Should I Lift Weights With A Cold?
We've all been there. You wake up feeling a bit under the weather, maybe a scratchy throat, a stuffy nose, or just an overall sense of blah. But you're also determined to stick to your workout routine. You might be wondering, "Is it okay to lift weights with a cold?" But weight training with a cold isn’t something to be taken lightly. Should you prioritise your gains or your well-being? Is there a way to do both? By breaking things down further, we can help you to make an informed decision
Is Weight Training with a Cold Safe?
Simply put, the answer is yes, but only as long as your cold symptoms are mild, and you have no signs of a fever. However, it may not be that straightforward as weight training with a cold isn’t something to be taken lightly. How your body is responding to its illness plays a big part in determining whether you should continue to weight train or not.
The Effect of Exercise on Your Body When Sick
When you have a cold, your body is already waging an internal war against the infection. It's marshalling its forces, raising your temperature even without a full-blown fever, and working hard to fight off the invasive illness. Exercise, especially intense workouts like weightlifting, puts additional stress on your system. It's like asking your body to fight a war on two fronts. This can potentially prolong your illness or even make it worse.
Additionally, you probably won't be performing at your best when you're feeling unwell. Your energy levels will likely be lower, your focus might be off, and you might even be more prone to injuries. It's not the ideal time to be attempting heavy weights or targeting new personal bests. Going to the gym with a cold also risks spreading your infection to others, which is often viewed as inconsiderate at best. However, if you have the equipment to lift weights at home while you have a cold, you may still be tempted to continue your routine by yourself. So, should you really keep weight training while sick, or should you rest?
Light Exercise with a Cold
As long as you don’t overdo it, some studies suggest that light to moderate exercise while you have a cold might actually help boost your immune system and temporarily alleviate nasal congestion. It's like giving your body a little pep talk, reminding it that it's strong and capable. If you're feeling up to it, a gentle workout could potentially aid your recovery, at least from a mental standpoint.
However, it's crucial to listen to your body. If you're feeling fatigued, achy, or have a fever, it's a clear sign that your body needs rest. Pushing yourself too hard could backfire and set you back even further. So, if your usual weightlifting routine involves numerous reps of heavy weights, it would be better to reduce the amount of weight you’re lifting and the number of reps until you have recovered from your illness.
An Above-the-Neck Cold versus a Below-the-Neck Cold
So, should you lift weights with a cold? Not only may it depend on the severity of your cold, it may also depend on where your body is affected. This is commonly referred to as either having a cold above the neck, or below the neck.
If your cold symptoms are above the neck (runny nose, sore throat, sneezing), you might be okay to do a light workout, but proceed with caution. Choose exercises that don't overly strain your system, preferably with lighter weights. Focus on maintaining your routine rather than pushing for intensity. Pay close attention to how you feel throughout the workout. If you start feeling worse, stop immediately and rest!
If your cold symptoms are below the neck (chest congestion, coughing, muscle aches, fever), then it's a clear sign that your body is fighting a more serious battle. In this case, it's best to skip the gym and prioritise rest. Give your body the time it needs to recover fully.
Tips for Weight Training with a Cold
If you do decide on lifting weights with a cold, here are some tips to keep in mind
Stay hydrated
Drink plenty of fluids before, during, and after your workout. Dehydration can worsen your symptoms and hinder your recovery.
Start slow and listen to your body:
Don't jump right into your usual routine. Begin with a gentle warm-up and gradually increase the intensity. Pay close attention to your body's signals. If you feel any discomfort or fatigue, scale back or stop altogether.
Take your time
Easy exercises to do at home such as squats, lunges or ab and core exercises would also prove effective choices, but be sure to stay within your body’s illness-decreased limits.
Shorten your workout
Don't try to push through a full-length workout. Aim for shorter, less intense sessions until you have recovered to full strength.
Focus on low-impact exercises
Walking, swimming, yoga or light cycling might be good alternatives if you choose not to lift weights.
Wipe down equipment
If you continue to visit your gym with a cold, be considerate of others and clean the equipment thoroughly after you use it.
Ultimately, remember that your health is more important than any workout, weightlifting or otherwise. Don't be afraid to take a break and let your body recover. You'll be back feeling stronger and healthier in no time, and the weights in your local gym will be right where you left them.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you are feeling unwell.