Living with an autoimmune condition can feel like your body is working against you. Fatigue, joint pain, brain fog, and unpredictable flare-ups often make exercise feel overwhelming. But the truth is, when done with wisdom and intention, strength training can actually become one of the most powerful tools for managing autoimmune health and building resilience.
Here are the top five benefits of strength training for women with autoimmune conditions, backed by research:
1. Improves Energy and Reduces Fatigue
Chronic fatigue is one of the most common struggles for women with autoimmune conditions. While it may seem counterintuitive, strength training has been shown to help.
Research suggests that resistance training improves mitochondrial function (the energy “powerhouses” of your cells), leading to better energy efficiency and reduced fatigue over time (1). Exercise has also been found to improve sleep quality, which directly supports energy levels in women with autoimmune-related fatigue (2).
2. Builds Joint Stability and Reduces Pain
Autoimmune conditions such as rheumatoid arthritis often impact the joints, leading to stiffness and pain. Strength training strengthens the muscles that support your joints, reducing strain and enhancing stability.
According to the Arthritis Foundation, strength training can decrease pain and improve mobility by stabilizing the joints and reducing inflammation (3). A 2018 review found that resistance exercise significantly reduced pain and improved physical function in women with rheumatoid arthritis (4).
3. Supports Metabolic and Hormonal Health
Autoimmune conditions, especially those affecting the thyroid (like Hashimoto’s), often contribute to slowed metabolism or hormonal imbalance. Strength training helps counteract these effects by improving insulin sensitivity and promoting lean muscle mass, which is metabolically active tissue.
A study published in the Journal of Diabetes Research found that resistance training enhances glucose control and metabolic function, reducing long-term health risks (5). Additionally, lifting weights has been linked to improved thyroid hormone efficiency and reduced inflammation markers in women (6).
4. Strengthens Mental Resilience
Autoimmune conditions don’t just affect the body — they can impact mental health, contributing to anxiety, depression, and feelings of isolation. Strength training provides more than physical benefits: it fosters resilience and confidence.
A meta-analysis published in JAMA Psychiatry found that resistance exercise training was associated with a significant reduction in depressive symptoms across diverse populations (7). For women navigating the ups and downs of autoimmune disease, this mental boost can be just as valuable as the physical changes.
5. Encourages Longevity and Quality of Life
Strength training is one of the most powerful tools for healthy aging. For women with autoimmune conditions, it supports long-term vitality by reducing inflammation, protecting bone density, and improving cardiovascular health.
The National Institute on Aging emphasizes strength training as a key strategy for maintaining independence, bone strength, and mobility as we age (8). In fact, studies show that regular resistance training lowers systemic inflammation — a central challenge in many autoimmune diseases (9).
A Note on Training with Autoimmune Conditions
Not all programs are created equal. Autoimmune-friendly strength training requires intentional programming: balancing intensity with recovery, choosing joint-friendly movements, and knowing when to push — and when to rest. A personalized approach is key.
Final Thoughts
Autoimmune doesn’t disqualify you from strength. In fact, it makes strength even more essential. With a smart, evidence-based approach, strength training becomes more than exercise — it’s a refining process that builds energy, confidence, and resilience in every season of life.
At Refinery Strength Collective, I specialize in helping women with autoimmune conditions train with wisdom and purpose, so they can live fully and thrive.
👉 Ready to learn more? Book a free consultation and let’s talk about building strength your way.
References
- Hood DA, et al. “Mitochondrial Adaptations to Resistance Exercise.” Journal of Applied Physiology, 2016.
- Dolezal BA, et al. “Physical Activity, Exercise, and Sleep Quality.” Sleep Medicine Reviews, 2017.
- Arthritis Foundation. “Strength Training for Arthritis.” 2022.
- Baillet A, et al. “Resistance Exercise and Rheumatoid Arthritis: A Systematic Review.” Annals of the Rheumatic Diseases, 2018.
- Strasser B, et al. “Resistance Training in the Treatment of Metabolic Disorders.” Journal of Diabetes Research, 2012.
- Boule NG, et al. “Effects of Exercise on Inflammation Markers.” Metabolism Clinical and Experimental, 2005.
- Gordon BR, et al. “Resistance Exercise Training and Depression.” JAMA Psychiatry, 2018.
- National Institute on Aging. “Exercise and Physical Activity: Your Everyday Guide.” 2021.
- Gleeson M, et al. “The Anti-Inflammatory Effects of Exercise.” Nature Reviews Immunology, 2011.
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