MS Fighter

When it comes to working out with multiple sclerosis, there’s no one-size-fits-all approach. On some days, you feel strong, ready to push your limits and beat your PRs. On other days, MS fatigue, muscle stiffness, or nerve misfires can make it feel like your body isn’t listening to you. But here’s the raw truth – strength training isn’t off-limits; it’s just a different kind of battle.

Over the years, I’ve figured out what works for me, and I’ve distilled it into three ultimate rules that help me train hard while managing MS. There rules aren’t just about getting stronger physically, they’re about training smart, staying consistent, and refusing to let MS dictate what’s possible.

Rule #1: Train for strength, not just size

A lot of people focus on aesthetics when they hit the gym, they want bigger arms, a shredded chest, the perfect booty, or defined abs. But when you have MS, your priority isn’t just looking good, it’s staying functional, mobile, and strong for the long haul.

Why strength over size?

• MS affects your nervous system, which controls how efficiently your muscles fire. The stronger you are, the better your body can compensate for any neurological misfires.
• Strength training builds neuromuscular connections, helping your brain and muscles communicate more effectively, even when MS tries to interfere.
• Functional strength (e.g., being able to lift, carry, push, pull, and stabilize) makes everyday life easier, from walking up stairs to keeping your balance.

How I apply this?

• I personally focus on compound movements (squats, deadlifts, presses, and pulls) as they train multiple muscle groups at once and improve the overall strength. This of course does not mean that I’m not using other machines at the gym or do other exercises, this means that my main focus are compound movements.
• Instead of chasing endless reps, I prioritize progressive overload, gradually increasing weights while maintaining proper form.
• I include stability work (single-leg exercises, core training, balance drills) to reinforce control over my body.

Takeaway: Train to be strong and functional, not just big. Strength is your defense against MS.

Rule #2: Adapt, but never quit

If there’s one thing MS teaches you, it’s that some days are way harder than the other ones. You wake up feeling great one day, only to feel like you’re moving through quicksand the next. Such physical switch might appear suddenly even during the day. You wake up all good and during your way to work you feel suddenly tired. That’s why learning to adapt is crucial.

What does “adapt” really mean?

• It doesn’t mean giving on hard workouts, it means adjusting them based on how your body feels that day.
• Some days, I lift heavy and push myself. Other days, I go lighter, focus more on form, and prioritize mobility work over brute strength.
• If fatigue hits mid-workout, I don’t force myself to power through, I adjust my intensity, swap exercises, or cut the session short and come back stronger the next day.

How I apply this?

• I listen to my body and scale my training based on my current energy levels. No ego, just smart adjustments (although my ego is hurt… a lot).
• I modify exercises when needed. For example, switching from barbell squats to giblet squats. 
• If my nervous system isn’t firing properly during my workout, I embrace alternative training methods such as resistance bands, bodyweight work, or isometric holds.

Takeaway: Adaptability is key. Some days, you push hard. Other days, you pull back. But quitting is never an option.

Rule #3: Recovery is just as important as training

One of the biggest mistakes I made early on was not prioritizing recovery. I treated my body like it was invincible, even when MS was trying to tell me otherwise. And guess what? It backfired.

MS fatigue is not the same as normal fatigue, and if you don’t take recovery seriously, you’ll burn out fast. Recovery isn’t a luxury; it’s a non-negotiable part of training.

Why recovery matters even more with MS?

• Your nervous system needs more time to recover than that of someones’ without MS. Pushing too hard without proper rest can lead to longer fatigue crashes and even flare-ups.
• Sleep is critical. A deep, quality sleep helps repair both your muscles and your central nervous system (well… we all know that, but do we really get enough sleep? I don’t think so).
• Nutrition plays a major role in how well you recover. Eating like crap means prolonged inflammation, sluggish recovery, and worsened fatigue.

How I apply this?

• I take two full rest days per week to let my body rest. If I feel extra drained, I take a third one.
• I focus on active recovery instead of doing nothing. As a father of a 2-year old, you can never simply sit on a couch and do nothing.
• I make (I try my best) sleep and nutrition a priority. 
• I incorporate cold therapy to help with muscle recovery and reduce MS-related inflammation.

Takeaway: Training is only half the equation; recovery is the other half. If you don ‘t recover, you don’t progress

Lifting with MS isn’t about doing what everyone else is doing. It‘s about finding what works for you, adjusting when necessary, and staying consistent even when it’s tough. And it is indeed tough every single day.

These three rules, training for strength, adapting to challenges, and prioritizing recovery, are what have kept me working out for over a decade with MS. They’ve helped me stay stronger than my diagnosis, both physically and mentally.

The truth is that MS will try to slow you down, but you decide whether it stops you.

What’s Coming Next?

Now that you are familiar with my 3 ultimate rules for strength training with MS, it’s time to dive even deeper. Understanding how to train smart is one thing, but how do you actually build a program that works?

In my next post, I’ll break down my exact training split, how I structure my workouts each week, how I adapt my training on low-energy days, and the exercises that have made the biggest difference in my strength and mobility. Whether you’re just starting out or already hitting the gym, this next post will give a blueprint for working out with MS without burning out (hopefully).

Here’s a sneak peek of what’s coming:

 ✔ How I balance strength training, recovery, and MS symptoms.

 ✔ ️My go-to exercises for building strength without overloading my nervous system.

 ✔️ How I adjust my routine based on MS fatigue and flare-ups.

If you’ve ever struggled with knowing how much to train, how hard to push, or when to dial it back, this next post is for you.

Keep in mind, MS doesn’t define your strength. You do. Every time you show up, whether in the gym or in life, you’re proving that you refuse to let this diagnosis control you. That’s the mindset that will keep you going, no matter how hard the battle gets.

Now, I want to hear from you. Drop a comment or message me

What’s the biggest challenge you face when it comes to training with MS or other diagnosis?

What topics do you want me to cover in future posts?

This blog is about more than just my journey, it’s about building a community of resilient warriors who refuse to back down. So let’s talk. Let’s grow. Let’s get stronger together.

And remember…

“Everybody has a plan until they get punched in the mouth” – Mike Tyson

MS is and will continue to throw punches at you. It will hit hard. But the question is: “Are you going to stand there and take it, or are you going to fight back?”

I know my answer. And you should know it too.

See you in the next post. Keep lifting. Keep pushing. Keep fighting. Let’s go!