Rebecca Rowe (2025)

27/08/2025

“Pain is NOT just part of getting older”

Think aches and pains are just ‘part of getting older?

THINK AGAIN

The truth is…. Age isn’t the main culprit

Weakness, poor technique, posture, and skipped recovery are

Your body isn’t broken. It’s sending a message.

Pain is feedback - not a life sentence

You can lift, move and get stronger without chronic pain

You just need the right approach

Micro-tip: Start every session with 3-5 minutes of glut and it scapula activation - it wakes up the muscles and protects your joints

DM me ‘Pain Free’ and I’ll show you how to lift safely and grow strength without aches holding you back

23/08/2025

Hip pain when lifting? 🤔
Here’s what you should know.

One common cause is hip dysplasia — where the hip socket is too shallow, so the joint isn’t as stable or well-supported.

👉 How it might feel:
• Deep groin or hip pain
• Clicking, catching, or “snapping”
• Aches after lifting or long walks
• Feeling like your hip could give way

But hip dysplasia isn’t the only reason women in their 30s–40s get hip pain. Other common causes include:
• Gluteal Tendinopathy → outer hip pain, worse with single-leg work or lying on your side
• Labral Tears / Hip Impingement → deep groin pain, pinching with squats or lunges

🚫 Exercises that often flare pain: deep squats, heavy lunges, sprints, or pushing too deep into stretches.

✅ What to focus on instead:
• Glute + core strength (45 degree hip extension, RDLs, side leg lifts, single leg king deadlifts, clamshells planks)
• Balance & control drills ( hip aeroplanes, single leg RDL, single leg king deadlifts, single leg bridges)
• Low-impact cardio (bike, swimming, incline walking)
• Progressive loading instead of chasing maxes

💡 Pro Tip: Hip stability > hip mobility. Building strength around your hips keeps you lifting longer and with less pain!

👉 Save this post if hip pain has ever held you back in the gym.

11/07/2025

💪 How I Gained Strength Despite Chronic Pain – Inspiration Inside!

Chronic pain doesn’t mean giving up on strength—it means training smarter. These are the exact steps that helped me build strength without making pain worse:

1️⃣ Know Your Triggers
👉 Identify which exercises or machines flare your pain. Modify or avoid them while building a stronger foundation.

2️⃣ Don’t Push Through Pain
👉 Pain is feedback, not failure. Adjust your movement, range, or tempo if something doesn’t feel right.

3️⃣ Train Weaknesses, Improve Posture & Joint Stability
👉 Focus on strengthening the muscles that support your joints.
👉 Improve your stability and joint positioning—especially around your hips, shoulders, and spine—to reduce compensation and overload.

4️⃣ Form Over Load
👉 Quality reps over heavy weights. Dial in your technique first to build confidence and prevent flare-ups.

5️⃣ Progress Slowly & Mindfully
👉 Use progressive overload smartly:
• Add reps or sets first
• Increase weight by only 2–5% at a time
👉 Keep every rep controlled—no rushing or swinging with momentum.

🌟 Your Next Steps:
✅ Reflect on what movements trigger your pain
✅ Choose 1–2 of the above tips to focus on this week
✅ Track how your body feels after each session

👉 Ready to start your journey to Strength Over Pain?
Comment “STRENGTH” below

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