Getting Smart While Training with Fibromyalgia
Written by Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is known in the health and fitness space for her work in pain management, rehabilitation, helping with hormones, and fitness and functional movement for seniors. She founded Edge Power Personal Fitness in 2014, a private studio in the Dandenong Ranges of Victoria of Australia, and expanded into Online training in 2020.
As a Fibromyalgia Warrior, I understand the challenges we face every single day. While no two experiences are exactly alike, the common threads are pain, exhaustion, and fatigue. For me, the pain would sometimes reach such severe levels that I tried to push through it, ignoring my limits in an effort to fit in with "everyday" people. But this would lead to my brain essentially shutting off, leaving me unconscious and frightening those around me. Many times, I was rushed to the hospital.
Fast forward to today: I’ve transformed my journey. I am now a fitness, lifestyle, and pain management coach, using both my medical experience and personal battles with fibromyalgia to help others. That’s the bright side of this condition; it has given me valuable insights I can pass on.
This article is part of a 12-month series I am writing for BRAINZ Magazine to encourage and support others in their health and wellbeing journey. Let’s dive into how we can get SMART about training while living with fibromyalgia.
Understanding fibromyalgia: Managing movement on flare-up days
Fibromyalgia is a chronic condition defined by widespread pain, fatigue, and an increased sensitivity to pressure. Since my diagnosis in 2009, I’ve come to understand that those flare-up days are tough. It might seem counterintuitive to think about moving when pain is screaming at you. But hear me out, movement helps.
The key is to move consistently and intelligently, while tuning into your body’s pain signals. Knowing when to adjust, when to rest completely, and what type of movement works best will dramatically improve your ability to manage this condition. Think of it as improving your quality of life, one mindful step at a time.
A traffic light approach to movement
A metaphor that transformed my thinking came from Dr. Jade Teta, an American naturopathic doctor, personal trainer, and one of my mentors. He likened living and training with pain to a traffic light system:
Green days: When you feel great, pain is low or tolerable. This is your go-time! Push yourself during workouts, and embrace high-intensity movement, lifting a little heavier, and really challenging yourself.
Amber days: Pain and fatigue are present, but manageable. On these days, shift to moderate or gentle movement, avoiding anything that exacerbates your symptoms. Think low-intensity adaptations that keep you active.
Red days: Pain is overwhelming at an 8/10 or higher. This is when flare-ups make even daily tasks intolerable. On red days, embrace total rest, but aim for light stretching to maintain some mobility.
Why not moving make things worse
Resting might seem like the right choice on tough days, but prolonged inactivity can actually exacerbate fibromyalgia symptoms. Here’s why:
Muscle weakness & joint instability: Avoiding movement weakens muscles, leading to joint instability.
Increased pain sensitivity: Inactivity heightens the nervous system’s sensitivity to pain signals.
Poor circulation & stiffness: Lack of movement reduces blood flow, causing stiffness and fatigue.
Mood & energy decline: Exercise releases endorphins, your body’s natural painkillers. Without movement, fatigue and depression can worsen.
Smart ways to strength train with fibromyalgia
1. Start small & listen to your body
Begin with bodyweight exercises or resistance bands. Start with 5–10 minutes a day and gradually increase to 20–30 minutes. Consistency is more important than duration.
2. Choose low-impact movements
Opt for gentle exercises that minimise joint strain, such as:
Resistance band exercises
Aquatic therapy
Pilates or yoga with modifications
TRX suspension training
3. Prioritise form over weight
Focus on slow, controlled movements rather than heavy weights. Proper form prevents injury. Don’t be afraid to lift weights, though! It’s extremely beneficial for your body to build and preserve as much muscle mass as you can. Even if you can only tolerate lifting lighter or moderately heavy weights, that’s fine! Any resistance is better than none at all. But listen to your body and if you feel sharp pain, stop immediately.
4. Adapt to “good days” vs. “flare days”
Use your better days for strength training and adjust to lighter movement or rest on tougher days. A symptom journal can help you track patterns.
5. Rest & recover
Space out your workouts, allowing for ample recovery. On rest days, focus on stretching and gentle cardio to keep moving.
6. Incorporate gentle cardio
Activities like walking or cycling can prevent stiffness and improve circulation. I personally recommend walking in nature it’s soothing for the mind and body.
7. Hydrate & fuel your recovery
Support your body with protein, healthy fats, and anti-inflammatory foods like berries, leafy greens, and omega-3s. And don’t forget the importance of H2O! Water is vital for you. If you don’t like the taste of water, it’s perfectly fine to flavour it with zero-calorie or diet flavours. You can also try adding fruits to your water to flavour it naturally.
Final thoughts
Strength training with fibromyalgia doesn’t need to feel overwhelming. The key is to move consistently, adapt as needed, and find a balance between movement and rest.
When I was diagnosed, my rheumatologist emphasised this balance. And while fibro is unpredictable, don’t get discouraged. Finding your rhythm may take time, but it’s worth the effort.
Remember, you’re not alone on this journey. Together, as warriors, we can empower each other to live stronger, healthier lives.
Read more from Tia Hills-Edge
Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is an Australian actress, personal trainer, and martial artist with a background in general and mental health nursing. She is passionate about helping individuals with chronic pain, injuries, hormonal imbalances, or weight management challenges unlock their body's true movement potential through exercise, fitness, and supportive nutrition. Tia is also deeply dedicated to seniors health and fitness, striving to help the aging population maintain youthfulness by preserving movement and muscle strength.
