Help with Starting Up Again After Convalescing for Years

pbrodman
pbrodman Posts: 2 Member
edited November 2024 in Fitness and Exercise
I suffer from chronic back and neck pain as well as having my right wrist fused due to advanced arthritis. I'm 35 and last year I gained 30lbs due to being unable to workout to the levels I'm used to. Has anyone had success starting back up? What workouts do you recommend that won't leave me hurting for days after the work out? I have very limited amount of energy due to the pain, so I know high impact and long workouts aren't good for me. I used to do free weight training, which is what helped me the most to keep in good shape but I'm afraid of overdoing it if I try to start back up. Help!

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    You probably know what you're capable of doing more than we do. My guess is you can start with your previous strength program but only do 1 set per body part the first week, using around 10-20% of the weight you used. Then 2 sets the next week using a little more weight, etc.
    If you need to modify the exercises, it may be best to get a customized plan from a physical therapist or sports clinic. Generalized advice from the web may do more harm than good.

    By the way, you gained the weight from consuming more calories than your body needed. :+1:
  • lorrpb
    lorrpb Posts: 11,462 Member
    You just have to learn to pace yourself on any exercise. Start with the minimum amount possible, take frequent breaks, shorter workout if needed, then gradually build up as you are able. You could try Leslie Sansone walk at home vids. Modifiable for all levels and she adds a lot of other training to the steps when you're able.
  • ecjim
    ecjim Posts: 1,001 Member
    I'm in a similar position due to past injuries -multiple broken bones etc. this will be a quick answer due to time crunch - more later - get up & move - do yard work or what ever - I still lift but lighter & less volume - look at Greyskull LP - start light & be slow to increase the weight. I will continue later - Eastcoast Jim
  • pbrodman
    pbrodman Posts: 2 Member
    Thanks for the feedback. I am looking forward to implementing!
  • ecjim
    ecjim Posts: 1,001 Member
    A few more suggestions - do long warm ups - I do sets starting with an empty bar adding weight untill I get to sets of 3-5 reps - my program is based on the Greyskull - when I was returning after the 2015 accident I would drop the weight for the AMRP set to get maybe 10-12 reps - increase the weight after I got a solid 5X5 then back to a3-4 x3. you will have some pain - you have to tell the difference between a chronic pain and an acute pain where you may be injuring yourself and have to lay off a certain movement for a while. be careful - years ago I would ignore those signs aggravate the condition and not be able to train for a while - be a little more cautious , learn what you can do & what you can't - I love squatting - I could do 200x 20 reps just five years ago - now I use much lighter weights & sometimes have skip it for a week or so. the important thing is to be able to keep training - you won't make any progress if you are laid up with a new injury. Good Luck - PM me if I can help - Eastcoast Jim
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