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Any hardcore workout/ weightlifters here? (2012) Any hardcore workout/ weightlifters here? (2012)

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  #1  
Unread 10-23-2012, 09:25 PM
Any hardcore workout/ weightlifters here? (2012)

I am 6 weeks post-op. Got the green light to go back to the gym after 2 months. I was in tip-top shape and lifted 4 days a week - pre-hyst.

My doctor says, 'go light' - ok, fine. But what is the experience you ladies have had? How long is it realistic to stay 'light'? Any advice on exercises to skip until more time has passed?

I want to work out my legs/glutes but am a bit hesitant to even do lunges/squats as a motion! (Let alone with weight!

Any advice/experiences appreciated - -L
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  #2  
Unread 10-23-2012, 09:52 PM
Re: Any hardcore workout/weightlifters here?

I am so glad you asked this question and I hope someone further along in recovery can answer. Before surgery I was squatting 170 and had deadlifted two plates. I don't think I'll be released to lift till 12 weeks, but frankly I'm as scared of my vaginal cuff failing in the power rack as I am during sex. I had no choice in having this hysterectomy. I had precancerous stuff that had to come out. But if it means I can never squat or deadlift real weight again, I am going to be a sad panda.
  #3  
Unread 10-23-2012, 10:15 PM
Re: Any hardcore workout/weightlifters here?

I don't lift super heavy, I generally do higher reps/sets, and I run. But I backed off to weights that were light enough for me not to engage my core muscles when I lifted. I found that bad (surgery related) soreness didn't always set in as quickly as regular post-workout soreness. Arms and legs might be sore that evening, but my tummy would get crampy the next day. I always felt fine while working out, then it would hit me the next day. I gradually ramped up on weights and cardio, and I'm basically back to normal at 4 mos post op. going slowly was the hardest part.

I hope this helps...
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  #4  
Unread 10-23-2012, 11:08 PM
Re: Any hardcore workout/weightlifters here?

I am 10 months post-op and I went back to the gym at 12 weeks. I started at twice a week and did the least amount of weight on upper body and SLOWLY worked my way back to what I was at pre-op. I had hyster, bladder sling & A&P repairs so I have not gone back to leg presses etc...I have taken up yoga instead of lower body workouts with weights. I'm afraid to rip anything out. listen to your body and don't push yourself. You've had major surgery. If you were active prior to surgery, muscle memory will kick in & you'll be back to your routine in no time.
  #5  
Unread 10-24-2012, 05:18 AM
Re: Any hardcore workout/weightlifters here?

Great topic -- I'll be paying attention to the replies to this thread for sure. I was a serious weightlifter up until I got sick a year ago, and I'm keen to get back to it. At my 6-week check this morning I was given the go-ahead to return to the gym, but like most of you on here I'm pretty nervous about it. I did specifically ask my surgeon whether I was at higher risk for a prolapse or hernia now that I've had the hysterectomy (I was worried that squats or deadlifts could trigger that sort of thing), but he said I was actually quite low-risk because I'd never given birth (note to anyone reading this: this statement about risk was made specifically about me; please don't take it as a blanket statement that applies to everyone). I'm still kinda freaked out, though, and like most of you, am not 100% clear on what constitutes a "gradual" return to my pre-op gym routine.
  #6  
Unread 10-24-2012, 05:47 AM
Re: Any hardcore workout/weightlifters here?

I am so eager to continue and see other replies. I too have been active with weights and such. My legs have been screaming from lack of squats and lunges since surgery. I am so eager to get the go ahead so I can start my way back - unfortunately I am as weak as a baby now and have to start at square one it feels like . I am so thankful for being fit at the time of surgery as I have not had any core issues and I think that my muscle tone actually made my recovery a bit easier. Anyone else feel the same?
  #7  
Unread 10-24-2012, 08:42 AM
Re: Any hardcore workout/weightlifters here?

  Quote:
Originally Posted by Atblount View Post
I am so eager to continue and see other replies. I too have been active with weights and such. My legs have been screaming from lack of squats and lunges since surgery. I am so eager to get the go ahead so I can start my way back - unfortunately I am as weak as a baby now and have to start at square one it feels like . I am so thankful for being fit at the time of surgery as I have not had any core issues and I think that my muscle tone actually made my recovery a bit easier. Anyone else feel the same?
I agree I do think being fit especially core muscles is helping as well. I train (normally) 5 or 6 days a week combining swimming with Body Bar/Rep classes. Once I am cleared for the pool I will start back there first then start working in my classes. I actually ended up having the surgery due to anemia that was making me pass out in the gym, I had put off the operation for 2 years because I did not want to stop working out for so long.
  #8  
Unread 10-24-2012, 09:16 AM
Re: Any hardcore workout/weightlifters here?

