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Embracing Imperfection: Why Missing a Workout Isn't the End of the Journey :

Updated: Mar 28

How to Bounce Back and Stay on Track

missed workout what do I do?

It happens to the best of us – we miss a workout. Maybe we’re feeling under the weather, or we’ve got a busy week and can’t get on the bike. And while missing a workout might seem like the end of the world, it doesn't have to be. In fact, there are plenty of things you can do to make sure that one missed workout doesn't ruin your entire training plan.

What to do when you miss a workout:

Here are some tips on what to do when you miss a workout, and how to get back on track.

1. Don't beat yourself up

The first thing you need to do is forgive yourself. Beating yourself up about missing a workout will only make you feel worse and it's not going to help you get back on track. Everyone has an off day now and then, and it’s not the end of the world if you miss a workout.

2. Get back on track as soon as possible

The sooner you get back into your workout routine, the better. Don't let one missed workout turn into two or three. Get back to it as soon as you can.

3. Don’t try to make up for it by doing twice as much the next day.

This can actually lead to injury, and it’s not necessary. Just get back on track with your normal training routine.

4. Try and reschedule your workout

See if you can tweak your plan to make sure you achieve your key workouts. Avoid back to back hard training days. You may need to get creative and swap out your recovery day.

5. Don’t give up!

One missed workout is not going to ruin all of your hard work. Just get back on track and keep going – you can do it!


First, assess why you missed the workout in the first place. Was it due to a busy schedule? Lack of motivation? Feeling under the weather? Once you know the reason, you can address it and try to prevent it from happening again in the future

Don't let missing a workout derail your fitness goals. There are plenty of things you can do to get back on track. From making up for lost time to refocusing your efforts, a little bit of effort can go a long way. So don't get discouraged- stay motivated and keep moving forward!

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