What Should I Do If I Miss a Workout?

Life Happens — Now What?

Illness, unexpected events, or special needs can occasionally get in the way of your training schedule. That’s completely normal, and StrengthLab360 is built to be flexible.

The way you should handle missed sessions depends on which week you’re in and how many sessions were skipped.

If You’re in Week 1 (Calibration Week)

Week 1 is crucial. It sets the baseline weights for your entire mesocycle.

If you miss any sessions in Week 1, we recommend that you:

• Restart the mesocycle
  This ensures the app has consistent and complete RPE data to generate accurate weight progressions starting Week 2.

To restart, head to the Periodization tab, select the mesocycle, and click Cancel. You can then start a new cycle with a clean slate.

If You’re in Week 2 or Later

Once your mesocycle is underway, here’s how to manage missed sessions:

• Missed 1–2 sessions:
  Simply skip the missed day(s) and complete your next scheduled session as planned, even if that means doing it on a different day.

• Do not try to “catch up” by compressing sessions (e.g., doing back-to-back workouts or doubling up). This can affect recovery and performance.

• Missed 3 or more sessions (especially due to illness or fatigue):
  In this case, it’s best to restart the mesocycle. Too many data gaps can throw off progression and adaptation.

Should I Mark Missed Sessions as Blank?

No. Do not fill in blank or skipped sessions manually unless you actually completed them. Just leave them uncompleted and click on "cancel session" at the end of the worklout log page and move forward.

The app will recognize those missed entries and adjust the progression accordingly, without compromising your overall structure.

Summary

Final Tip

Muscle soreness after starting new movements is normal. As your body adapts, this will decrease. Be sure to log your RPE accurately and stay consistent — the algorithm will do the rest.