I was in a serious accident over a year ago after which I could not walk at first. I went to physical therapy for over 6 months. I was super motivated to get back in shape but the PT insisted I exercise at a slower, easier pace. Eventually I was able to incorporate weights. I found over the last year that you can improve your strength and weight load significantly without excessive soreness by taking a more gradual path. Pain can be a warning that your form is off but it can also mean you should slow down. Stretching or foam rolling after your work out can also help.


I work out at home now with a weight machine (TuffFtuff functional trainer) that I love. I have had it for 18 years and prefer it to free weights. I looked it up just now though and the price has skyrocketed so probably not an option. I listen to audiobooks or podcasts while I exercise and stretch. I find I prefer machines to free weights.

I gained weight after my accident and wanted to lose it. I had so many physical limitations that I couldn’t burn the weight off with exercise (which really only works if you are an extreme exerciser anyway) so I had to change my diet. I decided to eat lower carb and lost 10 pounds over 5 months. When you choose a lower carb diet you ending up eating more protein and fat. 100 grams of protein a day is about 3.5 ounces and, in my opinion, not enough. I, like you, struggled with eating meat so I did research on good sources of protein that I liked and made sure I got protein (with some good fats) twice a day. I am not a fan of protein drinks bc they often have so many odd additions to them. My husband, inspired by my success, decided he was going to get more protein by drinking bone broth but that is a new development and we will see how it works out. My weight loss was slower bc I wasn’t willing to give up fruit. But that is ok bc slow is fine. I did give up added sugar which was not as hard as I thought it would be as long as you have fruit around. I can’t imagine going back to my old ways of eating bc I actually enjoy my diet and find it easy to maintain.

Mostly though, I wanted to assure that you can get stronger without being in pain.

kinnick, wow that sounds like a really hard time and I'm glad you are able to report being better. Agree on the slow approach, that always works better for me.

But...I don't understand what you say about 100 grams of protein being 3.5 ounces. Where are you getting this? 3.5 ounces of chicken breast is about 30 grams of protein, not 100. 3.5 ounces of beef or salmon is about 25 grams of protein. What in the world are you eating 3.5 ounces of that nets you 100 grams of protein?! I don't really think that's possible. Maybe a typo?

That's inspiring Kinnick - great dedication. Pleased you have made such good sensible achievements and progress - awesome!! And it sound like you have entrenched your habits by taking things slowly. And that's the key isn't it - I can think of habits I have entrenched and those that I haven't.

You are right, Peri. My husband was rushing me while I was writing. Sorry. I should have taken time to review. I was thinking 3.5 ounces 3 times per day. I know that a lot of people think that amount is only for heavy exercisers and weightlifters and they may be right. For me, I have found that 100 grams a day of protein to be a little low. Before my accident and weight gain I was the person who ate tons of vegetables and whole grains. It was a hard change for me to substitute all that protein.

One suggestion I don’t see here is to make use of compound exercises. They target multiple muscle groups and are designed to be more functional. They make your workout go quickly and improve movement efficiency and balance. They exist in body weight and weighted versions.


Another suggestion I don’t see above is to break the weight workout into 10-15 minutes per day and pick only a few areas to target each day. In a 7-10 day period you can cover all muscle groups multiple times. There are some nice reference books with such workouts that you can find at the library designed for women, or you can try one for men.

I have major time constraints in my life at present, and make use of both of these strategies for my weight workouts. I work out at home. We invested in dumbbells, kettlebells and we have a weight bench purchased from a store that sells resale sports equipment. It was cheap and we use it regularly.

I admit to being a Pilates junkie, and have been doing Pilates 3-4 days per week for 15 years. I also have Pilates equipment at home including a reformer with a tower, and our basement has a room with floor mats which is perfect for yoga or mat workouts. I used to run marathons but stopped after fracturing my femur while training for the Boston Marathon. (I tripped over a pothole that was hidden by the snow.) Since then whenever I have tried to run, I end up injured in some way….as I have been since April when I somehow tweaked both my Achilles and peroneal tendons. Maybe this time I have learned the lesson, no more running. I swam, taught swimming and was a lifeguard for many years. I no longer swim in pools because I became sensitive to the chemicals, and most pools in my community are too warm for laps. Rowing machines, walking and the Pilates reformer jump board are current form of aerobics.

I do not worry about protein. I generally eat a WFPB diet and have never counted how many grams of protein I eat. My goal with weights has been to build and maintain muscle mass, balance, and preserve joint, muscle and organ function as I age and I believe I am successful so far with greens, grains, beans, nuts and seeds. I do not use protein powder or bars.

Finally, I feel fortunate that my father (87) set an example of daily exercise. I did the Royal Canadian Air Force Exercise plan for physical fitness with him starting at age 7 and continued all through High School, plus he gave me a love for riding my bicycle, hiking, swimming, boating and all water sports. He encouraged my participation on sports teams in school. He continues to work out every day even if it’s only for a short interval. On days when I am tired or less motivated, I think of my dad and how he has been dedicated to daily exercise. I believe it has prolonged his life since he does not eat a healthy diet. I always feel better after I exercise.

One more tip which was mentioned above…while heavy weights are recommended, they are not absolutely necessary. In my experience, consistency is more important than how hard you work out. If you feel miserable after a workout, I would dial it back and do less. Doing something is always better than nothing. In Pilates we do only 5-8 reps of light weights for each exercise but focus on perfect form. I know from experience that this builds muscle. It may not be as fast, but it works.

Staysfit, having a Pilates reformer at home is impressive! I go 2-3x a week and I really like it. We have a Hydrow and Peloton in the basement, but lately my husband is using those more than I do.

It’s also impressive to have grown up with such inspiration and support. Neither of my parents were athletic or terribly active (mom walked a lot but I never saw either or my parents do anything strenuous they didn’t have to do). I always believed myself to be deeply unathletic. Everyone — including me — was shocked when I started running and did several half marathons. It’s an uphill battle when this isn’t instilled in you from a young age, but I’m fighting the good fight.

Peri— so much of what you are describing relates to habits, ultimately. Building new good ones, auto, dropping bad ones. Something I have really struggled with myself.

I really enjoyed the book Atomic Habits. I got it from the library first but then got my own copy so I could underline, try, fail, try again, learn.
There are quotes I could make but , just read it!