MS Fighter

If you have multiple sclerosis, you’ve probably been told to “take it easy” or ”be careful when working out”. Maybe a doctor warned you about overexertion. Maybe a well-meaning friend or family member worry that working out, in particular lifting weights, will make your symptoms worse. The truth is that strength training is one of the best things you can do for your MS. It builds muscle and resilience, which can counteract MS-related weakness. It improves balance and coordination, thus reducing the risk of falls. It strengthens your nervous system, helping you to move better and feel more in control of your body. And most importantly, it gives you a mental edge, a sense of control over your own strength, even when MS tries to take it away from you.

I’ve been working out for years with MS, and I’ve learned which exercises actually help me, which ones drain me too fast, and how to modify workouts when fatigue hits hard. This isn’t about “pushing through” blindly or training like a powerlifter with no regard for recovery. It’s all about training smart, adapting when needed, and building strength that lasts.

In the upcoming paragraphs, I’ll break down: i) my top strength exercises I use to stay strong with MS, ii) how to modify lifts on bad days, and iii) which movements to avoid preventing unnecessary fatigue and injury.

Let’s get into it.

My 5 Best Strength Exercises for MS

Not all exercises are created equal, especially when you’re training with multiple sclerosis. Some lifts build strength without draining your energy, while others can burn you out faster than necessary. Over the years, I’ve found that the best exercises for MS are the ones that: i) Build full-body strength without excessive fatigue, ii) Improve balance, coordination, and stability, iii) Can be easily modified on low-energy days, and iv) Tran functional movements that help in everyday life.

These five strength-building exercises check all the above points. They focus on big muscle groups, improve the overall nervous system function, and can be scale depending on how you feel that day.

Exercise #1: Deadlifts (the ultimate strength builder)

If I could only pick one exercise for MS, it would be the deadlift. It’s a full-body movement that strengthens your legs(quads, hamstrings, glutes), core (lower back & abs), grip strength (which MS can weaken overtime), and posture & spinal stability. It indeed teaches a proper body mechanics, reducing injury risk in daily activities. Deadlifts strengthens the posterior chain, which helps with the overall body balance and walking. You can easily modify the exercise based on how you feel (e.g., sumo deadlifts for less strain, trap bar deadlifts for better control).

To further modify deadlifts for MS fatigue, try the following adjustments: i) use lighter weights with higher reps on low-energy days, ii) switch to Romanian Deadlifts if full deadlifts feel too taxing, or iii) try trap bar deadlifts for better stability.

Exercise #2: Squats (building strength & stability)

Squats are another must-have movement because they mimic real-life activities like standing up, sitting down, or picking something up from the floor. They train your leg strength (quads, hamstrings, glutes), core engagement (keeping you stable), and hip mobility (which can decline with MS). Everyone in the gym is squatting, however, for people with MS the benefits are greater as they strengthen the lower body, thus helping you walking and preventing falls, they improve the overall balance and coordination (this is especially important for anyone with MS), and can be easily modified based on your fatigue levels. 

On a bad day, go for bodyweight squats instead of heavy barbell squats. Implement box squats for extra support and to control depth. Goblet squats (holding a dumbbell in front of you) are awesome for better balance.

Exercise #3: Rows & Pull-ups (strengthening the back & grip)

Rowing movements and pull-ups train the back muscles, which are often overlooked by people with MS but are crucial for posture, stability, and grip strength. These exercises strengthen the upper back (lats, traps, rear delts), improve posture (reducing hunching and back pain), and build grip strength (which MS often weakens). For people with MS, pulling movements help counteract posture issues, which is crucial especially when MS affects your mobility. Grip strength training improve the overall nerve function in your hands and forearms. These exercises are versatile, they can be done with machines, bands, or free weights to match your energy levels.

If you feel like shit but you still want to hit your back and grip, use seated rows instead of standing if your balance is off. Try band-assisted pull-ups or lat pulldowns instead of full proper pull-ups. Go for straps or wrist supports if grip fatigue is your “todays’ issue”.

Exercise #4: Overhead Press (strength & stability in one movement)

The overhead press is one of the best movements for upper body strength and shoulder stability. It works shoulders(delts), triceps (arm strength), and core (keeping you stable as you press up). These exercises strengthen shoulders and arms, making daily tasks much easier. The core stability improves overtime which will result in better balance. You can switch standing overhead press for seated pressing on your bad days.

When MS hits hard, use dumbbell instead of a barbell for better control. Do seated overhead presses if standing balance is an issue. In case you feel no power in yourself, try resistance bands for lighter resistance training.

Exercise #5: Farmer’s Carries (probably the most functional exercise)

In my opinion Farmer’s carriers are one of the best functional exercises as they mimic real-life activities such as carrying groceries, holding your child, or lifting objects around the house. It improves the overall grip and forearm endurance, builds core stability by engaging abs & lower back, and improve posture & walking mechanics. It teaches you, especially for people with MS, a better control over balance and stability, works grip endurance (which significantly declines overtime), and strengthen the walking posture, making your movements more controlled and efficient.

You can modify this exercise by using lighter weights and shorter walking distance. Use trap bars or kettlebells for more control and I suggest trying one-handed carries to train your core stability in a completely different way.

These 5 exercises form the foundation of a strong, functional body despite MS. The key isn’t just lifting heavy, but training smart, listening to your body, and modifying when needed.

In my next post, I’ll cover my personal best recovery strategies, nutrition tips, and supplements that help me to fight MS fatigue, inflammation, and muscle breakdown. Drop a comment below: what’s your go-to strength-building exercise?