Man Flu: Only the Strong Survive?

The temperature’s dropped. Your throat’s scratchy. Your nose is starting to drip, and there’s a strange ache behind your eyes. Congratulations – you may be entering the throes of that most feared seasonal condition: man flu.

Yes, it’s real. And yes, it knocks even the strongest of us off our feet.

One day, you’re smashing PBs in the gym. The next, you’re wrapped in a duvet, sipping a mug of something hot, feeling like the curtains are closing on your time on earth. At Foundry, we’ve seen this annual drama play out time and again – and we’re here to guide you through it with the sympathy, sarcasm, and support you deserve.

Cold Season Is Coming

As the weather shifts, cold season makes its annual appearance – and with it, man flu rises from the shadows.

Let’s not pretend this is just a runny nose. One minute you’re fine, the next you’re texting your partner from the other room because you’re “too weak to shout.” It’s not pretty, and it certainly doesn’t feel minor when you’re in the thick of it.

That said, this isn’t the end. It’s just a temporary setback. With the right strategy, you’ll be back to training, sweating, and lifting like normal in no time – but only if you play it smart.

Spotting The Symptoms

Man flu symptoms are subtle in the way that a marching band is subtle – loud, dramatic, and impossible to ignore.

Here’s how to know if you’ve fallen victim:

You’ve definitely never felt this ill before
Every sniffle is met with dramatic sighs and statements like “this might be it.”

You’re wanting more affection than usual – without judgment
Even the toughest blokes turn into cuddle monsters when man flu hits.

You’ve locked yourself in a room with a blanket, a box set, and survival snacks
The man cave becomes a quarantine zone. Netflix and self-pity are on constant rotation.

You’re texting your partner from the next room for sympathy
Walking 12 feet feels like trekking through the Himalayas.

You’re asking deep, philosophical questions about health, mortality, and whether chicken soup counts as a superfood
This is the existential phase. It will pass (but only after you get your soup).

These symptoms are more widespread than you might think. It’s not weakness. It’s just . . . man flu.

Recovery Starts With Rest (And Chicken Soup)

Now is not the time to be a hero. Your body needs a break. This doesn’t mean you’ve lost your edge, it means you’re being smart.

Here’s your three-part recovery plan:

Sleep
You’re tired for a reason. Don’t fight it. Cancel your alarms, stay horizontal, and let your immune system do its thing.

Hydration
Keep the fluids coming: water, herbal teas, and, if you’re desperate, warm Ribena. Avoid alcohol and excess caffeine. Think hydration, not dehydration.

Nutrition
If you’re up for cooking, go old-school. A proper chicken soup made with bone broth, garlic, and loads of veg is nature’s recovery blend. If you’re not, at least avoid greasy takeaways. This isn’t cheat day. It’s rebuild-your-immune-system day.

Give your body what it needs, and it’ll return the favour.

To Train Or Not To Train?

Here’s the million-pound question. Should you still go to the gym?

The answer is: it depends. You’ve got to be honest with yourself (and your coach).

If symptoms are above the neck — think mild sore throat, nasal congestion, or sneezing — then a light session could actually help. Something short, low-intensity, like mobility or a walk. Nothing that leaves you in a puddle on the floor.

If symptoms are below the neck — fever, full-body aches, fatigue, chest tightness, then absolutely not. You’re not doing yourself (or the people around you) any favours by forcing a session.

This is where discipline comes into play. Not the kind that pushes through regardless — the kind that knows when to hold back.

Support For The Suffering

The biggest challenge of man flu isn’t the symptoms – it’s the lack of understanding.

Your mates laugh. Your partner rolls their eyes. The dog seems annoyed that you’re still lying on his side of the sofa.

This is where the Foundry community comes in. We get it. We’ve seen strong men brought to their knees by a runny nose and low-grade fever. And we’ve helped them bounce back better.

So, send the message. Let your coach know you’re down. Ask for advice. Or check in with a gym buddy for moral support. A little empathy goes a long way, especially when your immune system is on the ropes.

A Note For The Carers

To the carers, partners, housemates and brave loved ones: your patience is appreciated – even if it’s currently being tested.

Here’s a quick survival guide:

Offer exaggerated levels of sympathy
He probably knows it’s “just a cold,” but reminding him of that won’t help. Play along. Be kind. Use phrases like, “You’re being so brave.”

Gently discourage any attempts at physical activity
Especially golf. Especially in the rain. If he can’t train, he definitely can’t swing a club.

Hand over the remote
Yes, you’ll be watching old war films and episodes of Top Gear. Consider it your contribution to the healing process.

Provide essential care items
Tissues, vitamin C, chicken soup (from a tin is fine – he won’t know the difference).

Expect random cuddles
These are brief and vulnerable moments. Accept them with grace.

He’ll be back to his usual self soon – louder, stronger, and convinced he survived something heroic.

When You’re Ready, Get Back In The Game

When the fog lifts and the appetite returns, it’s tempting to throw yourself back into training like nothing happened. Resist.

Re-entry should be steady:

Start with a walk or short conditioning circuit
Ease your way back into movement. Nothing too demanding.

Do mobility work and bodyweight exercises
Think lunges, air squats, and light core work. Reconnect before you reload.

Speak to your coach
A modified session is better than a missed week because you relapsed.

Remember, training is about long-term consistency, not short bursts of intensity. Don’t try to make up for the sessions you missed. Just get moving again.

Not Dead. Just Rebuilding

Let’s be clear – you didn’t flatline. You just hit pause. And now, it’s time to get back to business.

Once the fog clears and you’re able to breathe through both nostrils again, resist the urge to sprint out of the gates. The goal here isn’t to punish your body for being ill – it’s to rebuild it.

Because strength isn’t just physical, it’s showing up again. It’s recovering properly. It’s knowing when to rest and when to rebuild.

Man flu didn’t take you out – it just gave you a reminder: recovery is part of the process. Now it’s time to rise, rehydrate, and get back under the bar.

Need a nudge back in the right direction? Drop us a line or pop into one of our gyms in London – we’ll help you rebuild properly, one session at a time.

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