Recovering from a cold: When to head back to the gym?

I've been down with a nasty cold for the last 4 days. Starting to feel a bit better today, but still have a lingering cough. Since I'm just starting the Beginner Full Body routine, I don't want to lose my momentum. When do you guys usually head back to the gym? Is there a rule of thumb?

The general rule I've always heard here in the UK is the "neck rule." If the symptoms are above the neck (runny nose, sneezing), you're usually okay for light exercise. If it's below the neck (chest cough, body aches), stay in bed! Cheers.

I'd be careful with that cough, Mike. If it's a deep chest cough, you're better off resting. I tried to push through a "minor" cold last winter and ended up sidelined for three weeks with bronchitis. Not worth it, eh?

I'm with LondonLad on the neck rule. But even if it's just a head cold, I usually drop my intensity by about 50%. No sense in trying to hit a PR when your head feels like a bowling ball.

Don't forget about your fellow gym-goers too! If you're still coughing and sneezing everywhere, it's a bit unfair to the rest of us. Stick to a home workout or a walk until you're not contagious.

Good point @NorthernLass, I definitely don't want to be that guy hacking over the dumbbells. I think I'll wait another 24 hours until the coughing subsides.

I usually wait until I can breathe through my nose comfortably. If I'm mouth-breathing just sitting on the sofa, there is no way I'm gonna survive a set of squats. Maybe try some light stretching at home first?

Spot on, Dave. Stretching or a brisk walk is a good litmus test. If you feel dizzy after a 10-minute walk, the gym is a no-go zone.

Update: Woke up feeling much better. Cough is almost gone, just a bit of a stuffy nose now. Think I might try a very light session this afternoon.

Glad to hear it! Just remember to hydrate more than usual. Colds really dry you out, especially if you've been taking any decongestants.

Go easy on the caffeine too. I made the mistake of taking my usual pre-workout right after a cold and my heart rate went through the roof. Stick to water or electrolytes for the first day back.

Did you manage to get in? I find the first session back is always the hardest mentally. You feel like you've lost all your progress even though it's only been a few days.

I did! Kept it to about 30 minutes of light lifting and some walking on the treadmill. My strength felt okay, but my endurance is definitely shot. Felt good to move again though.

That's the way to do it. Listen to your body. If you start feeling a chill or get a headache mid-set, just pack it in and go home. There's no trophy for suffering through a workout while ill.

Exactly. Consistency is about the long game. Missing three days is better than being out for three weeks because you triggered a relapse.

Anyone else find that the steam room helps after a cold? Or is that just an old wives' tale? I usually hit the sauna for 5 mins if I'm congested.

Steam helps clear the sinuses for sure, but be careful not to dehydrate yourself even further! Moderation is key.

I usually skip the sauna when I'm recovering. The heat stress is just another thing for the body to deal with when it should be focused on repairing muscle and fighting off the last of the bugs.

Thanks for all the advice everyone. This community is great for us newbies. I'm going to take tomorrow as a rest day and then hopefully get back to my full routine by the weekend.

Good plan. Rest is just as important as the lifting itself. Keep us posted on how the full routine goes!