Covid And Fitness: The (Not So) Surprising Benefits Of Resistance-Training Exercises
Yes, you read that well. Science says that resistance-training exercises before, during, and after COVID are most likely healthy. Resistance-training exercises like pushups might help prevent and treat COVID-19-related conditions.
Everyone’s Fitness Experience With Covid Is Specific
Notably, even some high-performing athletes have noticed a negative impact on their fitness level because of COVID. For instance, Mikey Musumeci, a five-time Brazilian Jiu-Jitsu world champion, got COVID several times. He shared the negative impact COVID had on his fitness abilities in the JRE MMA Show #127 podcast. Mikey got COVID several times despite being a professional athlete and running several miles daily. He explained he could not even walk a mile when being COVID positive despite being very fit.
This negative fitness experience with COVID is not that surprising. While COVID-19 is commonly associated with respiratory problems, it can cause neurological damage and muscle pain. Overall, COVID can put you severely under the weather even if you are a very fit person. Luckily, as research shows, it’s less likely to happen when exercising often.
Table of Contents
- 1 Covid And Fitness: The (Not So) Surprising Benefits Of Resistance-Training Exercises
- 2 Everyone’s Fitness Experience With Covid Is Specific
- 3 Resistance-Training Exercises Such As Pushups Are Beneficial Against Covid
- 4 Pushups, Workouts and COVID
- 5 Is Doing Fitness A Good Thing When Having Covid?
- 6 Benefits Of Resistance-Training Exercises Against Covid: What The Science Says

Resistance-Training Exercises Such As Pushups Are Beneficial Against Covid
Resistance-training workouts are considered one of the most effective in improving physical functioning, causing mortality rates among those who do them to be lower than others. Resistance-training exercises such as pushups are so beneficial that they might be particularly relevant to help prevent and treat the different consequences of COVID-19. A research review published in the International Journal of Environmental Research and Public Health provides insights into how resistance-training exercises can help to counteract the adverse effects of COVID-19: click here to go to a summary.
Pushups, Workouts and COVID
Pushups have seen a resurgence in popularity, thanks to the COVID-19 pandemic. The pandemic prompted us to establish a fitness routine, whether simply going for a walk, a jog, or a series of pushups.
On a side note, I started a simple daily workout when COVID lockdowns hit. Made of sit-ups and pushups, I do it no matter what. At least I do my pushups, even when I am COVID positive. At least I try to. Recently, during a trip to France, I noticed that completing my 100 pushups was getting harder than usual. I struggled despite skipping my sit-up series like I often do when traveling: I treated myself by doing 100 push-ups reps in a row as a cheat day exercise. After three consecutive days of degrading conditions, I failed to finish the 47th pushup. I usually do 100 pushups in a row, almost “fingers in the nose.” I knew something was wrong. It turned out I was COVID positive, but I kept pushing anyway. Yes, I like maintaining my fitness habits, so I kept exercising after being officially COVID positive. I documented my process and performance with COVID-19. The truth is that I didn’t know what I was doing. I am pretty biased on that topic. I keep telling people that exercising is the best medicine as exercising makes me feel better. Still, I am not a medical professional. Is doing pushups with COVID a good or bad thing?
“I think discipline is a very important thing for a person.
It’s a very important thing to […] take care of things. It’s like not taking care of things cause you so much more pain and anxiety that not taking of the things. So take care of the things, no matter what they are. Whether it’s your body, your work, or whatever you got to do.” – Joe Rogan (The Joe Rogan Experience – Podcast 1816 – Gad Saad)
Is Doing Fitness A Good Thing When Having Covid?
As often, the correct answer is “it depends.” Exercise is a great way to boost your immune system and help your body fight off infections, including COVID. However, if you have COVID-19, you must listen to your body and not overdo it. Symptoms like fever, chest congestion, hacking cough, and upset stomach can mean that your body needs rest. It’s best to postpone exercising while you have these symptoms. However, there are cases when it’s OK to exercise while being COVID positive.
“Exercise is medicine. If you have symptoms above the neck, things like runny nose, sneezing, of the common cold, such as nasal congestion or runny nose, or minor sore throat, you’re OK to exercise” – Dr. Dan Montero – a sports medicine expert
Exercising or not with covid is a legitimate specific question. Dr. Dan Montero, a sports medicine expert, explains whether you should exercise when sick in this video:
Benefits Of Resistance-Training Exercises Against Covid: What The Science Says
A research review published in the International Journal of Environmental Research and Public Health provides insightful takeaways into how resistance-training workouts can help to counteract the adverse effects of COVID-19:
How Resistance Training Exercises Help Prevent Covid-19 Infection And Complications
- Resistance training exercises reduce the risk factors associated with morbidity and mortality due to COVID-19, such as high blood glucose, arterial hypertension, obesity, and dyslipidemia.
- People who carry out strength and power activities usually have a better immunological profile than people who do not. The immunological profile of people who engage in strength and power activities is typically more robust than that seen among individuals with prolonged aerobic exercise. It could be considered an advantage in favor of resistance-training practices such as pushups against more traditional aerobic activities such as jogging.

How Resistance Training Exercises Help When Being Covid Positive
- Low muscle mass and muscle strength are associated with an increased risk of hospitalization and hospital length of stay in patients with moderate to severe COVID-19. Therefore, muscle-strengthening exercises should be promoted as they may explain the protective effect of physical activity against COVID-19 hospitalization.
- A popular recommendation for periods of sickness is to rest. Even if it is counterintuitive, physical exercise, when contaminated, might bring health benefits. Although we need to be careful about assumptions based on animals, it seems likely that resistance-training sessions of short duration and moderate intensity of effort are beneficial even in cases of infection.
How Resistance Training Exercises Help After Being Covid Positive
80% of the hospitalized patients that did not have any disabilities before being hospitalized for COVID-19 showed reduced muscle strength in their quadriceps muscles when they got discharged.
Generally speaking, six months after recovering from COVID-19, many people exhibited impaired muscle strength and physical performance despite receiving dietary counseling or physiotherapy assistance.
The two prior items suggest that specific fitness strategies are needed post-COVID to regain muscle strength. Previous studies have shown that aerobic and resistance training increases muscle strength, functional capacity, and quality of life post-COVID infection.
It is essential to consider possible risk factors when prescribing fitness rehabilitation programs post COVID, as COVID-19 might be associated with cardiac complications that persist after discharge. Resistance training has been a core component of cardiac rehabilitation for many decades. However, it’s essential to consider proper fitness program design to avoid complications. Working with fewer repetitions and increasing rest intervals is highly recommended.

In a Nutshell
Fitness improves the overall the better general immunological profile of individuals. Nonetheless, COVID can still be contracted by people exercising every day.
In the case of contamination, it has been proven that higher muscle strength is associated with a lower risk of harmful outcomes due to COVID-19. Therefore, preserving the immune system while maintaining or increasing physical capacity is essential. At this time, performing moderately intense resistance-training sessions seems appropriate to fight against the COVID infection.
After recovering from COVID, resistance training exercises should be performed regularly to increase functional capacity and allow a return to everyday life. Training protocols should be tailored at this stage according to the clinical manifestations and consider the involvement of different symptoms.