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Decide that you are going to fix your problems with weight training. Start ridiculously light, so there's no chance you will make it worse. Train every day at first, increase the weight by a tiny amount each workout. I would suggest one arm overhead press for your upper body, leg press or split squat for lower, preferably at home with your own weights. It's a pain to drive to a gym to do a 5 minute workout. Buy 6 0.625 lb washers, 2 2.5 lb plates, 2 5 lb plates, 4 10 lb plates, 2 25 pound plates to start. You should be able to combine those to get any weight from 0.625 lbs up to 100 lbs in 0.625 lb increments. Keep a training log, I use google docs on my phone. Each workout add to the top of the file. Copy and paste the last workout and change the weights. At first add weight to your working set in small increments. Gradually increase the increments up to 5 lbs for legs, 2.5 for arms. When it gets too heavy, reduce the jumps back down. Do 3 sets of 15 for each exercise for your work sets. Divide the working weight by 4 and warmup by adding weight in those increments. For example 12 lbs / 4 = 3 lbs. Do an unweighted set, then 3 lbs, then 6, 9, 12. When the weight gets heavy, switch to 3 times per week. You have to be in charge of fixing your problems. Not the doctor or physical therapist. It takes discipline and commitment. Training will not always feel good. You have to figure out when you're having acceptable rehab pain, and when you're damaging yourself. Obviously work through the former, and stop immediately with the latter. You will mess up and have to start over. Probably several times. But you can fix these problems. I'm available to help if you need it. |
One disagreement, though...I probably wouldn't do any overhead lifting with a shoulder impingement. But do research on exercises to strengthen the current injuries you have, and work into more general weight training over time. My two cents.