Is it Okay to Strength Train with Autoimmune Disease?

 Because I have Hashimoto’s (Hashimoto’s Thyroiditis - a thyroid autoimmune disease), I deal with energy slumps all the time. I mean ALL. THE. TIME. They can come on suddenly when I’ve overdone it and can render me useless for the day. This is one reason why I am very vigilant about my nutrition, my energy expenditures and my sleep.

This is also why I was very reluctant when Carrie Lupoli challenged me to complete four strength workouts a week for the week of March. Four??? I was barely doing one.

But because Carrie asked, and because I trust her, I took the challenge. (Maybe secretly a part of me wanted to show her how working out that much and that hard would hurt me, not help me—just being honest.)

Well, two weeks in and let me tell you that I’m a believer!

What if I told you that the secret to feeling youthful, vibrant, and energized lies not in a mythical spring or a pill, but right in your own body? Even if - especially if - you have autoimmune disease! 

Yes, you read that right! 

Strength training may just be the key to unlocking your youthful energy and managing autoimmune disease. The benefits of consistently engaging in strength training extend far beyond bulging biceps and sculpted abs. Here are four remarkable ways that strength training can rejuvenate your body and mind and help you manage Hashimoto’s while making you feel years younger!

Build and Preserve Muscle: Your Body’s Armor Against Aging

As we age, our bodies naturally start to lose muscle mass, leading to a higher risk of injury and frailty. If you have Hashimoto’s, you’re also likely to have weaker muscles than most. However, regular strength training combats this decline. By lifting weights or performing resistance exercises, you stimulate muscle growth and increase strength. This isn’t just about looking good; maintaining muscle mass is crucial for your long-term health. Stronger muscles help protect your joints, enhance mobility, and improve balance, reducing the risk of falls. Think of it as building a strong fortress around your body — one that helps you tackle every day with confidence!

Boost Your Metabolism: Fire Up Your Inner Engine

Imagine your metabolism as a fire — the taller the flames, the more energy your body burns. When you have Hashimoto’s, your flame is pretty weak. This is why it’s harder to lose weight or have enduring stamina. Strength training works wonders in igniting your metabolism fire. When you engage in regular resistance exercises, you significantly ramp up your resting metabolism. This means you’ll be revving up your metabolism all day! An accelerated metabolism helps you maintain a healthy weight more effortlessly, allowing you to feel more energetic. Plus, it supports healthy hormonal balance, contributing to renewed vitality and well-being.

Elevate Your Mood: The Natural Anti-Depressant

Feeling down or sluggish? (Is that a rhetorical question when you have Hashimoto’s?) Instead of reaching for another cup of coffee or settling in for a nap, grab your dumbbells! Strength training releases endorphins, the “feel-good” hormones that can alleviate stress and boost your mood. Studies show that individuals who engage in regular strength workouts experience reduced symptoms of anxiety and depression. Not only does this improve your mental well-being, but it also fosters a greater sense of self-esteem and confidence. You’ll feel empowered not just physically but mentally, ready to embrace life’s challenges with enthusiasm. How long has it been since you could say that?

Bone Health: The Unsung Hero of Strength Training

Strength training can help improve your bone density. As we age, bones can become weaker and more prone to fractures — even more so if you deal with Hashimoto’s. The mechanical stress of resistance training stimulates bone formation and increases bone density. Stronger bones mean greater resilience against age-related conditions such as osteoporosis. So, while you’re sculpting those muscles, you’re also reinforcing your skeletal structure, delivering a double-whammy of benefits!

Here’s the Truth: Fatigue and Three Ways to Manage it

Honestly, the first few workouts nearly took me out. I was fatigued and on the verge of an auto-immune disease flare from the exhaustion, but I wanted to push through. Even though I was tired, overall, my body felt so much better. I found that I just needed to adjust and tweak a few things to help me manage the stress I was putting on my body.

1. I did my workouts in the afternoon. I know most fitness experts tell you to do your workouts in the morning, but I also know that a strenuous workout can cause the kind of fatigue that is akin to what a parent has after chasing five children all day at Disney World. Doing my workouts after my afternoon meal meant that if it exhausted me, I would only have to push through that exhaustion for a few hours, not all day.
   
   
2. I made sure to eat enough protein. When you have Hashimoto’s you need a little extra protein to help your body function well. I increased my protein by a few grams for every meal. This helped a lot. And as I mentioned above, I also made sure to fuel my body with my PFCs about a half an hour before my workout so my body had the fuel it needed readily available.
   
   
3. I made sure to get enough sleep. Yes, this meant going to bed a little earlier (which I wanted to because I was fatigued), but also organizing my mornings so I could sleep in a little bit if I needed to. Sleep is so important for healing!

So Carrie was right; strength training really is a game-changer for everyone. (Why did I expect anything different?!)

If you are dealing with autoimmune disease, Hashimoto’s or otherwise, I encourage you to pick up some heavy things three or four times a week. But first, check with your health care provider before you start anything new. And listen to your body. Get plenty of rest and don’t be afraid to push yourself a little bit. When you do, you might feel like you’ve found a fountain of youth for yourself!

Meet the Author: 

Alane Pearce is a PFC3 Certified Health & Lifestyle Coach who helps women dealing with health battles overcome and learn to live well while breaking free from diets and embracing joy. 

Socials @AlanePearceCoaching