Don't play the game of missing a day and then doubling down. Facing a double dose you are more likely to skip, short change what you do, find that you enjoy the exercise less, or injure yourself. All of which undermine your long term goal of consistent and dedicated effort.

Instead of doubling down just return to the same process as if you have not missed a day. It also helps to avoid beating yourself up or feeling guilt when you miss a day. It is counter-intuitive but people who don't feel guilty over a slack day, accepting that they are human and prone to missing a day once in a while, tend to be better about resuming programs and show better long term compliance.

People who place a lot of blame on themselves when they slip tend to get into shame cycles, often sabotaging their previous progress (slamming down a half-dozen triple cheeseburgers to make themselves feel better), and have a hard time getting back into the swing of things because they see a slip as a failure. The mental framing of a day off as failure makes resuming more difficult.