Training Through Colds, Flus & Injuries: When to Rest, Adjust or Crack On 

At The Performance Lab, we know not every week is smooth sailing. Whether you’re under the weather, dealing with a small injury, or just feeling run down, you don’t have to hit pause on progress. In fact, knowing how to train through these phases is what separates short-term dropouts from long-term results. 

And the beauty of our Small Group PT (max 8 people) model is that it gives us the time and flexibility to adjust, support and push you—based on how you’re feeling that day. Here’s what to keep in mind: 

1. Sick? Use the “Neck Rule” 

 A simple guideline we stand by: 

Above the neck (e.g. runny nose, sinus congestion, mild sore throat)? 

✅ You’re generally OK to train. We’ll just scale things back and keep intensity lower. 

Below the neck (e.g. chesty cough, fever, full body aches, fatigue)? 

❌ That’s your body asking for rest. Training through this won’t help—it’ll delay recovery and increase risk of illness spreading. 

Still unsure? Message your coach. We’ll advise you honestly and help you come back smart. 

2. Injuries or Niggles? We Adapt, Fast 

You’ve tweaked your shoulder, your knee’s flared up, or your lower back’s tight. We get it—and it doesn’t mean you can’t train. It means you train differently. 

 Because we keep our Small Group PT sessions capped at 8 people, your coach can easily: 

-Swap out exercises 

-Change the load or range of motion 

-Shift the session focus to work around the issue 

You’ll still move well, stay consistent, and avoid losing momentum. Communication is key—just tell us what’s going on. 

3. Tell Us What You Need 

You don’t need to be 100% every time you walk in the door. 

That’s the point of coaching. 

Let us know: 

“I’m wiped—can we keep things steady today?” 

“My shoulder’s not right—should I skip overhead work?” 

“Had a cold earlier this week—just easing back in.” 

We’ll adjust on the spot, no drama. The more you communicate, the better we can coach you. 

4. And Sometimes… You Just Need to Crack On (That’s Where the Group Helps) 

Let’s be honest—sometimes, you’re not sick, not injured… you’re just low on energy or motivation. 

That’s not a red flag. That’s a normal part of life. This is where Small Group PT shines. 

When you walk into a session and see familiar faces, feel the buzz in the room, and have your coach dialled in on you—it’s a lot easier to put your head down and get it done. 

You’re not in it alone. You’re surrounded by people who want the same thing: progress. That shared energy can pull you through on the days when you’d otherwise stay on the sofa. It doesn’t need to be your best session—you just need to show up, move, and leave feeling better than when you came in. 

5. Don’t Try to “Catch Up” 

One mistake we see too often? Trying to cram in missed sessions or go too hard after illness or time off. 

It’s unnecessary and often makes things worse. 

-Accept that rest was part of the process

-Ease back in with control 

-Trust that consistency—not perfection—is what delivers results 

Final Word 

At The Performance Lab, we’re not just giving you a workout—we’re coaching you through life’s ups and downs. 

Whether you’re under the weather, sore, or just not feeling 100%, we can: 

Adapt your session 

Keep you consistent 

Push you when it’s time to push, and pull back when it’s not 

The key? Tell us. Trust us. 

And sometimes, you might need to just suck it up and crack on, the group will get you through.

You’ll always be better for showing up.