MS Fighter

Working out with multiple sclerosis isn’t just about getting stronger, it’s about training smart, managing fatigue, and adapting to the unpredictable battles your body throws at you. MS is indeed a game-changer and not in a positive way. One day, you feel powerful enough to conquer the world, lifting heavy, pushing through sets. The very next day (damn, even during the very same day, 30 minutes later), your legs feel like concrete, your grip weakens, and your nervous system decides it’s taking a day off.

Most traditional workout plans simply don’t account for that. They’re built for people who can follow rigid programs, push through fatigue, and hit PRs without thinking about how their nervous system will react. But when you have MS, you can’t just train harder, you must train smarter.

I started with boxing in my early 20s. At that time, I was working out twice per day, pretty much the whole week. I was diagnosed with MS in my mid 20s and now, in my late 30s I visit gym regularly. For over a decade, I’ve been working out 5 days a week, navigating nerve misfires, unpredictable fatigue, and days when my body just refuses to cooperate. I‘ve learned through trial and error that having a structured, flexible training splits is the key to long-term progress.

This isn’t about working out like everyone else. This is about training for longevity. Training in a way that makes you stronger without burning out. It’s about knowing when to push and when to pull back, when to go all-in and when to let your body recover.

In the following chapters, I’ll break down the exact training structure I follow to stay strong despite MS. Whether you’re just starting out or you’ve been working out for years, this guide will help you.

• Train hard without triggering extreme MS fatigue.
• Structure a workout plan that balances strength & recovery.
• Adapt your training on low-energy days without feeling like you’re failing.
• Focus on the exercises that actually help and ditch the ones that drain you.

If you’ve ever struggled with knowing how much to train, how hard to push, or when to take a step back, this post will give you the answers…the answers that work for me. Let’s get into it and get some inspiration.

My Weekly Training Split: Balancing Strength & Fatigue

Keep in mind that working out with MS is a constant balancing act. You want to push your limits, get stronger, and keep improving, but you also must manage fatigue, recovery, and flare-ups. If you train too hard without the right structure, MS will shut you down, and that’s the last thing you want.

Over the years, I’ve experimented with different training splits. I’ve tried full-body workouts, high-frequency workouts, and even tried bodybuilding-style routines. Some worked for a while, but most led to burnout, nerve misfires, or extreme exhaustion.

Through trial and error, I built a 5-day split that keeps me strong without wrecking my nervous system. It allows me to train hard while making sure I recover properly and avoid flare-ups.

Day #1: Upper body strength (push focus)

• Bench press, overhead press, dips.
• Triceps & shoulder stability work.
• Core exercises.

Day #2: Lower body strength (squat & deadlift focus)

• Squats & deadlifts with varied intensity.
• Lunges, step-ups, hamstring curls.
• Grip training to help with MS-related weakness.

Day #3: Upper body strength (pull focus & stability)

• Rows, pull-ups, face pulls.
• Biceps & forearm exercises.
• Core & rotational movements.

Day #4: Lower body, functional strength & core

• Single-leg movements for stability.
• Explosive exercises (kettlebell swings, sled pushes).
• Balance & coordination drills.

Day #5: Freestyle

• At least one day per week my MS fatigue hits extra hard. On this day, I do exercises that I feel like doing.
• Bodyweight exercises.
• Resistance bands.
• Slow-paced cardio.

Day #6-7: Recovery

• A lazy one: I don’t do anything at all.
• Active one: usually walking. Additionally, I have a daughter born in 2023 and spending time with her inside/outside can be considered as an active recovery, both physical and mental.
• I personally like to take 2 recovery days in a row, usually I have the recovery days over weekends.

Why This Training Split Works for My MS (and Might Work for Yours)

   ➀ Strength training without burnout

• Lifting heavy is great, but only if you can recover.
• I structure my workouts so that intensity is spread out, avoiding back-to-back heavy days.
• Recovery-focused days help me stay active without draining my nervous system.

   ➁ Adaptability for MS fatigue

• Some weeks, I follow this plan 100%.
• Other weeks, MS forces me to adapt.
• On bad days, I swap heavy training for mobility work instead of skipping workouts completely.

