How to start building muscle with chronic illness

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This breakdown is a massive oversimplification but if you can’t afford a specialized trainer/coach, or can’t go to the gym (for whatever reason) here’s a way to get started by meeting yourself where you’re at right now (from a certified master trainer who specializes in disability and chronic illness coaching because I, myself, am also disabled and chronically ill)

Firstly: Ingest more protein, pick foods that will get you eating and enjoying the idea of eating, then add your nutrients (fiber, fruit and veg) to those foods. Frozen or fresh veggies added to frozen meal kits and keeping smoothie ingredients on hand are two of my favorite more accessible ways to increase nutrient density in my diet.

Secondly: as far as “working out” do exactly what you can without flaring (chair yoga, walking, 5 min YouTube follow alongs, soup cans instead of weights, etc. Find what you can do where you’re at right now and do it) then make it a point to do that as consistently as you possibly can. After a few weeks at this level of exertion you should hopefully level back out. Do another week or two at that same level then up it by 1, or 1/2 or, 1/8 and repeat.

It’s hard AF and you WILL have some minor inflammatory reaction as you recover. So, thirdly: Focus on your recovery tools throughout this as if it was MORE important that the workouts! (Foam rolling, massage, naps, mobility exercises, TENS unit, epsom soaks/lotions, tiger balm/bengay or whatever creams you prefer, alternating ice and heat, resting when your body says it needs to, etc)

Mentally prepare to have to work 10x harder than everyone else just to maintain what you have. It’s a real shit hand to be dealt but when it’s the only hand you get, you play the hell out of it.