, if your career is the gym, then dude/dudette, you gotta grind to get good at grinding. Point is, make your priorities and stay true to them.
Co-Owner of FiT ME Brand, LLC