As a coach, I’ve had the experience working with clients living with a whole host of conditions. When a client first tells me they’ve been diagnosed with fibromyalgia, I know we’re about to begin a very different kind of fitness journey. One that isn’t about pushing harder, lifting heavier, or chasing aesthetic goals, but about rebuilding trust in the body, step by step.
Disclaimer
This article is based on personal experience and professional opinion as a full-time coach with over 25 years of experience. It is not medical advice. If you have Fibromyalgia or suspect you might, and especially if you have concerns about exercise or your health, you should consult a qualified GP or healthcare professional before making changes to your routine.
What is Fibromyalgia?
Fibromyalgia is a chronic condition characterised by widespread musculoskeletal pain, persistent fatigue, and heightened sensitivity to pressure. But those are just the headline symptoms. Many people also experience sleep disturbances, cognitive difficulties (often called “fibro fog”), headaches, and mood-related challenges.
From a trainer’s perspective, the most important thing to understand is this: fibromyalgia doesn’t behave predictably. Symptoms can flare up without warning, and what feels manageable one day might feel overwhelming the next. That variability shapes everything about how exercise should be approached.
How Fibromyalgia Affects the Body
Clients with fibromyalgia aren’t “just tired” or “a bit sore.” Their nervous system processes pain differently. Signals that wouldn’t normally register as painful can feel intense and exhausting. Recovery can also take longer, and overexertion can trigger a flare-up.
Here’s what I see in clients with the condition:
- Low energy levels that fluctuate throughout the day
- Muscle stiffness, especially in the morning
- Reduced tolerance for high-impact or high-intensity exercise
- Increased stress sensitivity
- Doing too much on good days, then crashing in the days that follow
Because of this, traditional fitness approaches often fail them. “No pain, no gain” is not just unhelpful, it’s harmful.
The Role Exercise Plays in Managing Fibromyalgia
Now for the encouraging part: when done properly, exercise is one of the most effective ways to manage fibromyalgia symptoms.
But the keyword is properly.
Exercise helps by:
- Improving circulation and reducing stiffness
- Supporting better sleep
- Enhancing mood through endorphin release
- Gradually increasing physical resilience
- Reducing overall pain sensitivity over time
The goal isn’t to eliminate symptoms overnight. It’s to gently teach the body that movement is safe again.
How I Approach Training Clients with Fibromyalgia
When I coach someone who has fibromyalgia, I completely shift my coaching mindset. Progress is measured differently. Consistency matters more than intensity.
Here’s what that looks like in practice:
1. Start with what you think is low and then lower it some more
I recommend starting with light mobility drills, working on flexibility and light bodyweight exercise. Sometimes it can be as little as just 5–10 minutes of light movement. It might feel “too easy,” but it builds a foundation without triggering costly setbacks.
2. Focus on Consistency Over Intensity
Three short, manageable sessions per week will always beat one intense workout followed by a flare-up.
3. Prioritise Low-Impact Movement
Walking, swimming, cycling, and mobility work are staples. Strength training is absolutely possible, but introduced gradually, with light loads and careful progression.
4. Use the “Pacing” Principle
This is crucial. We avoid the boom-and-bust cycle by stopping before exhaustion hits. Clients often need help learning where that line is and there is a degree of trial and error involved since Fibromyalgia symptoms are a spectrum.
5. Consider Recovery as Part of the Plan
Rest days aren’t optional, they’re strategic. Gentle stretching, breathing work, and relaxation techniques (meditation) all play a role in this.
6. Adapt in Real Time
No rigid programs. If a you’re feeling depleted, adjust. Sometimes the win is simply showing up and moving a little.
What Success Actually Looks Like
Success with fibromyalgia doesn’t look like smashing personal bests every week. It looks like:
- Having more “good days” than before
- Recovering faster from activity
- Feeling more in control of your body
- Building confidence in movement again
- Reducing fear around exercise
- Living and enjoying life without feeling hamstrung
And over time, those small wins compound and build self-belief.
Final Thoughts
As a personal trainer, working with clients who have fibromyalgia has made me realise that fitness is never one size fits all. It’s taught me patience, adaptability, and the importance of meeting people exactly where they are.
If you’re living with fibromyalgia, know this: exercise can help, but it has to be on your terms. Gentle, consistent, and respectful of your body’s chat.
You don’t need to push through pain to make progress. In fact, the real progress comes when you stop fighting your body and start working with it.
Further Resources and Support
If you’re navigating fibromyalgia, having access to reliable support and information can make a huge difference. Here are some trusted places to start:
- NHS – Offers clear, evidence-based guidance on symptoms, diagnosis, and treatment options.
- Fibromyalgia Action UK – A dedicated support network with resources, helplines, and community guidance.
- Arthritis Foundation – Includes exercise recommendations and self-management strategies.
- American College of Rheumatology – Offers clinical insights and up-to-date research on fibromyalgia.
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
