I can’t complete a single workout
If something comes up and you can’t do a workout, you have a few options:
Up to 4 sessions per week: Make up the session on one of your usual rest days. Just keep the order of the training days and try to be back in your normal rhythm by the following week at the latest.
More than 4 sessions per week: If you can’t make it up, simply leave the session empty and still complete the week. If this happens more often, consider reducing your weekly training days so the plan fits your life better.
💡 Important: Your training plan is continuous and not tied to the calendar week. It’s perfectly normal if your microcycle (training week) is sometimes longer or shorter than seven days. Your rhythm just shifts—this won’t harm your progress.
I can’t train for a full week (or multiple weeks) — illness
If you have to pause for one or more weeks due to illness, just leave those weeks open. Don’t complete them empty—train them later once you’re healthy again.
I can’t train for a week — vacation or limited time
If you’re pausing for a week (e.g., vacation or less time), it’s best to schedule a deload week.
How to do it: In the Training tab, tap the gray Training button and move the deload to the desired week. The planned sessions will then be lighter. If you can, do some of these lighter sessions; otherwise, simply complete the deload week empty and continue as normal afterward.
I’m away for more than one week (e.g., 2-week vacation)
Set the deload to the first week.
In the second week, resume your planned sessions and work through them gradually until that training week is completed—if you have time to train. Then continue as normal.
Important: Don’t stress about training during vacation. If you feel like moving, do a short full-body workout without the app and focus on technique, depending on what equipment you have.
Several weeks in a row without time, or longer absence
Leave the open weeks as they are and pick them up once you can start again.
For your return, we recommend taking the first week a bit easier (e.g., higher RIR or less weight) before ramping back up. You can also use the first week after your absence as a deload.
If you’re away for more than 10 days, the app will automatically suggest a “Re-Entry Mode,” which corresponds to a deload.
The body may detrain a bit during longer breaks, but thanks to muscle memory it usually adapts again quickly. So enjoy your time off and come back fresh and consistent.
Tip: Adjust equipment when traveling
If you have access to different equipment while away (e.g., only dumbbells or no equipment), you can change your equipment in the settings. Alternatively, you can swap individual exercises once. This keeps you flexible so you can continue training even if you’re not in your usual gym.
👉 This way, your plan stays flexible and adapts to your life—without stress, even when things come up.
FAQ: What should I do if I can’t train?
What if I miss a workout?
What if I miss a workout?
Up to 4 sessions/week: Make it up on a rest day.
More than 4 sessions: Leave it empty and complete the week.
👉 Your plan is continuous and not tied to calendar weeks—it’s normal if a training week is sometimes longer or shorter.
What if I’m sick?
What if I’m sick?
Leave the weeks open and make them up after recovery.
Don’t complete them empty.
How do I handle one week of vacation or less time?
How do I handle one week of vacation or less time?
Schedule a deload week.
If possible, do a few of the shorter deload sessions.
Otherwise, complete the deload week empty and continue as normal.
What if I have a two-week vacation?
What if I have a two-week vacation?
Week 1: Set a deload.
Week 2: Work through the planned sessions as time allows.
Important: No stress—alternatively, a light full-body session without the app is enough, then resume as usual after vacation.
What if I can’t train for several weeks in a row?
What if I can’t train for several weeks in a row?
Leave weeks open and resume after the break.
Start the first week a bit easier (e.g., RIR 3 or less weight).
Muscle memory helps you bounce back quickly.
After >10 days away, the app will automatically suggest a Re-Entry Mode (like a deload).
Can I adjust my training on vacation?
Can I adjust my training on vacation?
Yes! In your profile you can switch equipment to bodyweight or whatever is available. You can also swap a single exercise at any time.
If you have further questions or suggestions, email us at support@myfitcoach.de.