Do not try to make up every session
Stacking missed workouts into a shorter week makes sessions longer and recovery harder. Choose the next session you can complete well, and let the missed one go.
After one missed session
Carry on with the next session. Do not double up. If the session you missed was the only one that week for a muscle group (legs, say), put that group first next time rather than waiting a full week for its slot to come round again.
After a missed week
Start from the weights you last used, or slightly lighter, and use your first working set of each lift to judge the day. If the reps come as they did before, carry on as normal. If they feel much harder, keep that session a little lighter and build back over the next one or two.
After a month or longer
Treat the first week back as a return week. Do fewer hard sets than before and pick weights you can finish with a couple of reps to spare, then build back up over the following weeks. Expect some soreness at first. If the time off was for illness or injury, check with a qualified professional before you return to heavy training.
When it keeps happening
If you miss the same day week after week, the plan does not fit your week. Train on fewer days with fuller sessions, make each session shorter, or move the difficult day. A plan you can follow beats a bigger one you keep missing.
An example week
Say you train upper and lower body on alternate days, four times a week, and you miss Thursday’s lower-body session. On Saturday your calendar says upper body, but your legs have not been trained for a week. Training lower body on Saturday keeps the balance, and the routine carries on from there.
How Kit handles missed sessions
Kit plans each workout from what you actually trained, not from the calendar. Muscles that have waited longest come first. If you train less often than your routine assumes, Kit combines sessions so each one covers more. If a workout looks too long, tell Kit and it prepares a different one. You can still edit every exercise, set and weight.
