Weight Training
I based my approach to exercise on Fibromyalgia: Simple Relief Through Movement byStacy Bigelow. She suggests a step by step approach to exercise: First make sure you are sleeping well so your body can repair damaged muscles. Then begin with light movement. After a few weeks move on to stretching, then to light aerobic exercises. Only then should you start muscle training.
According to Bigelow, “Muscle training is one of the best kept secrets in women’s health.” There are several reasons for this:
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It’s the fastest way to become fit and fit bodies have less pain
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Strong muscle support painful joints
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Strong muscles improve posture and muscle alignment thus reducing fatigue
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There is an increase in blood and oxygen flow
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Strong muscles don’t cramp easily.
Bigelow suggests muscle training no more than twice a week. This gives your body time to rest and recover. She also suggests doing more reps with lighter weights to reduce the risk of strain and injury.
The overwhelming majority of health experts strongly recommend the people with fibromyalgia don’t lift weights ever. This is because they have repeatedly observed that after lifting weights, people of fibromyalgia experience an immediate and dramatic increase in pain.
There are three reasons for this: poor sleep quality, taking on too much too soon, and poor form.
One. Poor sleep quality
If you are not getting restorative sleep you should not be doing strength training. Every time you train you cause small injuries to your muscles which heal during sleep. If you are not sleeping well your muscles won’t heal after trying and you’ll experience rebound pain.
Two. Too much too soon
Hopefully by now you’ve worked your way up from activity, to stretching, to aerobics and are ready for resistance training. But be careful and start really slowly with light weights.
Three. Poor form
If you do muscle conditioning in the right way you will avoid the rebound pain.
The safest way to add muscle conditioning to your fibromyalgia care plan is to join a gym and then ask a personal trainer to work out a program that is right for you.
If you don’t have access to a gym or don’t feel you have the extra funds for gym fees then the next best thing is doing exercises at home.
I feel that the three best forms of weight training for someone with fibromyalgia are bodyweight training, slow burn, and Isometric & Resistance Band Strengthening.
In the past I'd draw pictures for my clients of the exercises I wanted them to do, but this takes up too much of my time. Nowadays, I prefer sharing YouTube videos. They are far more engaging.
Calisthenics
Body weight training also called calisthenics, is a form of strength training where you use your own weight to provide resistance against gravity. Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing. Because you are using your own weight, there is a much lower risk of injury and burnout.
Elderly people and people with fibromyalgia doing bodyweight exercises benefit through gains in muscle mass, in mobility, in bone density, as well as in reduced depression and improved sleep habits. It is also believed that bodyweight training may help diminish or even prevent cognitive decline as people age. Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.
The advantage of bodyweight exercises is that most of them don’t require any equipment.
To get you started, here is a great YouTube video with no ads at the start. Don't you just hate those videos that begin with two ads? It is a beginner calisthenics routine for building strength that requires no equipment whatsoever. Ryan Sadilek guided you through four exercises: Straight Bridge, Push Ups, Bodyweight Squats, and Lying Leg Raises.
Ryan Sadilek has over 20 years of experience as a certified personal trainer and fitness nutrition specialist. I really like his channel Minus The Gym.
Men and women train differently so if you are a lady you will probably like this Summerfunfitness
Slow Burn
Slow burn is a form of weight lifting that uses very slow, smooth, and controlled lifting and lowering movements rather than the typical high force, explosive lifting seen in most gyms and training studios.
Think of it as the Tai Chi of the gym. There are no sudden, explosive or highly abrupt movements that can potentially cause injury. Every exercise is performed in a controlled and focused fashion.
Most professionals recommend exercising three to five times a week. However, using SlowBurn all you need is one or two thirty minute workouts a week.
The reason for this is that slow burn is a very efficient form of exercise. If the quality of an exercise program is high, one or two sessions a week is more than adequate for optimal results. Remember, exercise itself doesn't make you fit or healthy. It’s the combination of exercise and adequate rest and recovery. So not only do you not need to exercise on your days off, you shouldn't!
Here are two YouTube videos.
