This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Why rest days are written into the program
Every program in the library states how many days a week you train and which days are rest. Training itself is only the stimulus; the body adapts between sessions, during sleep, meals and the days you do not train. The gaps between the two or three training days are left on purpose. Filling rest days with extra training usually does not make you progress faster, only more tired.
A rest day can be complete rest, or light activity such as walking, cycling or simple mobility work, as long as it does not affect your state at the next session.
One missed session
The most common question: the Wednesday session did not happen, so what about Thursday? The answer is usually simple: continue from the next training day you have not done. My training on this site moves forward in the order of the program's training days rather than locking to calendar dates, so if you missed Wednesday, opening the page on Thursday shows what was originally Wednesday's session.
Do not merge two sessions into one on the same day to "make it up". A merged session has more volume, lower quality, and affects the following days.
A week or more missed
After one to two weeks off, drop the load of your most recent session by one step when you return and do one session to feel things out; it usually takes only one or two sessions to get back to where you were. After more than a month off, you can go straight back to the beginning of the cycle, or pause the plan and start a new cycle.
Personal plans on this site can be paused; no "owed" training days accumulate while paused, and when you resume you continue from where you stopped. This is healthier than leaving a long trail of red marks on the calendar.
What it means if you always miss
If for several weeks in a row you cannot manage the program's number of days, the problem is usually not willpower but the fit between the program and your life. The sensible move is to switch to a similar program with fewer days per week, for example from three days to two, complete a full cycle steadily, and only then consider adding a day back. The program library filters by days per week, so you can find the two-day version for the same equipment directly.
Two days you can do are far more useful than three days you cannot.
Illness and feeling unwell
Do not train with a fever, marked fatigue or when you feel unwell; come back after you recover. If you have persistent pain or a previous injury, consult a doctor or a qualified coach first. The content on this site is general training knowledge and cannot replace medical advice.
Scope: general training knowledge for adult beginners and people returning to training; competition prep, specialised rehabilitation and individual nutrition prescriptions are out of scope.