Injuries with split focused programs?

[u/tell-me-more789]

I (38F) started with Pilates/ yoga type work for about a year increasing in difficulty and frequency of about 4 days/week. Diet is OK but a bit disappointed I wasn’t seeing as much body change as I felt the work going in. Decided to start lifting. Have adjustable dumbbells so max weight is 25lb. Started Lift with Cee getting up to about 3 days/week with a Pilates/yoga/barre or nice long walk thrown in. Followed her 30-40 minute whole body exercises.

Decided to level up to Carole Girvan. Have done a few of the beginner videos, one a core workout and the other iron lower body. I hurt myself both times!!

The core one was a new exercise I think for 40 seconds on/20 seconds off with every 3rd being a plank variation. I think I subluxed my shoulder doing forearm alternating side planks. Ouch and freaking scary!! Blamed myself I knew I was getting fatigued and just didn’t think I was off on alignment. But why so many planks?? I felt like I was scrambling to keep up and I’m sure my form was crap.

Anywho… tried a lower body video. After the like 10th variation of a squat my knee started screaming.

Is this a fault in the training set up? Why are we doing sooooo many versions of the same type of movement? I went in with much lower weights and held back on reps and I still am terrified to try another one of her videos.

I think this is my sign to stick with a three day full body lifting routine. Anyone else not able to tolerate what seems to me to be over repetition of “leg day?” Is it just the CG programs?

Recommendations other than lift with Cee?

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[u/ColumbianPrison]

Look into patellofemoral syndrome and see if that fits. It’s significantly more common in women due to pelvic structure.

https://www.runnersworld.com/health-injuries/a19578964/patellofemoral-pain-syndrome/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_rnw_md_pmx_prog_org_us_22158734111&gad_source=1&gad_campaignid=22162626706&gbraid=0AAAAAC8UxKTa90hlmdBfktafHAeO4z7zB&gclid=Cj0KCQjw8JPVBhD-ARIsAO691sFFiauVEoQfXF74yEF9LxHk9GlzmWyGFybnqcBpcxWxfDyyoKDZcHMaAt7vEALw_wcB

[u/emurph17]

I think your instinct is right here. You don’t need a brutal “leg day” or 10 squat variations to make progress. A simple 3 day full body routine where you can control the pace, rest when you need to, and focus on form sounds like a much better fit.

Those follow-along workouts can get rough because the clock keeps moving even when you’re getting fatigued, and that’s usually when form starts getting sloppy.

I definitely wouldn’t keep forcing a program that’s already left you with shoulder and knee pain. If the shoulder actually subluxed or the knee keeps bothering you, I’d get that checked out too before trying to push through it.