Slow progress

[Nicksellick]

Hi all,
I have been exercising in various forms for varying amounts of time for years.
I’m 60, Diagnosec with T2 diabetes nearly two years ago. Now under control, but I suspect I was diabetic for years before diagnosis.
The latest research suggests that exercise is one of the best ways to combat T2D.
I have tried to up my exercise levels, somewhat hampered by a left leg that doesn’t bend and a titanium left elbow joint,
My question is this.
I have been doing press ups daily for ages. I still find the just as difficult and exhausting as ever. Likewise bench presses.
Does anyone have any suggestions as to why this might be?
I’m clutching at straws, but I wonder if insulin resistance might be at least in part to blame.
Any advice, guidance or anything else, would be very welcome.
Thank you.
Cheers

Is it just bench press and push ups? If so has anyone checked your form? People can get stuck doing these two with mainly arms and shoulders so get stuck, back is where the strength really comes from. So unless anyone has shown you how it could be this?

Do you only do push exercises? Or pull exercises as well?

How is your diet and sleep? I know you said diabetes is under control but do you eat sufficient protein, fiber, hydration, calories? It may be that you need to eat more and apply more progressive overload to stimulate muscle growth

In terms of the press ups, I second what RayKray said. I worked on getting a full press up for about five years. I kid you not. I knew absolutely everything about the proper form and thought that if I just kept on trying by starting on my knees and then doing elevated press ups on the Smith machine, gradually going lower, I would eventually get there. Well, I didn't. I eventually hired a coach who set me up with a proper set of accessory exercises (my core was the weak link) and had me video and analyse my form. I went from no press up to weighted press ups in a year. They are still hard work, don't get me wrong. If you can already do them and just tire more quickly than seems right then it might not be your form so much as something else.

check your diet. Ensure you are getting protein, minerals and vitamins. You need certain vitamins to make others absorb better.

Pushups will always be hard. If they were easy everyone would be able to do one. How many of your female friends can do one?

They're not always hard if you train them. I used to struggle to do any but I did lots of them today in training and I could do lots before it became hard. I agree they're hard for most women if they've not trained them. But if a woman has been training them a while they shouldn't continue to be hard. That's why we have to start doing weighed ones when they become too easy.

Something is wrong if you are doing push-ups regularly and not improving. Push ups are hard, but the point of strength training is you gradually get better. I am a woman in my 50s and yes my progress is slower than men in their 20s (I train with several) - but I progress!

Why are you doing them daily? How many/what type are you doing? Are you following a structured programme?

I've done some exercises daily at specific points to work on form, but would only be a few so I wouldn't expect to build volume. Usually, you need to rest muscle groups to see progress - so I might do push twice a week say (push ups and dips etc), pull twice a week etc etc.

What’s your whole program like?
Bench is something that seems to take a long time to improve at. I’m training mine 3x a week and I’ll be lucky to have added 5-10 kg on it after the 3 month block. Actually it’s not luck it’s hard work and newbie gains but it’s a real slow burner especially if your upper body strength was poor to start.
Push ups seemed to take ages till I got my form spot on and then they improved quickly. If I don’t do them at least once a week though they drop off quickly.

ach, I tried weight training for 3months, 2 sessions/week under a trainer, when I was 18 and made zero progress. It was hilarious, really. Some of us just don't build muscle.

What else are you doing for exercise, OP? Just press-ups sounds dull.

I would try to mix it up a bit rather than focussing purely on push ups. I am fairly new to strength training but find the Caroline Girvan iron series (free on you tube) https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2 good for targeting all the muscle groups. I try to do 1 30 minute session 5 days a week. After a few weeks I can now do a few push ups although it does not directly work on these.