You Missed a Training Session—Now What?
You missed a training session, and now you feel like junk. Maybe you feel like you failed somehow. As a coach, I see and hear this all the time. My advice? Don’t stress over a single missed session.
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Why Is It Okay to Miss a Training Session?
Because sometimes, your mind and body just need an extra day off—and that’s okay. One missed session isn’t going to derail your progress. The real issue is when I see athletes struggling with weight, depression, anxiety, or failure in general, allowing one missed session to spiral into multiple missed sessions.
At Good Dudes Put Out, we aren’t here to bully anyone into training. We preach mental health—but we also don’t let it become an excuse when someone needs to hear the opposite. If I do nothing else as a coach, I want my athletes to feel confident in themselves so that when they take an extra rest day, they don’t carry unnecessary guilt.
Why Does It Feel So Heavy?
Because deep down, we know exercise should be a priority in our daily lives. Not in terms of length, but in terms of importance. That doesn’t mean I want anyone obsessing over the gym—that’s not the right answer either. But ask yourself:
What are the true non-negotiables in your schedule?
If you missed a training session because you were on shift but spent eight hours looking at your phone or hanging in the kitchen, and you just couldn’t get away—that’s a discipline issue. I’m all for a good pickleball session with the boys, but do I count that as my workout for the day? Probably not.
The Science Backs It Up
This is just a reminder that, when done responsibly, an extra rest day is actually beneficial. Studies show that recovery days improve strength, prevent injury, and enhance performance. The key is making sure one missed session doesn’t turn into a trend.
So, keep up the good work. Keep being a Good Dude and keep Putting Out.
Incorporating rest days into your training regimen is not only acceptable but essential for optimal performance and health. According to the American Council on Exercise, avoiding rest days can lead to overtraining, which may result in injuries and hinder progress.
Furthermore, a study published in the Scandinavian Journal of Medicine & Science in Sports found that taking a 10-week break from resistance training did not diminish muscle strength or size gains. Participants who took a break rebounded to pre-break strength levels within five weeks of resuming training, achieving similar progress to those who trained continuously for 20 weeks. This suggests that occasional short-term breaks do not significantly impact long-term muscle strength.
Therefore, taking an extra rest day when needed is supported by data and can be beneficial for your overall fitness journey.
