Missed a Week of Workouts? Do I Start Over?

No, you don't start over. You pick up where you left off. If you're sick, rest, and tell your coach. She can pause or extend your plan, so the missed days get added on at the end. Don't try to cram the missed workouts into one week. Come back a little lighter for a session or two, then keep going.

Life happens in 8 weeks.

The plan is built for it.

So is your coach.

What happens to my plan if I get sick?

Hey ladies, listen up. When you're sick, your only job is to get better.

Here's what that looks like with us:

Rest. Skip the workouts. Nobody earns a medal for squats with a fever.
Tell your coach. A quick message is enough. "I'm sick, I'll be back when I'm better."
Let her adjust the plan. Your coach can pause or extend your plan for illness or travel, so you're not losing weeks of coaching to a cold.
Ease back in when you feel ready. If you're not sure you're ready, or you've been unwell for a while, check with your doctor first.

That's it.

On every onboarding call, Chris asks each woman to agree to one thing: "All we want from you is communication."

Being sick is exactly when that matters. A woman who goes quiet for a week worries us. A woman who sends "I've got the flu" gets a plan.

Do I have to start the program over?

No.

You pick up where you left off.

If you finished the Tuesday workout and then got sick, your next workout is the one after Tuesday's. You do the workouts in order, and you keep going from there.

Here's the thing.

In our experience, a week off doesn't undo what you've built. The strength you gained in the first few weeks doesn't vanish because you spent five days on the couch with tea.

Starting over from the beginning would mean redoing workouts your body has already moved past.

Should I double up to catch up on missed workouts?

Please don't.

This is the instinct of every high achiever I've ever coached. Miss three workouts, do six the next week.

Here's why we steer you away from it:

Recovery disappears. Hard strength days stacked back to back leave your body no time to rebuild.
You'll be sore and tired. Exactly when you're getting your energy back.
You fall behind again. Cramming tends to wear you out, and then you miss more.

So we don't cram. Your coach extends the plan instead, and you keep a normal week.

What if I only miss one or two workouts?

That's a normal week for a lot of women.

If one has to go, make it the optional one. In the Reset, you have 5 workouts a week: 3 strength and 2 conditioning, and one of the conditioning workouts is optional. Strength stays first.
Short on time? Do part of it. Part of a workout still counts.
Move the days. The week is yours to arrange. If Wednesday falls apart, Thursday is fine.
Travelling? Plan it with your coach before you go. Here's more on how coaching fits around travel and a busy week.

Why does missing a workout feel like such a big deal?

Because a lot of the women we coach are very, very good at following plans.

You're the one who never misses a deadline. So missing one workout out of five can feel like failing the whole week.

Some women tell us they even feel guilty taking a rest day.

Rest days are part of the plan. In our experience, a lot of the change tends to happen while you recover.

What you're aiming for is steady, over weeks. A missed workout is a Tuesday. It's one day in 8 weeks.

And if your pattern is falling off for good after a rough week, read why you start strong and fall off by week 3. That page is about the mindset. This one is about the mechanics.

How do I come back after a week off?

Gently.

Go a little lighter. For the first session or two, drop your weights a bit. Then build back to where you were.
Take the easier options. Every move has one. Use them while you find your rhythm.
Expect a little soreness. Coming back after a break often brings some. Here's what's normal, and when to get it checked.
Get back to your food basics. The meals your coach built with you are what fuel the comeback.

In our experience, you'll be back to your old numbers sooner than you think.

Will a missed week ruin my fat loss?

Most women come to us wanting to lose weight. What they actually want to lose is fat.

Fat loss comes from what you do over weeks: strength that builds, enough food and real recovery. One lost week inside that is a small dip in a long line.

We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks.

Plenty of them got sick, travelled or had a kid home with a fever somewhere in those 8 weeks.

They picked up where they left off.

Ready for a plan that bends with your life?

You don't need a perfect 8 weeks.

You need a plan that expects real life, and a coach who adjusts it with you.

Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.

If it sounds like you, apply for a call with Chris.

He reads every application himself. On the call, tell him what your life actually looks like, the travel, the kids, the busy seasons, and he'll tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.

Sick days happen.

Starting over doesn't have to.

Frequently asked questions

Do I have to start over if I miss a week of workouts?

No. You pick up where you left off and do the workouts in order from there. Your coach can extend your plan, so the missed days get added at the end.

Should I work out when I'm sick?

Rest while you're sick and tell your coach. Ease back in when you feel ready, and check with your doctor if you're not sure or you've been unwell for a while.

Should I do extra workouts to catch up?

No. Cramming missed workouts into one week takes away your recovery and tends to leave you sore and tired. Your coach extends the plan instead.

Will missing a week ruin my weight loss?

In our experience, no. Fat loss comes from what you do over weeks, and one lost week is a small dip. Come back a little lighter and keep going.

Can I pause my coaching if I get sick or travel?

Your coach can pause or extend your plan for illness or travel. Tell her as soon as you know, and she'll adjust it with you.

What if I get sick or miss a week of workouts? Do I have to start over?