21/01/2026
First time loading my spine post-surgery 💪🏽
20kg bar.
I’ll be honest — I felt a bit nervous going into it.
But wow… that felt really good.
My back handled the load well. What stood out most was how structurally different my spine feels post-surgery. There’s a level of stability I’ve genuinely never felt before.
I could definitely feel some lingering weakness in my left hip/leg, but watching the video back, my load looks even 👊🏽
That’s a big confidence boost.
Benefits of Weighted Squats (especially in rehab & return-to-strength)
🔹 Restores structural confidence
Gradual loading teaches your spine and nervous system that it’s safe to be strong again.
🔹 Builds whole-body strength
Squats aren’t just legs — they train your hips, core, back, and upper body to work as one unit.
🔹 Improves spinal stability under load
A well-controlled squat reinforces bracing, posture, and load tolerance through the spine.
🔹 Highlights left–right imbalances
Feeling the weakness in my left hip/leg is valuable feedback — it shows exactly where the next focus needs to be.
🔹 Transfers to real-life movement
Standing, lifting, walking, sport — squats replicate how we move in the real world.
🔹 Builds trust in your body again
Possibly the biggest win. Strength training isn’t just physical — it’s psychological.
One small bar… big milestone 💥
