Weight Training With Ankylosing Spondylitis

I have Ankylosing Spondylitis. However, I am not on any medication and experience very little pain. Honestly, I put this down to years of weight training. I started training at around 16 years old and have stayed consistent right through to my current age of 35.

This blog post will help you understand how to approach weight training if you have Ankylosing Spondylitis. It is not a comprehensive guide, but rather a straightforward, practical one that gets straight to the point.

Remember, there is so much to add to this such as what exercises you should be doing etc but this is a good starter! I also have a little video about the subject here

Find Your Pain Threshold

Go into the gym and try a little bit of everything. No complicated plan is needed at this stage.

Use a pain scale from 1 to 10, with 1 being no pain and 10 being a full-blown Ankylosing Spondylitis flare-up.

Your goal is to find movements that do not cause pain above a 5/10. Anything creeping above that level should be avoided initially. If an exercise stays at 5/10 or below, it is likely a suitable exercise for you.

Pain may always be present to some degree, but if we want to get stronger, we need to be willing to accept some discomfort. If we become afraid of lifting weights or avoid any sensation of pain, we will never build strength.

As your strength improves, you will often find that you can perform more exercises comfortably. An exercise that initially felt like a 3/10 may eventually feel like a 1/10 as your body adapts and becomes stronger. This will then creep into your everyday life...getting up and down will not feel so hard!

One Exercise Will Have Many Variations - Find yours!

So, if a back squat causes you 6/10 pain, for example, do not abandon squats altogether. Instead, try a different variation.

You could try a dumbbell front squat, a hack squat, a Smith machine squat, or even a quarter squat. The goal is to find a variation that keeps you below your pain threshold while still allowing you to train the movement pattern.

This goes back to the idea of threshold training and not completely "binning off" an exercise. Just because one variation causes too much pain does not mean the exercise itself is unsuitable. Often, a simple modification can make it much more tolerable and allow you to continue building strength.

Build A Good Base Level Of Strength on Machines

Before you attempt the "good stuff" or start training heavy, it is paramount that you build a solid foundation appropriate to your current ability level.

People without Ankylosing Spondylitis may start by performing light deadlifts, squats, and bench presses, gradually increasing the weight over time before attempting to lift heavy loads. For those of us with AS, the approach may need to be a little different.

A good starting point is to build your base level of strength using resistance machines. These are the weight machines with adjustable pin-loaded stacks. Machines can be a safer option for people with AS because they place you in a stable position and allow you to learn how to engage the target muscles without having to think too much about balance, coordination, or technique.

Our long-term goal is still to get you confidently using free weights, but machines provide an excellent stepping stone. Remember, you can start with a very light weight, and if that is all you can manage initially, that is absolutely fine.

Once again, do not overthink it. Focus on feeling the target muscle working during each exercise. Pay attention to how your body responds, and aim for small improvements each week, whether that is an extra repetition, an additional set, or a slight increase in weight.

Consistency beats intensity in the beginning. Your goal is to build confidence, establish movement patterns, and gradually develop the strength needed for more challenging exercises in the future.

Keep It Short

Please do not feel that you need to spend an hour in the gym. That may come later down the road, but for now, 30 minutes is more than enough.

We need to build ourselves up gradually. One of the main reasons for this is that if we push too hard, cause too much pain, and then cannot train again for another week, we will not make progress.

The goal is not to have the perfect workout. The goal is to train consistently. A manageable 30-minute session that allows you to return to the gym two or three times per week is far more effective than a brutal session that leaves you unable to train for days.

Start small, build momentum, and focus on what you can recover from. Over time, your strength, work capacity, and tolerance to exercise will improve, allowing you to do more if you choose to.

Use A Broom Stick...

If you are in so much pain and discomfort that even lifting the lightest weight in the gym feels unbearable, then start with a broomstick.

Use the broomstick to mimic the exercises you would like to perform. Focus on feeling the correct muscles working and practising good technique—nothing else.

This is not about building strength at this stage; it is about building confidence and learning movement patterns, which you probably have not done in a while! Take your time and become comfortable with the exercises and the way they feel.

Having well-practised technique can help you feel safer and more confident when you eventually progress to weights. It may also make the transition smoother, as your body will already be familiar with the movement patterns.

Remember, there is no prize for rushing. Meet yourself where you are today and focus on gradual, consistent progress.

Get A Coach

I will keep this short. Get a Personal Trainer who you trust...many Personal Trainers will not understand you and the needs you have! If you can't find one in your local area, please just send me a message here!

STICK AT IT!

This is key. Do not give up just because you felt a little worse after weight training. Change your plan and get back to it. Without strength training i would be a different person. Strong things don't break!

I wish everyone with AS all the best! You got this!

Myself near Mt Blanc summit