I get this question a lot, almost exclusively around this time of year. And I understand the logic behind each of your options. On the one hand, if you have some good gym momentum going, you don't want to take your foot off the gas. Or, if you're like me and love the training process, you just don't WANT to sit it out for a few days. Truth is, I used to think that if you could get out of bed, you should find a way to hit the gym.

Used to being the key phrase there.

Let's not keep you in suspense. The answer to "should you work out when you're sick?" is a massive, resounding

NO.

And here's why:

1. Most importantly, it is absolutely awful etiquette. The gym is already a pretty germ-ridden place, with everyone's sweaty bodies and hands on all the equipment, but that comes with the territory. Showing up to the gym coughing like Phoebe Buffay just takes things over the top and, in my opinion, is the single-worst piece of gym etiquette imaginable. Like, worse than hogging 5 pieces of equipment at a time because you want to do a circuit. Worse than making provocative eye contact with someone on an adductor machine. WORSE THAN CURLING IN A SQUAT RACK. Yeah. Worse.
   
   
   
   Look, there is just no way to keep your germs to yourself in the gym. I don't care if you cover your mouth when you cough/sneeze. I don't care if you bathe in Purell. Nothing short of working out in a full-on Hazmat suit will work, you miserable plague rat.
2. You will not make progress while you're sick. Arguably the most important part of the training process isn't the actual training at all—it's the RECOVERING from training. That's where your body super-compensates and becomes stronger, fitter, more resilient, etc. But if all your body's recuperative powers are occupied fighting off whatever chest cold or sore throat you're battling, all that training stress is for naught.
3. You will be sicker, longer. I've seen this happen dozens and dozens of times, with myself and with my clients/members. It's really an extension of point number 2. If you squander your body's recuperative systems by slogging through a brutal workout, you only give the sickness more of a foothold. The best thing you can do when you're coming down with something is be proactive and get out ahead of it. So, in that vein—

You feel yourself getting sick. What should you do?

Skip the gym and devote whatever time/energy you've just freed up to proactively caring for yourself. Go to bed early, drink water like it's your job, and supplement with vitamin C and zinc (which you should be doing anyway). Ironically, this will help you kick the sick, quick, and you'll be back to full strength much sooner than if you drag it out by weakening yourself in the gym while trying to get well at the same time. Trust me.

I'm so passionate about this because I've been sick as a dog all weekend (including New Year's Eve!) and want to help as many of you as possible avoid this fate. Below is a photo of a soothing remedy I am sipping this very moment: echinacea tea, raw honey, and freshly squeezed lemon juice. I think I turned a corner today (been trying to sleep >10 hours a day for the past two days), so with a little luck I'll be back in the gym tomorrow. Fingers crossed.

Let me know if you have any questions about working out while sick, or about anything, really. I'll be doped up on NyQuil in a minute so my answers, while not technically correct, should at least be entertaining.

Rise up—
Marshall