Isometric & Resistance Band Strengthening for Fibromyalgia
Living with fibromyalgia often means walking a fine line between activity and rest. Too much exertion can trigger pain and fatigue, yet avoiding movement altogether weakens muscles and stiffens joints. Strength training, when done gently and mindfully, is one of the most effective ways to break this cycle. Among the safest and most adaptable methods are isometric exercises and resistance band strengthening.
What Is Isometric Exercise?
Isometric exercise is a form of strength training where the muscle contracts without moving the joint. Imagine pressing your palms together in front of your chest, or pushing gently against a wall. Your muscles engage, but your body stays still. This makes isometrics especially valuable for people with fibromyalgia, because the absence of repetitive motion reduces the risk of joint strain or flare-ups.
Even simple holds—like squeezing your thigh muscles while seated, or tightening your abdominal muscles for a slow count of five—can increase strength and improve stability. Over time, isometrics help maintain muscle tone, enhance circulation, and support posture, all without overwhelming fatigued muscles.
Why Resistance Bands Work So Well
Resistance bands are lightweight, stretchy bands that provide gentle resistance as you pull or push against them. Unlike free weights, bands allow for smooth, controlled movements that reduce the risk of sudden jolts. They also adapt easily to your current strength level: the farther you stretch the band, the more resistance you create.
This flexibility makes them ideal for fibromyalgia, where energy and pain levels can fluctuate daily. On days when you feel stronger, you can extend the band further for more challenge. On low-energy days, a smaller stretch provides just enough activity to keep your muscles engaged.
Benefits for Fibromyalgia
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Joint-Friendly: Both isometrics and bands protect sensitive joints by avoiding heavy loads and high impact.
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Customizable Intensity: You are always in control—holding an isometric contraction longer or stretching a band further adds intensity without forcing it.
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Portable and Accessible: Resistance bands are inexpensive and can be used at home, at work, or even while traveling. Isometrics require no equipment at all.
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Supports Daily Living: Building gentle strength improves balance, makes everyday tasks easier, and reduces the feeling of “muscle weakness” common in fibromyalgia.
Sample Gentle Exercises
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Isometric Palm Press: Press your palms together at chest height and hold for 5–10 seconds. Relax and repeat.
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Seated Quad Squeeze: While sitting, tighten your thigh muscles as if you’re straightening your knees. Hold, then release.
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Resistance Band Row: Loop a band around a doorknob, hold both ends, and gently pull back as if rowing. This strengthens the upper back and improves posture.
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Band Side Steps: Place a band around your thighs and step slowly side to side. This works the hips and helps stabilize the pelvis.
A Mindful Approach
For those living with fibromyalgia, the secret to successful exercise is not intensity but consistency and gentleness. Begin with just a few minutes, listen to your body, and allow recovery time. Over weeks and months, these small efforts add up to meaningful improvements in strength, mobility, and confidence.
Isometric and resistance band training offer a safe, adaptable path toward building resilience—one careful step at a time.
Slow Burn
Slow burn is a form of weight lifting that uses very slow, smooth, and controlled lifting and lowering movements rather than the typical high force, explosive lifting seen in most gyms and training studios.
Think of it as the Tai Chi of the gym. There are no sudden, explosive or highly abrupt movements that can potentially cause injury. Every exercise is performed in a controlled and focused fashion.
Most professionals recommend exercising three to five times a week. However, using SlowBurn all you need is one or two thirty minute workouts a week.
The reason for this is that slow burn is a very efficient form of exercise. If the quality of an exercise program is high, one or two sessions a week is more than adequate for optimal results. Remember, exercise itself doesn't make you fit or healthy. It’s the combination of exercise and adequate rest and recovery. So not only do you not need to exercise on your days off, you shouldn't!
Here are two YouTube videos.
I’m Dr. Rodger Douglas, DMH, a South African-born homeopath now based in Osaka, Japan. With a psychology degree from Nelson Mandela University and a diploma from the Hahnemann College of Heilkunst, I specialize in holistic care for fibromyalgia. I serve clients by phone or video across the US, Canada, the UK, and beyond, shipping remedies directly from Japan.