No one ever really plans to miss a workout — but sometimes life gets in the way. Whether you miss a workout for a fun reason (a weekend getaway, a party, a date) or a not-so-fun reason (an injury, a rough workday, a bad head cold) you may wonder what effect that missed workout will have on your fitness goals.
Here’s what you need to know — and the best way to get back on-track.
What to Do If You Miss One or Two Workouts
We all miss a workout from time to time, so don’t sweat it. “If you’re following a training program and miss a workout or two, just skip them,” says Trevor Thieme, C.S.C.S., Openfit’s senior fitness and nutrition content manager. Simply focus on getting yourself back on schedule as soon as possible.
If you’re trying to shed fat, you may want to eat fewer calories on non-workout days — including days when you miss a workout. “You need less fuel on days off than you do on days you exercise,” says William P. Kelley, D.P.T., A.T.C., C.S.C.S., physical therapist at U.S.A. Sports Therapy.
That said, reducing your caloric intake on non-workout days isn’t critical — especially if your program includes strength training — as your metabolism is likely still higher than normal on those days due to the recovery process. Just continue to eat a healthful, balanced diet, and you’ll keep your progress on-track.
Easing back into your workouts is also important if you missed a few days because you were sick, Nelson says. If you’re asking your body to recover from sickness and repair your muscles post-workout, chances are it won’t do well at either task.
