I have been doing what I consider a fairly straightforward weight training routine for a while, and feel it is time to change things up a bit. Not only because it's good to change things up, but also because I have a knee problem that I want to focus on fixing. My main training goal has been weight loss (over 20 lbs gone thusfar!).
About the knee issue: two years ago I was told I had patellofemoral syndrome, and was able to get rid of the pain through strength training. Well, I am stronger now than I was then, and of course now also lighter, but the pain is back.
I have been doing a bit more running lately, but I have always played soccer 1-2x/wk. Otherwise, my cardio has been primarily spinning/biking. So I'm not entirely sure what has triggered its recurrence.
Here are the exercises I have been doing, generally 3x10 to keep it simple:
Squats
Straight-leg deadlifts
Bulgarian split squats
Lunges
Calf raise
Chest or bench press (sometimes flat, sometimes incline)
One-arm dumbbell rows
Shoulder press
Pull downs
Assisted pull-ups and dips
Abs (various)
I often pair up a lower body exercise with an upper body one and alternate between the two with shorter rest times, because it gets my workout accomplished faster.
For upper body, I'd just like to learn some new things, get ideas for variation. And, as I mentioned, for lower body, I'd like to do some things that will help the knee - maybe some ideas for more exercises that incorporate balance/stabilization would help? From what I've read, the problem may also be caused by strength imbalances, so if anyone has any thoughts on how much weight I should be doing with various muscles relative to other lower body ones, maybe that could clue me in on where my imbalances lie...
I am open to whatever ideas/thoughts/suggestions anyone might have. Thanks for your time!
About the knee issue: two years ago I was told I had patellofemoral syndrome, and was able to get rid of the pain through strength training. Well, I am stronger now than I was then, and of course now also lighter, but the pain is back.
Here are the exercises I have been doing, generally 3x10 to keep it simple:
Squats
Straight-leg deadlifts
Bulgarian split squats
Lunges
Calf raise
Chest or bench press (sometimes flat, sometimes incline)
One-arm dumbbell rows
Shoulder press
Pull downs
Assisted pull-ups and dips
Abs (various)
I often pair up a lower body exercise with an upper body one and alternate between the two with shorter rest times, because it gets my workout accomplished faster.
For upper body, I'd just like to learn some new things, get ideas for variation. And, as I mentioned, for lower body, I'd like to do some things that will help the knee - maybe some ideas for more exercises that incorporate balance/stabilization would help? From what I've read, the problem may also be caused by strength imbalances, so if anyone has any thoughts on how much weight I should be doing with various muscles relative to other lower body ones, maybe that could clue me in on where my imbalances lie...
I am open to whatever ideas/thoughts/suggestions anyone might have. Thanks for your time!
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