   ➂ Maximizing energy & recovery

• Recovery days are just as important as training days.
• Instead of doing too much and crashing, I train with consistency, not excess.
• Active recovery keeps my body moving without adding stress.

This training split isn’t about lifting the most weight or training like a bodybuilder. It’s about building sustainable strength, managing MS fatigue, and staying in the game for the long run. In the next section, I’ll break down how I adjust my workouts when MS fatigue hits hard, so you never feel like you’re failing, even on tough days.

Adjusting for MS Fatigue: When to Push & When to Pull Back

Training (generally living your life) with multiple sclerosis means no two days feel the same. Some days, you walk into the gym feeling like an animal, strong, focused, ready to hit PRs. Other days, it feels like your body is running on 10% battery in rest mode, your legs are sluggish, and even gripping a dumbbell feels like a challenge.

This is where most people with MS make a critical mistake:

• They try to train like everyone else.
• They push through extreme fatigue, thinking it’s just a mental weakness.
• They don’t adjust their training when their nervous system is under attack.

The raw truth? If you ignore your MS fatigue, it will force you to take time off. One reckless workout can set you back for days or even weeks. Instead of grinding yourself into the ground, you need a system to adjust your training based on “how I feel today”.

For this, I made a “traffic light” system for MS training. This system helps me read my bodys’ signals and adjust my workouts without feeling quilty.

 🟢 Green days (high energy levels, no-to-low MS fatigue) -> go all in!

• Feeling strong, balanced, and clear-headed.
• No tingling, numbness, or nerve misfires.
• No major fatigue except the normal “I had a long day” kind.

What I do?

• Train as planned with full intensity.
• Push for heavier lifts, PR attempts, and progressive overload.
• Stick to compound movements with full effort.

Example: If I planned heavy squats, I go for it. If I feel extra strong, I may push the weight up slightly.

 🟠 Orange days (moderate MS fatigue, but still functional) -> adjust and listen to your body

• Feeling a little slower or weaker than usual.
• Some nerve misfires, slight balance issues.
• MS fatigue is present, but not completely draining.

What I do?

• Reduce weight by 10-30%.
• Increase rest time between sets.
• Shift to more controlled movements (machine work, slow eccentrics).
• Swap out high-impact exercises for joint-friendly alternatives.

Example: If I planned heavy deadlifts, I might drop the weight and focus on form or swap for Romanian deadlifts instead.

 🔴 Red days (severe MS fatigue, symptoms are flaring up) -> recover, don’t force it

• Heavy brain fog, extreme exhaustion.
• Legs feel lke cement blocks or coordination is pretty much off.
• Grip strength is weak, body feels sluggish.

What I do?

• Skip heavy strength training entirely.
• Do active recovery (walking, stretching, yoga, or very light resistance work).
• Focus on hydration, nutrition, and mobility.
• Give my nervous system a full reset.

Example: Instead of pushing through bench press, I’ll do a long stretching session, some light core work, or just take a rest day.

One of the hardest things about MS is accepting that some days you just can’t train the way you want (you are barely surviving your everyday chores). But training smart is not the same as being lazy. Here’s how I stay on track even when I must modify my workouts:

• I can’t do heavy lifts -> I focus on volume & mobility.
• I’m exhausted but I still want to move -> I switch to bodyweight exercises.
• I’m totally drained -> I take the damn rest day and don’t feel quilt.

You have two options at this point: 1) Training smart = staying in the game for years or 2) pushing through burnout = getting sidelined for weeks. Choose wisely. 

Your body will send you signals; you just have to listen to them. There’s a difference between pushing yourself for progress and pushing yourself into the ground. Try to implement my “traffic light” system within your routine, you can adjust your workouts without losing progress, without the quilt, and without MS taking control.

In my next post, I’ll break down the top strength exercises I use to stay strong with MS; which lifts actually help, which ones to avoid, and how to modify them for bad days.

Have questions or your own strategy for handling MS fatigue? Drop a comment below. I’d love to hear how you train! 

Let’s go!