Endometriosis and working out: a chat with Anna, a StrongHer member

March 2024 is Endometriosis Awareness Month - it’s a condition that has impacted the lives of many. One in ten people with uteruses, to be price - that’s pretty f-ing common, if you asked us. We had a chat with Anna H who’s been a member of the StrongHerd since 2020, StrongHer Games athlete, and Turf Games athlete, too.

When and how did you get diagnosed with endo?

I was officially diagnosed with endometriosis when I had my first excision surgery in March 2020 (yep, three days before lockdown…) and then I had a second excision surgery in 2021.

In hindsight, I had been having classic endo symptoms such as horrendous period pain, nausea, lower back pain and hormonal migraines for many years. Like a lot of people, I thought this was totally “normal” for menstruation (it isn’t!)

It wasn’t until I was really struggling and in a lot of pain 24/7 that I finally sought answers from an actual gynaecologist. I had no idea how common endometriosis is - one in ten people with uteruses have it - until after I was diagnosed.

Did you receive any advice on how to approach your workouts?

My doctors are great but I don’t think they had encountered many patients who flip tractor tyres for fun! I was rightly advised to pace myself. My pelvic physio has been super helpful for workout and stretching advice.

Now that I have a treatment plan that mostly works, I am usually able to manage my symptoms and pursue my training without limits. On good days, I make the most of it.

Let’s talk endometriosis and working out. How did endo change the way you train ?

I used to compete in dragonboat and always enjoyed pushing myself in training. When I came to StrongHer in August 2020, six months after diagnosis and surgery, I had truly lost confidence that I could do anything sporty again. That’s when the amazing Warrior programme came into my life and helped me start trusting my body again. I found myself really enjoying lifting and seeing the progress each week, even during those grim weeks in lockdown when I was working out on Zoom with a single kettlebell… yikes.

Endometriosis can be a physical and emotional rollercoaster, especially if you are in a lot of pain and still looking for answers. During flare-ups, I dial down my training and prioritise Base or Reflow but only if I feel able to do it. Sometimes rest and a hot water bottle is the best choice.

It took several months to rebuild again after my surgeries, especially with any movement that involved a lot of core strength. But there is hope: eventually I got back to normal and even achieved some new fitness goals like competing in StrongHer Games and Turf Games. Having endo can feel isolating, but being around so many awesome people at StrongHer who genuinely cared or were on the same path made a huge difference.

What’s your current workout routine?

My usual routine when the endo is behaving itself is a mix of Lvl Up, Force, Base & Strong. I love a heavy barbell. At the moment, I’m recovering from a lower back injury so I’m doing a lot of bench pressing, Base and Zone 2 cardio. I can’t wait to lift properly again!

What’s your best advice for someone who just diagnosed with endo and wants to start/keep training?

Don’t be afraid to ask for help or modifications from coaches in class. The StrongHer coaches have been so encouraging and supportive to me.

Don’t feel like you have to ‘go hard’ every session. But don’t limit yourself out of fear either.

Prioritise rest, recovery and mental wellbeing as an essential part of your training.

Join our StrongHer WhatsApp group for women’s health, it’s full of great people who love training and are working through the same stuff.

Thank you for sharing your story with us and the StrongHerd, Anna! Did you know we’re hosting a webinar on Nutrition for endometriosis on 24th March?

The webinar will cover: 
- Understanding endometriosis: signs, symptoms, and treatment
- Exploring the role of nutrition in managing endometriosis
- Dietary strategies for endometriosis management
- Practical tips and advice for getting started


FREE for StrongHer members - book via the app