Recovering strong: Navigating illness and injury in your fitness journey

Setbacks are a normal part of life. Whether you're feeling under the weather or recovering from an injury, it can be frustrating to disrupt your movement routine.

But here’s what we want you to remember: setbacks are part of the journey, not the end of it. Staying consistent over time, especially through challenges, is what builds real, lasting strength.

This guide will help you stay connected to your goals, listen to your body, and move forward with care and confidence.

Progress isn’t always a straight line

We often imagine health and wellbeing as a steady upward path, but in reality, the journey includes detours, pauses, and rest stops. What matters most is how we respond.

Expect ups and downs. With setbacks, it’s more of a ‘when’ they’re going to happen, rather than an ‘if’ they’re going to happen.
Adapt your routine. When changes come your way, it’s important to adapt with them. Things may not be the same as before, so figure out what works best for you now.

Keep reading to learn how to adapt your Bold routine during illness or injury, while prioritizing your health and safety.

Listen to your body

One of the most important things you can do on your exercise journey is to stay in tune with how your body feels. Some days you’ll have more energy and feel strong. Other days, you might feel off, tired, or just not quite yourself, and that’s okay.

Instead of pushing through discomfort, give yourself permission to rest when needed.

Here are a few signs that your body might benefit from rest or additional support:

You’re more tired than usual, even after taking breaks.
You’re noticing discomfort that feels unusual or lingers longer than expected.
You’re not feeling like yourself physically or mentally.

These are moments to check in with yourself and possibly your healthcare provider before continuing with exercise. You know your body best, and it’s important to listen to it. If anything feels unfamiliar or uncertain, connecting with your healthcare provider is a smart first step.

How to stay engaged while you recover

Illness or injury can sometimes make us feel lonely, but staying mentally connected can make a big difference.

Focus on what you can do. Some days, it might be lower intensity, shorter classes than what you’re used to.
Learn something new. Explore education classes on healthy aging on topics like sleep, nutrition, and condition management.
Stay connected to the community. Bold trainers, other members, and our Facebook group can help keep you motivated and inspired.
Celebrate the small wins. Every step counts, even if progress is slower than you planned.

Ease in with active recovery

Once you're cleared by your doctor to start moving again, begin with active recovery. Gentle movement that helps your body heal, restore energy, and rebuild strength gradually.

Engage in active recovery. Active recovery can be any low-intensity movement as it will support circulation, reduce stiffness, and can even speed up recovery. It’s a helpful bridge between full rest and more strenuous exercise.
Choose restorative activities. Focus on activities like stretching, walking, or yoga. These are gentle on your joints but effective for re-engaging your muscles.
Listen to your body. Notice how your body responds to movement and adjust accordingly. Focus on learning from your body's response to determine the right intensity for you. Start small. Short bouts of light exercise (5 to 15 minutes) can be all it takes to make a meaningful difference.

Restart your routine

Once you’re ready to begin moving again, focus on building a routine that feels sustainable, supportive, and aligned with your current energy.

Set a SMART goal. Choose a goal that’s Specific, Measurable, Achievable, Relevant, and Time-bound, like “I’ll take two 10-minute classes this week.” Adjust as needed to fit your recovery and schedule.
Be consistent, not intense. Short classes done regularly are often more effective (and easier to stick with) than longer sessions that feel overwhelming.
Tune in to your body. Notice how you feel before, during, and after movement. Use those signals to guide your pace and progress.
Choose what you enjoy. Whether it’s pilates, yoga, strength, or breathwork, doing what feels good increases the chance you’ll keep showing up.

Suggested class: 15 min Pilates: Core Connection

Recovery is progress

Adjusting your movement routine due to illness or injury isn’t a setback, it’s a sign of strength, resilience, and self-awareness. Your Bold journey doesn’t end when life changes. It adapts with you. When you're ready to move again, we’re here to meet you where you’re at. See you in your next Bold class.