Health & Lifestyle
What should I do if I miss a week of training?
Direct answer
In most cases, simply get back to your normal training.
Explanation
Missing a single week doesn't suddenly undo the progress you've made. You might feel slightly rusty when you return, particularly if you've also been less active, sleeping differently or eating differently, but a short break isn't something you need to compensate for.
You don't need to double your workouts the following week, add extra exercises or dramatically reduce the weights you're using just because you've missed a few sessions.
What I'd be more interested in is why you missed the week in the first place.
If you were on holiday, had an unusually busy week or deliberately took some time away from training, there may be nothing to fix. Life occasionally gets in the way of your normal routine.
If you've stopped training because motivation has dropped, your routine has become difficult to maintain or you've gradually fallen out of the habit, that's worth looking at more closely.
How to apply this
Return to your programme and see how you feel. Your first session back might feel completely normal or you may need to adjust slightly as you get moving again.
If there was a specific reason you fell out of your routine, identify it rather than simply telling yourself you need to be more motivated.
Understanding what disrupted your training gives you a better chance of recognising it and responding differently the next time it happens.
If the time away from training was caused by illness or injury, returning may need a different approach depending on what happened, how long you've been away and how you're currently feeling.