Rest or Sweat?
We all have those days when hitting the gym feels impossible. Maybe you're short on time, or you're feeling stressed out, and exercise is the last thing you want to do. So, when should you listen to your body and rest up, and when should you push forward and keep moving? Here are 10 times it's fine to skip the session—and 10 times you should power through.
1. You Have a Fever
Feeling the chills? Don't head to the gym if you're down with a fever, and make sure to rest up until you're fully recovered. Forcing your body to exercise when it's already busy trying to fight off an infection will only stress it further, and that's the last thing you want.
2. You Feel Dizzy or Lightheaded
A fever can make you feel dizzy or lightheaded, but other conditions can cause this as well, such as low blood sugar, low blood pressure, dehydration, or an ear infection. If you feel any sort of vertigo, that's a sign you need to schedule an appointment with your doctor to get it checked out—don't force your body to exercise.
3. Any Illness Affecting the Neck Down
While doctors say it's generally fine to work out when you're slightly under the weather, this rule only applies when the illness is above the neck. So you're still good to go if you have a runny nose or a sore throat, but for anything worse, like a hacking cough or shortness of breath, take the day off and schedule an appointment with your doctor to rule out anything serious.
4. You're Sleep-Deprived
While exercise can give your body a boost of energy, you'll want to avoid working out when you're sleep-deprived. Hitting the gym when you're lacking the ZZZs you need will only increase your risk of injury, and you won't be able to give your routine your best effort, anyway. Take a break and hit the hay instead.
5. You're Stressed Out
Exercise can do wonders when you're stressed, but if you're under severe pressure and it's causing you to feel more anxious than normal, it's best to take the day off to relax. If you really don't want to skip the gym, try doing yoga or a lower-intensity routine to help your body reset.
6. Your Schedule Is Packed
If your schedule is jam-packed and fitting in gym time means sacrificing an important part of your day, you're better off skipping your workout routine. You never want to trade suppertime or other major responsibilities just to make sure you don't miss a session.
7. You're Extremely Sore
If you're feeling insanely sore or you're experiencing delayed onset muscle soreness (DOMS), it's also better to skip the gym. Don't try to battle through it—your body and muscles need to rest and recover, and overworking yourself will only increase your risk of injury.
8. You're Injured or Sunburnt
This should be a no-brainer: if you're injured, take a day off. Unless your doctor has cleared you for light exercise, it's always better to allow your body ample time to recover. The same goes for if you're sunburnt: hitting the gym could overheat your body and make a bad situation even worse.
9. You Had a Dermatology Treatment
You might not immediately make the connection, but if you just had a dermatology treatment done, such as fillers or Botox, make sure to wait at least 24 hours before going back to the gym. You want to give injected materials time to set in and absorb, and working out too soon after the appointment could cause bruising and other side effects.
10. You Just Don't Have It in You
Sometimes, you just don't have it in you to hit the gym. Don't worry—it happens to everyone. If you're really not feeling up to it, don't force yourself to do your usual routine; you can stick to light exercise or give yourself a day off. Just remember not to make it a habit.
While it's normal to not always feel motivated to work out, there are times you don't want to let a lack of motivation influence your decision. Let's jump into 10 times when you should push forward and hit the gym, even when you're feeling iffy about it.
1. You're Just Lazy
While it's fine to skip the gym every once in a while when you're just not feeling it, you don't want to always take the easy way out and train your brain to think it's okay to always let a lack of motivation win. If you're feeling lazy, try the 15-minute rule. Push yourself to work out for 15 minutes, and if you still really don't feel like it, you can leave. But more often than not, after you get warmed up, you'll find your groove and want to continue your routine.
2. You Had a Heavy Meal
It's normal to feel sluggish after a heavy lunch or dinner, but in most cases, it's better to let it fuel your body to work out. If you want to keep your metabolism healthy, go for a walk post-meal instead of sitting or lying down. Just don't do anything too strenuous immediately after eating.
3. You're Only a Little Sore
If you're experiencing DOMS, it's best to let your body recover. But if you're only a little sore, push forward and try lower-intensity exercises instead, or focus on a different muscle group. Make sure to always stretch your limbs and joints before your routine as well, or you could accidentally pull something or injure yourself.
4. You've Already Skipped a Few Days
If you've already given yourself a couple of days to rest just because you were too lazy to hit the gym, don't let that couch potato side of you win again. Trust us: if you try the 15-minute rule, you'll realize that you'll feel much more motivated to continue after you've warmed up. You just have to get up and do it.
5. It's Cold Outside
Don't skip your workout just because it's too cold outside and you don't want to make the drive out. Dress warm, bring your gear, and once you get to the gym, you'll feel much more ready. Plus, the best way to warm yourself up naturally is to get moving!
6. You've Already Had It Scheduled
If you've already had your workout session scheduled in your calendar for a week or more, don't back out last minute, especially if it's with a personal trainer or a group. Sure, it might feel easy to just cancel now, but after the day passes, you'll only regret not going.
7. You've Hit a Plateau
Hit a plateau in your weight loss journey? Don't worry—it's totally normal, and it's understandable that you might want to stop if your routine and diet plan aren't yielding immediate results anymore. But don't make that mistake. Try making minor changes, like adding resistance training, and continue pushing through. If you give up altogether, you might end back where you started.
8. You're Traveling
Just because you're on vacation doesn't mean you should skip the gym. Of course, you shouldn't feel like you're forcing yourself, either, and you should still give yourself ample time to have fun and explore a new destination. But whenever you do have time, keep up with your routine. You'll thank yourself for it later.
9. You Have a Goal You're Working Toward
If you have a set goal you're trying to reach, don't let minor mishaps get in the way of your plan. It's easy to feel demotivated when you're just starting with your workout journey, but remember: it takes time to build and see results. Giving up too early isn't going to help you achieve your goals any faster, so put on some upbeat music and go do it!
10. You Want Results
If you're not just looking to lose weight but also to bulk and gain healthy muscle, try picturing yourself with your ideal body and let that motivate you to hit the gym. Results don't just appear overnight—it takes discipline, consistency, and commitment. Remember the saying: No pain, no gain.
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