Mar 5 • Training Systems 🏋️
Green / Yellow / Red Days
Most people with IBD fail in training because they try to treat every day the same.
Your body doesn’t operate that way.
Here’s a simple system you can use:
🟢 Green Days (Energy 7–10)
You feel good. Minimal symptoms.
-Train hard.
-Push intensity.
-Progress lifts.
🟡 Yellow Days (Energy 4–6)
Fatigue is noticeable. Mild symptoms.
-Reduce volume.
-Keep movement.
-Focus on form.
-Avoid max effort.
Example: Instead of 5 heavy sets, do 3 moderate sets.
🔴 Red Days (Energy 1–3 or active flare)
Recovery is the win.
-Walk.
-Light mobility.
-Rest.
-Eat safely.
Red days don’t mean weakness. They mean strategy.
This system prevents overtraining and reduces flare risk.
It may discouraging when your body fights against gains, but consistency will always win!
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Green / Yellow / Red Days
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