Knowing When to Skip a Workout: The Importance of Listening to Your Body

Sometimes it’s easier to come up with a million reasons to skip a workout than to just get your workout done. Maybe it’s been been a long, crazy day and you’re more than ready to crash on the couch. Or maybe it’s because you’re feeling really sore, really tired, or you just can’t seem to find the motivation to work out.

Don’t let excuses stop you, but do know there are sometimes when skipping a workout is the best thing for your body.

Did you know that doing a workout when you really don’t feel like isn’t always the best thing for you? Or that ignoring signs your body needs a break is key to keeping your mind and body healthy? That’s why knowing when to skip a workout is so important.

REAL Reasons to Skip a Workout

I know sometimes it’s hard to decide when you should skip a workout. For me, it used to be really tough to get motivated after a long day at the office. It was easy once I got started. But it wasn’t always easy to not let that excuse win. But there are some legitimate times when you should consider skipping a workout.

Here are some of the top reasons to skip a workout:

• Illness: When you’re not feeling great, it’s important to rest. You need to allow your body the time it needs to heal. If it’s just a mild cold or allergies are acting up, I always recommend trying to work out and see how you feel after 10 minutes in. However if you have any of the symptoms listed below, it’s time to skip your workout.
  • Fever: If you have a fever of any kind (yes, elevated temps included!), please skip your workout. Working out with a fever can lead to dehydration and even put unnecessary strain on your heart. Studies show a 14 day rest period after a prolonged fever may be needed to fully recover.
  • Bacterial and viral infections: Often with a bacterial or viral infection, it’s best to skip a workout until you’re feeling better. That’s because research shows that working out can worsen symptoms and increase recovery time. Think the flu, covid, strep, etc.
  • Breathing difficulties: If you have a any type of respiratory condition such as bronchitis, pneumonia or asthma is flaring up, skip your workout. Exercise can trigger symptoms such as coughing or shortness of breath, which can all worsen your symptoms and prolong your illness.
  • Vomiting or diarrhea: Obviously if you’re vomiting or have intense diarrhea, skip your workout. This could be from an infection, something you ate, pregnancy, or something else. Either way, it’s best to skip your workout to avoid feeling worse.

• Injury: Exercising with an injury can make the injury worse and delay healing. If you’re experiencing a strain, sprain or tear, you probably need to skip a workout until your injury’s healed. Alternatively if possible, you can skip working out that body part until you’re healed. Talk to your doctor for the best advice. But if it’s only muscle soreness, try to get in your workout, since exercising can give you some relief.

• Fatigue/Exhaustion: If you’re feeling absolutely wiped with zero energy, it’s time to skip a workout and give your body and mind the rest they need. If you’re not sure whether you’re just a little tired or genuinely fatigued, try doing your workout and see how you feel after 10 minutes in. Have more energy than before you started? Great! you can finish your workout! But if you’re having a lot of trouble, can’t stay focused and still feel pretty wiped, stop your workout immediately and take care of you.

• Overtraining: While it is debatable if overtraining exists. If you feel like you’re never fully recovering from your workouts or you can barely move after the previous day’s workout, skip your workout. You need to allow your body to catch up on recovery before it turns into something more serious like an injury. Stretching and active recovery days all help workout the stiffness.

• No motivation: Too often I hear trainers telling their clients to just push through. But in reality, if you’re not feeling it, it’s okay to skip a workout or two…or even more. Working out when you’re totally not into it can lead to injury or exercise resentment. Exercise resentment often leads to quitting. Giving yourself the mental rest you need is often just what you need to get back into things and feel better than before. Remember that our bodies need a rest – and so do our minds.

• Time constraints: Sometimes you really can’t fit in your workout after an unexpectedly busy day or when you end up staying somewhere longer than you expected. If working out is going to really mess up your schedule for the day, it’s okay to skip your workout.

Why You Need to Listen to Your Body to Stay Safe

Once you commit to working out, it’s important to listen to how your body feels on any given day. That’s why it’s important to know when you can workout and when it’s better to skip a workout.

Here are some signs you need to pay attention to that may mean you need rest:

• You’re not getting enough sleep: If you pulled an all-nighter or had a late shift at work, make sure to not feel guilty and just skip your workout. It’s one thing to work out through morning or post-work drowsiness, but it’s another thing entirely to work out on zero sleep. If you try to push through, your workout probably won’t be fully effective anyways. And you do risk injury by not exercising with proper form.
• You’re really sore: If you’re feeling super sore from the previous day’s workout and can barely move, sometimes it’s best to listen to your body and skip a workout. While exercising gets the blood flowing to your muscles and can relieve some soreness, if you’re feeling closer to injured than sore, it might be best to take a rest day and/or do some foam rolling.
• Your mood is off: Overall, exercise helps improve your mood. But sometimes taking a mental health rest day is just what your mind needs. If you’re feeling irritable, depressed or anxious, it’s usually a sign you need to rest.

Why Rest Days Are Essential

The best way to incorporate rest days into your workout program is to make sure they’re scheduled into your workout or included as part of your workout program. While some workout programs may not have a scheduled day off, it will likely have an active recovery day like yoga or mobility training.

Rest days are so important for our bodies. It helps give your body the time it needs to recover and heal. Because if you over train or work out too much without giving your body the rest it needs, it can lead to injuries or muscle wear and tear that makes recovery take longer.

Rest days are also important for our minds. Sometimes you need to give yourself a mental break unless you risk burn out. If you don’t want to take a full day off, consider an active rest day like walking, yoga, or mobility training. That’s what I always do, because for me, it feels weird not to do any type of workout. And if your workout program is only 5 days a week, make sure to get in a couple rest days doing different activities.

What To Do When You Skip a Workout

Worried about what to do when you skip a workout? Now that you know the reasons to skip a workout, it’s important to remember that there are still ways to make sure you still get the best results yet. Find out what to do when you miss a workout.

Conclusion

Working out is so important for our overall health and happiness. That’s why knowing when to skip a workout is essential for a balanced, healthy life.

It’s important to remember to prioritize rest and recovery when committing to any exercise program. I also suggest taking part in a self-care routine on your rest days. This way you not only help your body recover, but you also help your mind.