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Workout pain and recovery
Jul. 12th, 2016 03:17 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
snippyI posted this on my personal DW and azurelunatic suggested I post here.
I have started weightlifting.
Years of medical issues, surgeries, surgical recovery have left my upper body less strong than I want to be. I have a goal: I want to be able to lift a suitcase into the overhead bin when I fly. I put a number on that goal: 50 lbs.
I started on June 31. I am doing deadlifts. That's all. I started with a barbell with no weights on it, but the bar weighs 37 pounds (it's the lightest bar in the gym). THAT IS A LOT. I did 2 sets of 8 repetitions with good form, 3 times a week for the last two weeks. AND I HAVE BEEN IN NEAR-CONSTANT PAIN THE WHOLE TIME. My upper back and chest are aching, stabbing messes. The pain makes me cranky and short-tempered, and interferes with my sleep.
So I read a bunch online and decided to step down the weight. Last workout (Sunday) I used two 8-pound dumbells. That's 16 pounds. That's 21 pounds less than I was lifting the last 10 days. I did 2 sets of 8 reps with good form. I am still in pain, but it isn't keeping me awake. It makes me cranky, but much less so. I'm supposed to work out tonight, but it's been 48 hours and I am still sore.
I'm considering only working out twice a week instead of three times, with more time between workouts to heal. I will probably give up weightlifting if I'm in this much pain all the time. IT IS NOT WORTH IT.
Any suggestions?
azurelunatic suggested I post here. I have started weightlifting.
Years of medical issues, surgeries, surgical recovery have left my upper body less strong than I want to be. I have a goal: I want to be able to lift a suitcase into the overhead bin when I fly. I put a number on that goal: 50 lbs.
I started on June 31. I am doing deadlifts. That's all. I started with a barbell with no weights on it, but the bar weighs 37 pounds (it's the lightest bar in the gym). THAT IS A LOT. I did 2 sets of 8 repetitions with good form, 3 times a week for the last two weeks. AND I HAVE BEEN IN NEAR-CONSTANT PAIN THE WHOLE TIME. My upper back and chest are aching, stabbing messes. The pain makes me cranky and short-tempered, and interferes with my sleep.
So I read a bunch online and decided to step down the weight. Last workout (Sunday) I used two 8-pound dumbells. That's 16 pounds. That's 21 pounds less than I was lifting the last 10 days. I did 2 sets of 8 reps with good form. I am still in pain, but it isn't keeping me awake. It makes me cranky, but much less so. I'm supposed to work out tonight, but it's been 48 hours and I am still sore.
I'm considering only working out twice a week instead of three times, with more time between workouts to heal. I will probably give up weightlifting if I'm in this much pain all the time. IT IS NOT WORTH IT.
Any suggestions?