Powderpuff, my shoulders are from an accident and I have been through PT. The PT said that he was amazed I could do what I do. He suggested ssssssllllllllllloooooooowwwwwww increases in my weights, no more then 1/2lb every three weeks and at the first twinge, STOP.
I can lift off of the floor and take that weight on a curl bar to my chin, do curls, rear flexes and 100lb rows. But as soon as I try to bench press anything heavier then 5 lbs., the pain is unbearable. Sadly, part of my shoulder area, upper and lower arms will develop but the "top" of my shoulder may never get any stronger then in is at this time.
My friend/trainer was a huge help. I love the lifting part of the work out but HATE the cardio. I showed him my paper work out journal and while he was encouraging, he said that I did not need to do all that cardio on the treadmill. The I could lift more weight, faster and have a better total body and cardio work out then the way I was doing it. I have to say, that really perked me up! I know I need more cardio endurance, but I also know with my joint issues, I am never going to run a foot race again. We managed to come to an agreement where I am doing 10 to 15 minutes on the treadmill and starting with 30 minutes weight training.....at much higher weight then I had been using. (Well, except for the shoulders. He was very cautious with his advise and my shoulders, but he was the EMT on site after the accident.)
Ahh, and he also went through my collection of vitamins and minerals and he through some out that were dangerous and laid out a plan that will help my health, my mental health and aid in allowing me to build muscle. Vitamin D is HUGE due to my joint issues and my odd depression. So, more good. And it only cost me a home made gluten free 5 course dinner..............where he took home the left overs! He is also going to come over/down once a month and we will work out together so he can check my form and see how I am doing. He also remembered the weights he promised so I have an additional 200ish lbs. His thought, and I agree, is that when I grow out of these, it will be time to join a formal gym where they have the heavier weights and the SAFETY equipment to use said weights. But I will still have these should I not have time to go to the gym and want a quick, home work out.