I received a text recently that read, “I’m feeling better. Should I train today or wait until Monday?” My answer was There is no magic to Monday. If you feel good enough to train today, do whatever you would have done today if you hadn’t had the layoff. Yes, you can cut back on the intensity or volume, do 2×10 instead of 5×10, one twenty yard sprint instead of four forty yard sprints. But just pick up where you left off.
This reminds me of my normal advice when somebody asks me what the best way is to start an exercise routine. The best way to start is to start. That simple. If you haven’t been doing anything, start doing something, even if it’s only doing three pushups, one sit up, walking for thirty minutes and doing three pushups and one sit up when you get back. Then the next day, do it again. Don’t skip any days. After seven days of consistently doing that, add one repetition to each of the movements.
Starting is 50% of the battle. Consistency is the other 50%. And you don’t have to wait until Monday for that.