Two women exercising in a gym in facemasks

Coronavirus vaccine: can you exercise after the Covid-19 jab or booster & how long should you wait?

Posted by for Strength

Everything you need to know about working out before and after the Covid vaccine, now all adults are eligible for the booster. 

Boris Johnson just announced that all adults will be offered the booster jab before the end of December in a bid to stop the rise in the Omicron coronavirus variant. There have already been over 23 million ‘booster’ vaccines distributed in the UK and, from Wednesday, anyone who’s over 18 will be able to book their vaccine via the NHS

After already receiving two doses, you probably already have expectations of how you’ll feel post-jab. But each reaction can be different, and the amount of rest and recovery needed is very individual. While you don’t need to cancel all of your plans, you should be cautious about what activities you choose to do after getting a vaccine.

That’s particularly true when it comes to exercising. If you’re wondering if it’s safe to exercise with muscle soreness, particularly in your jabbed arm, or whether a workout can help or hinder your body’s response to the vaccine, here’s everything you need to know.

Can I exercise before the COVID-19 vaccine?

“Exercise in the lead up to the vaccination (ie the day before) is fine and may in fact increase the likelihood of a beneficial response to the vaccine by improving your immune response. This hasn’t been shown with the SARS-CoV-2 vaccine but has been reported with the flu vaccine,” says Dr James Hull, associate professor at the Institute of Sport, Exercise and Health at University College London.

Research, including a 2019 paper published in the Journal of Sport and Health Science, has shown that exercise can improve immunity in the long term, but each exercise bout also causes an instant (albeit transient) increase in white blood cells, cytokines and other immune responses. 

Despite this, Dr Hull says that you shouldn’t exercise vigorously on the day of vaccination. “It’s just a logical approach,” he says. “If you then get a reaction including muscle pain or headaches, you won’t know if it’s the vaccine or the vigorous exercise you’ve done.”

A woman grabbing her arm which is sore after having a vaccine.
Covid-19 booser: it's wise not to exerecise with a sore arm

Can I exercise after the COVID-19 vaccine?

If you had plans to join a workout class after your vaccine, you might want to re-plan. “Light exercise is fine but we generally recommend avoiding very hard exercise in the 48 hours post vaccination,” says Dr Hull. “This is on the basis that a large proportion of people will develop some, usually minor, side effects (eg headache and muscle aches).”

Dr Hull’s research has found that 83% of young people who had the Pfizer vaccine reported local reactogenicity (ie arm aches) and 50% of people had systemic reactogenicity including fatigue and headache.

“It is not pleasant to try and exercise hard with these symptoms, so it’s best to plan your training week around your vaccination and build in a couple of recovery days.” 

A group of women stretching in a workout class in a grey gym with masks on their mouths
Covid-19 booster: can you exercise after the jab?

Is it safe to exercise after the COVID-19 vaccine?

Working out when you feel nauseous, fatigued, headachy or have muscle pain is never advised, whether that’s through illness, a hangover, a vaccine or any other reason. As for whether your workout impact your vaccine? “There’s no known evidence for exercise to impact the effectiveness of the vaccine,” says Dr Hull. 

If you feel completely side effect free, you are probably safe to exercise. But given that side-effects can take a while to develop, there’s no need to push yourself. “I would stick to gentle exercise such as walking for 48 hours,” reiterates Dr Hull. “Unless you are a very elite or professional athlete, there’s simply no need to exercise on the day of your appointment.”

Remember that the vaccine doesn’t mean you are immune to coronavirus or can’t pass it on to other people, so if you do decide to go to the gym or play sport, ensure that you are training safely.

Most importantly, take it slow and give yourself a break if you need to. Your immune system will be working hard in response to the vaccine, so don’t try to put your body under too much other pressure. 

Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.

Images: Getty

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Chloe Gray

Chloe Gray is the senior writer for's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).

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