'After a month of lifting heavier weights, my debilitating joint pain went away'
Growing up, I was extremely active. I played basketball through high school, and once I got to college, I worked on and off with personal trainers and loved attending workout classes. (Orangetheory was my go-to for years.) But just before my 26th birthday, I no longer felt like my athletic self. I was chronically fatigued, my muscles always ached, and I had serious joint pain. I could barely walk a mile—and exercising was completely out of the question.
I’m a naturally joyful person, but as a result of being sedentary, my mental healths took a toll. At first, my doctor thought it was depression since some of my symptoms matched the clinical diagnosis. I was prescribed antidepressants, however, I’m pretty in-tune with my body and truly felt that was not the underlying cause. I knew there was something else at play.
I underwent a series of exams and blood tests before I was diagnosed with Sjogren’s syndrome
Sjogren's syndrome is an autoimmune disease that causes your immune system to attack the body’s moisture-producing glands. Common symptoms include dry eyes and a dry mouth, but it's also common to experience fatigue and body aches and joint pain. Although I was still in pain, I was relieved to have a diagnosis.
I was referred to a rheumatologist who prescribed immunomodulatory medication in an attempt to ease symptoms and calm my immune system, but, to be honest, nothing helped. My joint pain got marginally better, but I still experienced frequent flares and didn’t have the physical or mental energy to exercise. I also gained a considerable amount of weight, which only further irritated my joints.
I continued a life in pain for the next six years. I still regularly worked with my rheumatologist and primary care doctor, but I finally decided to take matters into my own hands.
In November 2022, I embarked on a health journey to get my strength and energy back
Initially, I focused on regulating my diet and appetite. I also met with a functional medicine physician to address underlying gut issues and nutritional deficiencies.
Within a year, I was down 40kg. But in addition to overall weight loss, I also lost a ton of muscle. So, in December 2023, I hired a personal trainer.
I was set on regaining the muscle I had lost, and I wanted to lift heavy
I had some prior experience with strength training, but I always focused on light weights. This time, I wanted to lift heavy and learn how to incorporate resistance training into my routine for the long term.
I researched a variety of experts before connecting with my trainer, Cody Jensen, who operates his business out of a local gym. He prioritised mobility, stability, and the importance of strength training for longevity, which really resonated with me and aligned with my goals. I committed to working with Cody for an hour, three times a week. At first, we primarily focused on mobility and bodyweight exercises (like squats and lunges) since years of joint pain required extra attention to range of motion.
After a month of consistent training, I started to feel better. Physically, I felt stronger and my muscle aches subsided, but I was also mentally empowered to keep going.
Gradually, I was able to increase resistance and graduate to more advanced moves
Once I built endurance and got comfortable with various movement patterns, I scaled up my training intensity. I typically sweat six days a week: one lower-body day, one upper-body day, one full-body day, two zone 2 cardio days, and one day designated to high-intensity intervals. I typically do the same set of exercises for four to five weeks—progressively increasing my weight each week—for my lower-body, upper-body, and full-body training days.
Now, I train with Cody once a week and lift on my own an additional two to three times. Cody programs my monthly training and each workout consists of about five moves per session, with four to five sets of 8 to 12 reps each. I start each set with 12 reps, then increase my weight if that feels easy. If I can't get to 8 reps, I decrease weight.
On zone 2 cardio days, I walk on the treadmill for 45 to 60 minutes on an incline. My HIIT training involves a combination of cardio and strength-based movements. Sunday is my day off.
Lower body has always been my favourite to train, and I especially love Romanian deadlifts (RDLs) with a barbell. At the beginning of my journey, I did RDLs with 18kg, but now, I’m up to 61kg. Hip thrusts are my least favourite lower body move, but I recently crushed a 93kg thrust.
Motus Strength
'I swear by my Vivobarefoot shoes for strength training—they’re great for foot stability and extremely comfortable,' Danielle says.
Ring 4
'I’m a data nerd, and I love my Oura Ring for tracking sleep, fitness, and stress levels', Danielle says. 'I wear it every day and find it helps paint a holistic picture of my overall health.'
Zero-Sugar Electrolytes
Danielle tries to drink at least eight cups of water a day. (Proper hydration is key for muscle recovery and energy.) 'LMNT electrolytes are perfect for adding flavor and enhanced hydration,' she says.
I also overhauled my nutrition
My functional health physician found I had a gluten and dairy intolerance, so I do my best to avoid both, but I prioritise protein for muscle growth. My goal is 140 grams of protein per day, so I eat a lot of eggs, egg whites, and chicken paired with fresh fruit and veggies.
Initially, I tracked macros in MyFitnessPal, but I’m a creature of habit, so now I eat intuitively since I understand the general macros per meal. I also meal prep every Sunday which sets me up for success during the week.
These three factors were key to my strength transformation
1. I surrounded myself with people I can learn from
It’s easy to go through the motions, but I’ve made it a priority to learn. I want to understand why my training plan is the way it is and why lifting heavy will support my goals in the long run. Whether it’s from my coach or one of my favourite health podcasts (like Huberman Lab or The Drive by Peter Attia). I love surrounding myself with inspiring people I can learn from.
I'm also so thankful for my coach. Cody has been through it all, and with his encouragement and wisdom, I gained confidence and strength I never thought I could have. Now, I love sharing my own journey in the hopes I can help others learn (@decor.by.dp).
2. I leaned into the idea that strength training is the key to longevity
I spent years viewing fitness as a means to lose weight or a task on my to-do list, but once I understood that muscle is the secret to longevity, everything clicked. Now, I train to foster consistent habits so I can maintain more muscle growth later in life. In a way, I’m putting in the work so I can live a longer, more independent life.
3. I cultivated self-discipline and stuck to a routine
Although it would make things easier, you can’t always rely on motivation. There are plenty of days where I’m tired and would rather skip a workout, but I found that my confidence comes from consistency and the promises I make to myself. If I have a workout planned, I’m committed to always giving it my all. Why? Because I know it will better my future self.
My life has completely changed with weight lifting
I’ll always have a chronic disease, but my autoimmune symptoms have nearly disappeared. My joint pain is minimal. My blood levels and labs are better than ever and my inflammation markers are now normal. My resting heart rate also dropped 20 beats per minute, and I feel overall healthier and happier. Before strength training, I could barely walk a mile, and now, I can run three miles pain-free.
I also gained a level of confidence I never thought I could have. I truly found myself again after losing myself for over six years navigating the impact of a chronic diagnosis. I got all my joy back.
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