u/michlete

Reposting as I only got one persons input last week.

At the beginning of the year, I was diagnosed with runner's knee, and my physical therapist determined that the root cause is very weak hip/glutes.  Also, my poor diet, excess weight, and being over 50 didn’t help.

My goals in order are:

1. Eliminate knee pain through stronger hips/glutes.
2. Get to a weight that allows me to be more active.
3. Build my glutes to feel confident in cheeky swimwear by next summer.

My weekly schedule is 2-3 heavy days based on suggestions in this subreddit, 2-3 light days of exercise as prescribed by my PT, and 1-2 easy days consisting of a 2-4 mile walk.

I’m not comfortable with doing lunges, as shooting knee pain can put me on the ground unexpectedly.

Heavy days

1. Warm up on the treadmill.
2. 3 sets of 15 step-ups on a 2ft box
3. 3 sets of 8 with the cable machine going left, right, and kickbacks (25lbs)
4. 3 sets of 12 goblet squats (40 lbs)
5. 3 sets of 12 RDLs with 2 30lbs dumbbells
6. 3 sets of 8 one-legged hip thrusts with body weight (I can barely do 8 at the moment)
7. 3 sets of 12 BSS with just body weight

Light days

1. 30 minutes on the stair stepper
2. Hip/glute exercises prescribed by my PT: no weight, but high reps.

At the beginning of the year, I was diagnosed with runner's knee, and my physical therapist determined that the root cause is very weak hip/glutes.  Also, my poor diet, excess weight, and being over 50 didn’t help.

My goals in order are:

1. Eliminate knee pain through stronger hips/glutes.
2. Get to a weight that allows me to be more active.
3. Build my glutes to feel confident in cheeky swimwear by next summer.

My weekly schedule is 2-3 heavy days based on suggestions in this subreddit, 2-3 light days of exercise as prescribed by my PT, and 1-2 easy days consisting of a 2-4 mile walk.

I’m not comfortable with doing lunges, as shooting knee pain can put me on the ground unexpectedly.

Heavy days

1. Warm up on the treadmill.
2. 3 sets of 15 step-ups on a 2ft box
3. 3 sets of 8 with the cable machine going left, right, and kickbacks (25lbs)
4. 3 sets of 12 goblet squats (40 lbs)
5. 3 sets of 12 RDLs with 2 30lbs dumbbells
6. 3 sets of 8 one-legged hip thrusts with body weight (I can barely do 8 at the moment)
7. 3 sets of 12 BSS with just body weight

Light days

1. 30 minutes on the stair stepper
2. Hip/glute exercises prescribed by my PT: no weight, but high reps.