Lifters Who Work Standing Jobs

Training
1

Does it effect your lifting at all? From the moment I clock in to when I clock out, I’m pretty much always tired.

I stand for my working shifts, and I’m constantly moving back and forth or walking the perimeter of my warehouse for the first half of my shift. The perimeter walks do me in because they last an hour and our warehouses are usually 155-160,000 sq. feet.

If I’m just in the front cashiering it’s not as bad, but my lower body is always put under stress. I’ve developed a bit of runner’s knee as well, and squatting to parallel is painful, but I tend to push through it.

Tonight wasn’t great though. Had a squat 1RM test tonight, and I could barely move 315. I got it up, but it felt insanely uncomfortable. Muscles felt fine, but it felt like my knee caps were made of metal.

Between that and being tired, I first tried to up my calories since standing jobs burn quite a bit of calories. I think I might be undershooting my calories still? Clocked in everything at 3,050, for the last two weeks, and I’m still feeling drained. Last two hours of work I had a gnarly food headache so I grabbed something from the vending machine (not the best food choice, but was carb dense enough to get me through.) So I think adding one more meal for my last break would help a lot.

However there’s still the problem of me just standing. I’m more than certain being heavier absolutely impacts how your joints handle standing jobs, but it’s just not feasible for me to drop weight since I start competing again after the holidays.

I do have two knee braces from my last PT visits. One irritates my sciatic nerve, but really relieves my knee pain, the other is a compression sleeve. Keeps my knee warm, but I can still feel the tracking issues with my knee.

There’s also just squatting on my off days, which is usually what I do. I can still feel the pain, but knee wraps usually mitigate everything each time I get up into heavier poundages, and my energy is good since I tend to stay indoors and cycle in conditioning on those days as well.

I will be transferring to a WFH position in the next two weeks which will be SO much better, but overall I’d still like to hear from y’all if you guys managed to get over issues like this, and to what degree you noticed it affecting you, or lifting numbers/performance.

2

Im a combat instructor, not only do i stand, i also show movements, exercises, i spar and move when i hold pads. I have 10k steps done in 2 hours after i get out of bed.
I dont think it impacts training because you adapt to stuff you do every day and it becomes a baseline. Not only do waiters who walk for 12 hours, and cooks/chefs who stand for 12 hours work out at gyms, but even road workers and construction workers tend to go to the gym or do some sort of training.

3

Okay. Just wondering if it affects anyone’s training. I’m well aware people who do other standing jobs also work out/train. If it doesn’t impact you, that’s fine. Again…I’m asking IF IT IMPACTS OTHERS LIKE MYSELF.

4

Yeah they always seem to be in great shape, at least the guys/girls out in the field not the office.

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5

So you are not looking for a confirmation that you just need to become stronger, adapt and feel better because people can do that, but for a confirmation that being too tired is fine and you can just either work less or train less?

6

If I were in your situation I would drop any unnecessary weight after competing, it’s not worth carrying that weight if it hurts your joints. You could very well hit your current weights at a lower bodyweight as long as you train hard enough.

7

What the hell are you even trying to suggest? Obviously I’m aware that my own strength levels still have room to go up. The reason I find this a problem is because it’s becoming noticeably more painful. This isn’t an adaptation problem, if anything it’s a joint problem.

I don’t know what’s with you and your condescension, but I really don’t care for it.

I asked if other people experienced this and you essentially went, “people work the same jobs as you, and don’t have problems with lifting.” Okay? That’s great they don’t have problems, but if you’re gonna be dismissive at least say that instead of thinking you’re doing me a favor.

And no I’m not “looking for confirmation about being too tired”, I’m looking to see IF OTHER PEOPLE HAVE GONE THROUGH SIMILAR THINGS.

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8

I did drop back to low 180s some time last year, but wasn’t training for competition. During that time my knees were okay, but I had issues with sciatica so its kinda flip flopped now. I also wasn’t working nearly as long of shifts, but still had decent work demand.

I do go back and forth with my weight a lot (mentally). Sans the joint irritation, it also bothers my mental health a bit given my past issues, but I do see continual progress with performance.

Just trying to find a good medium between training and figuring out what else I can do with work for the time being.

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9

Hmmm,

Chiropractor?

Mobility exercises perhaps?

I’m just throwing random stuff out there

I love watching chiropractor videos on YouTube!

Lol

10

Yes for the mobility stuffs, granted I’ve been doing that for the better half of this year along with conditioning. I try to blend them together though just to get the best out of both.

If I have 30 hours or less a week, I can do 4 sessions a week as well. The 40+ hours a week or overtime weeks I get 2 sessions in.

Not entirely sure about chiropractor. I did ask my PT about it, and essentially they said probably not the best idea. Still up for consideration once I settle into working from home and can rest up a bit.

11

For the sake of accuracy, it should be noted that she (Planet Cybertron) has some serious lifts, significantly more than your basic gym bro/bunny.

That being said- When I was constantly on my feet and doing tons of physical stuff throughout the day keeping the ITB & quads in good shape was Very important to alleviate knee and back pain, and calves because it just felt awesome.

Recovery was definitely a factor. Everything physical takes from it, so it was a matter of accepting that I was never going to be fresh and at 100%, but food & sleep also prevented ever being completely tapped out.

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12

I’m on my feet all day. I’m used to it however so don’t really think it’s had an impact on energy levels

However the stress of running after my two toddlers and getting them to bed in particular can wipe me out and has a serious impact on my ability to work out at times.

In that respect it would probably be easier to work out at 4.30am pwn style however my kids wake up 2/3 times a night.

Maybe this doesn’t answer your question however the psychological effects of a working day can definitely play a part for some folk :+1:

13

There’s probably something to this. I hate working out after work, whether I was on my feet or behind a desk. I much prefer to just knock it put in the morning.

14

My answer is yes. I average 19,000 steps a day. My joints handle it okay but my lower legs cramp. I think they are just getting worn out… lol

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15

I am pretty banged up in the knee departement.
I work on my feet all day, walk up to over 20k steps.

I buy expensive work boots that fit me well. When all the young one complain I just keep going. But I pay a lot more for a good pair of shoes. And chiro, from years of riding horses.

16

It hasn’t dawned on me to give attention to the ITB, but that’s something I’ll be giving a look into soon. Recently I learned about quad stretches and Omg that is painful, but feels great afterwards. I was also informed my quads are just all around tight as well which I think is what started the issue, and my job just kinda further exacerbated it.

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17

I should accept that as well. I guess between going off of my log book and still being okay to get through work I just overlooked how tired I was that day/eager to test maxes.

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18

This would be my greatest concern. If the knee pain is your patella tendon, it will hinder you quite a bit.

You need to determine what movement you do at work that is aggravating your patella tendon and find a method of doing that task without involving your knees being in that position.

I damaged my patella tendon when I was about 30 years old and it was always a concern. I know the “knees over toes” is controversial, but I altered my leg press and squat where my knees never went over my toes and it worked as a adequate work around. I found heavy leg extensions too painful and saved them as a burnout late in the leg workout.

I did limit my leg workouts to one day a week, but I should include that I was on AAS.

I do believe that your body can adapt to the hours on your feet, but I would be looking for a less taxing job, if that alternative is possible.

19

Any days I put on some miles at work, I’m more tired going to the gym, but it doesn’t really affect my lifting; I’m sure this would change were I testing 1RMs though.

Standing for long periods makes my knees feel like shit, but walking feels less bad.

20

Standing was far worse on my lower back than knees.

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