I Missed a Few Workouts – What Should I Do?

I Missed a Few Workouts – What Should I Do?

Missing a few workouts happens. The key is getting back on track the right way without rushing or skipping important progression.

If You Missed About a Week

If you missed roughly one week of training, restart your current phase from the beginning.

This allows you to:

  • Rebuild your rhythm

  • Reinforce technique

  • Avoid jumping back in at an intensity your body isn’t ready for

Restarting the phase helps maintain the intended progression of the program rather than trying to “pick up where you left off.”

If You Missed About a Month (or More)

If you’ve been away for several weeks or longer, it's usually best to move back one or more phases, or restart the entire program.

After extended time off, your strength, conditioning, and movement efficiency may have decreased slightly. Restarting ensures:

  • Proper re-acclimation

  • Reduced injury risk

  • Stronger long-term progress

It’s better to rebuild momentum correctly than to push too fast and stall or get hurt.

What You Should Avoid

  • Don’t try to “make up” missed workouts by doubling sessions.

  • Don’t skip ahead in the program to catch up.

  • Don’t increase weight drastically to compensate for missed time.

Consistency moving forward matters more than trying to recover lost days.

If you’re unsure where to restart, email pjfsystem@pjfsystem.com with the program you’re on and how long you’ve been away, and we’ll guide you.

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