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What Should You Do After Missing a Training Session?

Dumbells at the gym

When you have a fitness goal, whether it’s for weight loss, muscle building, or just to look and feel better, you need to work out regularly. The only way to achieve your goals is to come up with a schedule and be consistent with it. But throughout your fitness journey, there may come a time when you miss a workout.

While training should always be a top priority, sometimes people prioritize other aspects of their lives and may not make time to do their workout. This could be choosing to go out with friends instead of doing your workout or attending an event. Or, maybe you just miss a day at the gym or don’t have time to do it because something in your life gets in the way.

It's okay, this happens to everyone at some point or another, and is nothing you need to punish yourself for. However, you need to find a way to get back on track with your goals so you don't fall of your schedule entirely.

So, if you’ve missed a workout and are wondering what to do, here are a couple of things to consider. 

1. See if you can workout at a different time

Woman lifting barbell

First, consider if you can do the workout at a different time. If you’ve missed a training session on Monday, for example, and you generally work out three days a week, is it possible to work out an additional day that week to make up for missing Monday? 

Like, if you usually work out Monday, Wednesday, and Friday but miss Monday, can you do a workout on Tuesday to make up for it? If it fits your schedule to be able to do it like this, do that and get back on track. It may not be ideal if you’re following a training split to do it this way, but getting a consistent workout in will always be better than following a correct split.  

So, adjust your days as needed, and you'll be good to go.

2. Adjust your schedule to fit your workouts 

Woman on bike in the gym

The other option is to make sure you make time to do it in your week. If you feel like, no matter what, it doesn’t fit your schedule, recheck your schedule. If you’re trying to achieve a goal, you must make time for it. If that means waking up early or going to bed an hour late one day, do that. Missing an hour one day won’t hurt you, and it is vital to do so if you’re serious about your goal.

Consistency is key, and keeping on schedule with your workouts helps motivate you to keep doing them. Every time you miss a workout, it gets easier to miss another one. And then, before you know it, you’re not working out at all. So, keep your workouts going and make time in your schedule for them. Trust me, it will make your life a lot easier. 

Conclusion: What do you do if you miss a training session?

Overall, if you miss a training session, you should be able to make it up in one way or another if you adjust your schedule. And, if you really can’t find the time, such as if you’re already training six days a week, you can just put extra work into your workout for the day or double it. Whatever you do, adjust your schedule as necessary to get back on track and you’ll be good to go. 

If you need help figuring out how you should train, how often, or how to make it work for your schedule, try out our free trial. We’d be happy to set you up for success with your fitness goals and show you how you can always make time to get a workout in, no matter how busy your schedule is. 

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