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General information, not medical advice. We never advise on medication or doses.Feeling unwell? Contact your prescriber, or urgent care if it's severe.Safety

Strength and meal structure · Guide 7 of 9

How do I train on days I feel sick or tired?

Review by a registered dietitian: pendingLast updated 1 min read

This guide is a draft. A registered dietitian reviews every guide before we publish it. How we write and review guides

Short answer

Go lighter rather than stopping. Try a short walk, gentle mobility, or one easy set of each exercise, after sipping fluids and eating something small. Don't train if you feel faint, are vomiting, can't keep fluids down or have severe stomach pain; contact your prescriber or urgent care instead. Pick up your usual plan when you feel better.

See a simple weekly plan
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First, check it’s safe to train

Get help now if you can't keep food or fluids down, have severe stomach pain, or feel faint. Contact your prescriber or urgent care today.

Severe nausea, vomiting or diarrhoea can lead to dehydration, which can harm the kidneys.[1] Rest, sip fluids, and get help if you can’t keep them down.

Lighter options for a low day

Stomach symptoms are the most common side effects of GLP-1 medications, and they often ease with time.[2] On a low day, keep the habit going in a smaller way:

  • A short walk. Ten to twenty minutes at an easy pace.
  • Gentle mobility. Slow movements for your hips, back and shoulders.
  • One easy set. Do one set of each exercise in your plan, well short of tiring.
  • Shorter session. Do half the exercises, and stop there.

Any movement is better than none, and short bouts count.[3]

Eat and drink something first

Nausea is often worse in the morning or after a long time without food.[1] A small snack with some protein and a few sips of water an hour or so before training can make it easier. Ginger or peppermint tea helps some people.[1]

When you’re tired rather than unwell

Eating less can leave you with less energy. On tired days, train at a lower effort, and check you’re eating regularly and getting enough protein. Read: how to eat enough protein when you’re not hungry

Getting back to your plan

Pick up where you left off when you feel better. If you missed a week or more, repeat the last easy week first.

Frequently asked

Should I train on an empty stomach?

Many people feel worse training after a long gap without food. A small snack with some protein an hour or so before, and sips of water, often help.

Is it okay to skip a session?

Yes. One missed session makes little difference. Resting when you feel unwell is part of a sensible plan.

When should I see a doctor?

If you can't keep food or fluids down, have severe or ongoing stomach pain, feel faint, or notice signs of dehydration such as very dark urine or dizziness, contact your prescriber or urgent care the same day.

Sources

Numbers match the citations above. To be checked by the reviewer.

  1. Mozaffarian D, Agarwal M, Aggarwal M, et al.. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity Pillars, 2025.
  2. Wharton S, Davies M, Dicker D, et al.. Managing the gastrointestinal side effects of GLP-1 receptor agonists in obesity: recommendations for clinical practice. Postgraduate Medicine, 2022.
  3. Bull FC, Al-Ansari SS, Biddle S, et al.. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020.