A woman with one arm has transformed her life through dedicated strength training, overcoming chronic pain and muscle imbalances to achieve peak physical condition while balancing the demands of motherhood and a healthcare career. Her journey highlights the power of adaptation, consistency, and a refusal to accept limitations.
The Challenge: Uneven Strength & Chronic Pain
Growing up, the author was taught to adapt, excelling in sports despite having only one arm. However, decades of overcompensating with her dominant side led to severe scoliosis and chronic back/neck pain. This imbalance worsened after having children, making daily life unbearable. She realized traditional methods weren’t working, as her body constantly favored the stronger side, creating further discomfort.
The Solution: Customized Strength Training
Rejecting generic fitness programs, the author applied her lifelong adaptation skills to her workouts. She modified exercises using ankle straps for bicep curls, weighted backpacks for squats, and yoga blocks for support. This approach was refined further when she joined Evlo Fitness, an app with physical therapist-designed programs that allowed for individualized progression and modifications. Within weeks, pain subsided, strength improved, and muscle tone became noticeable.
The Routine: Prioritizing Strength & Consistency
Now 36, the author strength trains five days a week, completely pain-free. Her schedule prioritizes early morning workouts (5 AM) before family demands take over. The routine includes:
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Abs & Upper body
- Thursday: Barre
- Friday: Full body
- Weekends: Rest
Each 35-minute session involves 3-4 sets of 3-4 exercises, pushing to muscle failure within 45 seconds. The author still uses heavier weights on her right side, but aims for comparable failure points on both sides. She supplements with 10,000+ daily steps and occasional cardio bursts after strength sessions.
Key Takeaways: Adaptability, Prioritization, & Persistence
The author attributes her success to three core principles:
- Strict Scheduling: A consistent routine—even if imperfect—ensures progress despite the chaos of motherhood and work.
- Weightlifting Focus: Shifting from cardio to strength training was transformative, resolving chronic pain and building balanced muscle mass.
- Adaptation & Tenacity: Never accepting limitations, she creatively modifies exercises to suit her body, proving that anything is possible with determination.
“Strength training lit a fire in me… I’m more determined than ever to become the best, strongest, most capable version of myself.”
This case demonstrates that physical limitations are not immovable barriers. With the right approach, dedication, and willingness to adapt, anyone can overcome adversity and achieve remarkable physical resilience.
