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Zuletzt aktualisiert am 24.08.2025
You wake up with a scratchy throat and immediately realize: a nasty cold is on the way. That means a forced break for your training plan. Because you know you shouldn’t exercise while you have a cold. But what about afterwards? When can you start exercising again after a cold? What about exercise after the flu? And what happens if you train despite having a cold?
Your Quick Guide: When to Exercise After a Cold
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With a cold, there’s usually a no-exercise rule until the symptoms have subsided and you’re healthy again.
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The Neck Check will show you when you can start again!
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After your exercise break, ease back in slowly and increase your intensity gradually.
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Don’t overstrain your body and give it plenty of rest, otherwise you risk consequences like an even longer training break.
Why No Exercise During a Cold?
Before we find out when you can start exercising again after a cold, let’s first look at why you shouldn’t work out while you’re sick. Once you understand this, the no-exercise rule won’t seem so bad.
There are several reasons why you should take a break when you have a cold:
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Your body needs its energy to fight off the illness. For that, it needs rest and recovery – exercise is an extra strain on your body!
Consequence if you train anyway: You could prolong your cold. It will take longer to fully recover and get back into training. The illness could even become chronic, meaning it stays with you long term. -
Your body is very sensitive and your immune system is “weakened”. Exercise won’t help here.
Consequence if you train anyway: Pathogens you might pick up at the gym, for example, have an easy time invading. This could lead to new illnesses or worsening of your current cold. -
Risk of complications: You’ve probably heard of myocarditis (heart muscle inflammation), right? If you exercise while sick, in (fortunately very rare) cases, the pathogens could spread to your heart, causing myocarditis.
Consequence if you train anyway: Severe physical problems are possible. -
Infecting others: Your gym buddies will thank you if you recover at home. Otherwise, it’s very likely that everyone will get sick.
Consequence if you train anyway: You’ll make yourself unpopular :D
And let’s be honest – with coughs, sore throat & co., you’re not going to perform at your best anyway. If just walking to the kitchen is too much, the gym is probably not the right place for you right now.
But when exactly does the no-exercise rule apply? Already with a scratchy throat? Or only with a fever?
When Does the No-Exercise Rule Apply?
In general, you should always listen to your body! Some people find this hard – especially if a competition is coming up.
Here are some indicators that exercise is a definite no-go:
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Fever (above 38°C / 100.4°F body temperature)
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Body aches, other severe pain and a general feeling of illness
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Elevated resting heart rate (you’ll notice your heart beating unusually fast)
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Severe symptoms like coughing
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Swollen lymph nodes
If your nose is just a bit stuffy and you otherwise feel fine, you can do some exercise. But even then, don’t overdo it and scale back your routine significantly. Focus more on light activity rather than intense training. Go for a gentle walk or do some stretching exercises.
Guide: When to Exercise After a Cold?
So: When can you start exercising again after a cold?
Short answer: When you are healthy again. A cold usually lasts about 7–10 days. However, this varies, and some symptoms may last longer.
Here’s the longer version: As soon as you start feeling better and have been symptom-free for 2–3 days, or you pass the Neck Check (more on that in the next section), you can start easing back into training. Give your body time to readjust to physical exertion. In the beginning, aim for light activity rather than intense training.
Note: If you notice that exercise is making you feel worse, you become very tired, or symptoms return, take a step back and rest for a few more days.
Signs you can start exercising again after a cold:
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You pass the Neck Check.
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You have regained your energy.
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Your symptoms like fever or cough have subsided and you feel well.
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You are eating more again and resuming your normal daily activities.
If you’re unsure, you can always get checked by a doctor!
The best tool to figure out when you can exercise again after a cold is the Neck Check:
Neck Check
→ Your symptoms are above your neck:
So you only have mild runny nose and a headache?
Then light exercise is fine.
→ Your symptoms are below your neck:
You have a cough & co.?
Then take a few more days off until you feel better.
Exercising with a sore throat is a no-go. The same goes for working out with a cough! But heading to the gym with just a runny nose is fine – as long as you feel well and don’t infect others!
Training After Your Break
Now we know when you can start exercising again after a cold. But how should you ease back into training?
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Start with light endurance training and keep it to short intervals (15–30 minutes). If that goes well, you can build up, increase intensity, and move on to other sports like strength training.
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Again: Start slowly and increase your intensity with each session. Give yourself about 1–2 weeks to get back to your normal routine – or longer if needed!
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In the beginning, focus on simply getting back into movement – PRs and new, challenging exercises can wait.
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Avoid competitions at first, as well as intense competition prep training.
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Give your body as many rest breaks as it needs.
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Fuel yourself with nutrient-rich foods. When you’re sick, your appetite is often low – but now it is important to provide your body with energy and nutrients again. Time to make up for what you’ve missed.
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Our Tips for the Break & Return to Training
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The longer and more severe your illness was, the longer you should take to ease back in.
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During your forced break, make sure you’re getting enough protein. This helps you maintain muscle mass – so you don’t have to start completely from scratch after your break. ;)
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Eat a balanced diet! Ideally not just when you’re sick, but all the time! That way you hopefully won’t have to ask yourself “When can I exercise after a cold?” too often.
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Take it easy as soon as you notice the first signs of a cold – this often helps prevent it from getting worse.
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Use the break to plan your training comeback, track your progress, or learn about new training methods. That way, you won’t feel “lazy.”
Conclusion
Neck Check, gradual build-up & return to sport – now you know when you can start exercising again after a cold and how to make your comeback smooth. The most important thing: Always listen to your body. You often know best what it needs. Give yourself the rest you require. Coming back too soon – or skipping the break altogether – can really backfire.
One last tip: If you’re still out of breath climbing the stairs, you might not be quite ready yet. Although… in that case, I guess I’m never ready.
References & Sources
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Breitbart, P., et al. (2017). Infektionen des oberen Respirationstraktes bei Leistungssportlern: Risikofaktoren, Prävention und Rückkehr zum Sport. In: German Journal Of Sports Medicine, 2017(09).
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Stief, L. (2025). Ist Sport bei Erkältung okay? In: MMW – Fortschritte der Medizin, 167(4).
Do you have questions? Then feel free to send me an email – I look forward to hearing from you! :)
The information in this article does not replace individual medical or nutritional advice.
