How I found a safe workout routine with sickle cell

Ten years ago, I signed up for a personal training session without telling the trainer I had sickle cell disease. He had no idea about my condition or my limits, so the workout was intense. I pushed through, but afterward I was violently sick and bedridden for days. I never went back to him.

At the time, I blamed the trainer for pushing me too hard, but in truth, the responsibility was mine. I hadn’t spoken up. That experience taught me a difficult lesson: Pride and the pressure to perform at a “normal” activity level can make you hide your reality. It’s easy to say “I’m fine” when you’re not, but denial has consequences.

That incident put me off personal trainers for years. My excuse was “I have to do my own thing. No one understands sickle cell.” I convinced myself that no trainer could work with me.

But recently, my mindset shifted. I had to be open about having sickle cell and what works for me. For the past three months, I’ve been working with a trainer who isn’t a sickle cell specialist, but is open, adaptable, and willing to listen. Knowing he’s trained someone with sickle cell before gave me confidence.

From day 1, he started me off slow, which at first felt frustrating and too easy, even. But I soon realized he was carefully learning what I could handle. That approach has reshaped how I think about progress: start slow, build gradually, and expand capacity step by step. Today, my baseline is completely different. I’m lifting more, doing more, and most importantly, avoiding crises. I feel stronger and safer in my body. That alone is progress I’m proud of.

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Honoring where I am has been transformative

Working with a trainer has also shown me the power of accountability. Sickle cell often feels isolating, as though no one fully understands. That isolation can make you carry everything on your own just to avoid explaining or being a burden. Now, instead of forcing myself to hit last week’s numbers, I can say, “I’m not feeling great today. Can we go lighter?” That shift to honor where I am, rather than pushing through regardless, has been transformative.

Of course, I still catch myself pretending that I’m fine, slipping back into old habits of trying to keep up as if nothing’s different. But the truth is, I have specific needs. Recognizing those needs isn’t weakness; it’s just how it is. This awareness has spilled into the rest of my life.

In therapy, I’ve explored how sickle cell affects not just my body, but my emotions, relationships, and even spirituality. It touches every area. And by being more open and honest about it, I’ve been able to care for myself more holistically. There are exercises I never would’ve attempted alone, but with a trainer’s guidance, I feel safe enough to try. That safety has allowed me to grow beyond what I thought was possible. After years of setbacks and recovery periods, I’m now enjoying a rare stretch of good health, and it feels like a gift.

Most of all, I’ve learned that prioritizing myself isn’t selfish; it’s essential. For years, I thought focusing on my needs meant I was making things all about me. Now I understand that if I want to show up for others, I have to show up for myself first. Some days, my best effort is simply showing up and trying. That’s enough. That’s success. And that’s the mindset I want to carry everywhere: show up, honor my limits, and take care of myself so I can be the best version of me.

Note: Sickle Cell Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Sickle Cell Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to sickle cell disease.