I'm 6 weeks post-op today and was in THE best shape of my life prior to surgery. I ran (a lot) and lifted 3 days/week. I didn't lift massive volumes but it was an intense workout nonetheless...P90X stuff.

My doctor told me that I could ease back into my activities at 2 weeks. I really listened to my body and wasn't ready to do much beyond walking at 2 weeks. I started doing my strength workouts at 4 weeks like this:

lower body - no weights and much shallower squats/lunges, fewer reps than pre-surgery, floor exercises when possible, lots of breaks;

upper body - seated and very light weights, fewer reps and sets than before.

This week, I am lifting 50% of what I did pre-surgery and seeing how it goes (BUT I wasn't lifting massive quantities before)...definitely listening to my body. When I'm ready, I'll move up to 80% and start gradually adding reps/sets.

This is not the time to push myself and I'm focusing on "reminding" my muscles what they used to do. I have definitely lost muscle mass (was 18% body fat pre-op) but I do feel that being in great shape has helped my recovery tremendously. Also, I haven't done very much core-concentrated work...waiting to talk to my doc tomorrow. I am confident that I'll be back to my pre-op condition before I know it. I'm just allowing myself to be "in transition" right now.

Just listen to your body and go SLOW. I'm not saying that what I'm doing is what would work for everyone. Be patient; you'll find your rhythm. Good luck!!!
  #9  
Unread 10-24-2012, 05:14 PM
Re: Any hardcore workout/weightlifters here?

  Quote:
Originally Posted by Fitnessfan View Post
I'm 6 weeks post-op today and was in THE best shape of my life prior to surgery. I ran (a lot) and lifted 3 days/week. I didn't lift massive volumes but it was an intense workout nonetheless...P90X stuff.

My doctor told me that I could ease back into my activities at 2 weeks. I really listened to my body and wasn't ready to do much beyond walking at 2 weeks. I started doing my strength workouts at 4 weeks like this:

lower body - no weights and much shallower squats/lunges, fewer reps than pre-surgery, floor exercises when possible, lots of breaks;

upper body - seated and very light weights, fewer reps and sets than before.

This week, I am lifting 50% of what I did pre-surgery and seeing how it goes (BUT I wasn't lifting massive quantities before)...definitely listening to my body. When I'm ready, I'll move up to 80% and start gradually adding reps/sets.

This is not the time to push myself and I'm focusing on "reminding" my muscles what they used to do. I have definitely lost muscle mass (was 18% body fat pre-op) but I do feel that being in great shape has helped my recovery tremendously. Also, I haven't done very much core-concentrated work...waiting to talk to my doc tomorrow. I am confident that I'll be back to my pre-op condition before I know it. I'm just allowing myself to be "in transition" right now.

Just listen to your body and go SLOW. I'm not saying that what I'm doing is what would work for everyone. Be patient; you'll find your rhythm. Good luck!!!
Thanks, FitnessFan! Some WONDERFUL tips in your post! Here's to everyone in this thread getting back into tip-top condition!
  #10  
Unread 10-24-2012, 05:43 PM
Re: Any hardcore workout/weightlifters here?

Ohmigosh! I am so excited others are wondering the same thing as me! I looked through old posts and didn't find any specific articles on WHAT exercises a "fit" gal can do.

I have hit the gym 2x now and kept the heart rate between 130-145. I focused on less weights and higher reps. With the squats - I called my doctor and she said just to do the motion or use the ball on the wall for 2 weeks then go SUPER light on squats and dead lifts. She said lunges are fine but with very light weights and excellent form. I followed her advice and I am a "good sore". What I felt the most was my core while on the elliptical using the arms! Holy moly!

I also used to run; until this past summer when the tumor made things just too painful with the impact. I am anxious to get back to high-impact stuff but am waiting until week 12. I figure by then if I stick with walking/elliptical/bike/stairmill - I'll be strong enough elsewhere to help my form and keep from injuring my pelvic floor.

I'd love to keep this thread going and hear what is working (or not) for other Sisters.

Thanks to the gals who have posted their experiences. -L
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