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Does Lifting Weights Help Fibromyalgia?

Fibromyalgia is a chronic condition with symptoms such as muscle aches, joint pain, fatigue and headaches. While there is no cure, there are many ways to cut down on your symptoms. One of the most effective ways to stop symptoms associated with fibromyalgia is exercise. According to Fibromyalgia-Symptoms.org, strength training in specific can help cut down pain.

  1. Strength Training

    • It is important to recognize the differences between strength training and weight training. While weight training concentrates on building muscles, strength training focuses more on tone and endurance. The use of heavy weights is not recommended for people who suffer from fibromyalgia. The goal of strength training is to work all the major muscles of your body. You can either use free weights, weight machines or resistance bands. You can work with a physical therapist or a personal trainer to develop the optimal set of exercises for you. Most often you will be doing 2 to 3 sets of each exercises with 8 to 12 repetitions in each set. It is also important to rest between each set.

    Benefits

    • According to a study conducted at Harvard University, weight training has proven efficacious in cutting down symptoms of fibromyalgia. It is helpful because all body parts are involved in strength-training, cutting down stiffness from underuse. Also, symptoms such as fatigue or mitigated by overall better physical fitness. People with fibromyalgia also suffer from poor sleep. When you engage in strength training, it helps you fall asleep faster and to remain in a deeper sleep longer. This restorative sleep is very important for people with fibromyalgia as the condition prevents them from getting the proper amount of deep sleep. Strength training can actually help depression, which is another symptom common for people with fibromyalgia. Exercise is a powerful way to improve the mood since it releases endorphins.

    Tips

    • Strength training is the most effective when combined with cardiovascular exercise and stretching. It is important to warm up the muscles before using weights to prevent sprains and straining your muscles. Also, it is important to stay hydrated to keep your muscles from cramping up. Finally, make sure you do everything in moderation. You should start with low weight and work up slowly. You run the risk of injury if you push yourself too much at the beginning.

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