Since I was like 12 I was blessed with the genetics of an 80 yo. Having muscle spasms, hernias, and all sorts of bizarre crap. The two times in my life I got into a workout regime things would get progressively better until months down the line, when I'd have to do surgery of some kind, likely because I 'worked out too much'. Doctors tell me to start lifting weights, but they don't seem to believe me and simply tell me I'm a male and young and shouldn't be as frail as I am. No tests in 20+ years have shown anything out of the ordinary, except for whatever problem I developed all of a sudden, so it's no wonder. I'm afraid that trainers in a gym wouldn't be any better. Got no idea where to start. Pool workouts with the elderly maybe?
You don't need to use weights to build muscle with bodyweight exercises like calisthenics. Your body can't tell weather the resistance is coming from external weights or your body. And you can start off at the beginning with the progressions, like push ups against a wall, rows in a standing position, bodyweight squats, etc. The hybrid calisthenics YouTube channel is a great resource there. That's where I started. Just stick to getting close to failure in the 6-30 rep range (even higher if you're just starting out), take adequate recovery time between workouts , and you will get stronger.
I second this, hybrid calisthenics has a good website and trains flexibility and movement (not only strength like others) which is probably what OP needs.
If anything is too hard for OP then the guy has easier versions of every single exercise. As long as OP follows the steps and advice for how many reps he should be able to do for each exercise before moving on to the harder versions then he should be fine.
There's not much to go on here, but I'm assuming you've been tested for connective tissue disorders and those have been ruled out. It sounds like you've been working the same muscles too frequently or have an inadequate recovery period. It could also be exasperated by some nutritional issue.
Use resistance bands. No weights to drop on yourself and even bodyweight can be dangerous if your body drops
That's the safest strength training I can think of
I do want to thank everyone who's read this post and given me suggestions. I don't have a lot of people to talk about IRL about this, so all of your attention is more than welcome. I'm grateful for you.
This is tricky to advise on over the internet, tbh – good advice would require a good look at how you move
There are other kinds of resistance exercise besides iron: sandbags, bodyweight exercises.... are you also scared of them?
Less so, I suppose. My negative association is with 'lifting stuff'. Any stuff. Years of doctors visits about my body's magical ability to create hernias circa age 10 did that.
I used to do pilates and will be in a position to be back at it in a month. I guess I just need some reassurance about it and I feel like I'm not going to the right doctors to get one. Not really looking out to get super buff or anything.
Doctors can be pretty useless when they encounter something that wasn't in their textbooks. : ( Dealing with then when you have any kind of chronic or uncommon illness is miserable.
Yeah, pool workouts might be the way to go.
Have you tried contacting a physical therapist? Explain what's up and they might be able to help you find low impact exercises that will be gentle on your body.
There are many low impact sports such a yoga, swimming or even bouldering that build muscle. You may also want to consult a trainer who specializes in sports rehabilitation or the elderly.
I think you might have some luck if you call physical therapists in your area for gym/trainer recommendations.
You also don't have to disclose too much if you don't want to when it comes to hiring on a trainer. If you let them know you have a condition and that it will affect your limits in your workout, they might be able to offer workout plans that could help your body type. You can explain your range of motion, weight thresholds, and how you want communication to go.
I think if you speak with a gym manager or one of the senior employees, they should be able to match you to somebody familiar with strength exercises/routines that don't tax you too much.
Let them know what you want ahead of time. I have a shitty elbow, so I specifically told them I didn't want the pep talk to get me to do another rep when I wasn't feeling it. My 'no' is final at the gym and I don't want somebody to ignore my limits for the sake of doing that little bit more.
I'd also ask about clothing or other gear that would help navigate working out.
And of course, if you're not feeling safe or the vibe isn't right, you're allowed to take a step back from the workout, the trainer, or even the gym. I wish you luck in finding a fitness plan that works for you!
Are you tall? Neurodivergent? Daibetic? Most non-specialist doctors have trouble diagnosing hympermobility and connective tissue disorders in well adults.
If not, it sounds like you just need to take it slower. The soviets had a great deal of literature on going slow to give your tendons and joints time to strengthen so you don't overwork yourself. After of our gym culture here doesn't focus on the growing part of growing stronger enough. So that might be a factor as well. Stress and lack of rest can inhibit growth and healing so there are a bunch of little.lifesryle things that could be adding up
I've had back problems and had to go to phys therapy, core exercises are the only thing that helps, planks, bridges, dead bug. It's a good place to get started to avoid injuries
push ups might do it if you're scared of weights. The worst that can happen there is you fall half a foot
The other comments here are really good, if you have ruled out actual conditions you might just have a body built on a Friday afternoon. My go to exercise goals are always
#1 Continue to exercise , all other goals are in pursuit of this goal.
#2 Do exercise you enjoy. Find what you actually have fun doing and do that. If you hate what you're doing it will only make it harder to continue to exercise. There are a million types of exercise and they are all fine. If you get bored switch it up.
#3 Do not injure yourself. This will prevent you from continuing to exercise, which is goal #1. If you are hurting yourself doing conventional weight lifting, then stop doing that.
#4 Any exercise is better than none, there is no such thing as functional training unless you are a professional athlete, or have a very physical job. Walking, swimming, running, weights, calisthenics are all fine. Every type and variety of exercise is fine.
Good luck comrade, your body will thank you.
