As a roofer and a plumber, when I first experienced difficulty standing back up from kneeling at the age of 30, it was frightening to say the least. Almost every single tradesperson I’ve met over my 20 years in the construction industry has suffered some sort of workplace injury, despite size, gender or age. Repetitive motions, heavy lifting, and laborious jobs are almost guaranteed to create some sort of issue later in life — whether it be sooner or later. 

I have had two separate back injuries, chronic pain in my knees and many other minor issues here and there. I’ve been unable to sit and drive for more than 15 minutes and have had issues walking down stairs. It’s painful and can sometimes be crippling. When I struggled with sciatica, I found out just how real pain could hamper my lifestyle. The second time I hurt my back was worse than the first (likely due to overcompensating from the previous injury, creating an injury cycle). 

This created some serious mental health issues, not knowing when — or if — I was going to get better. Not being able to work and having little income for several months was hard. Feeling completely useless as an independent workaholic who has always been able to support myself was also extremely challenging.  

Enter Weight Training  

I was recommended to make an appointment with our local athletic therapist, Jonathan Ritchot of Sooke Exercise Therapy. I admit that I was extremely skeptical, as months of physiotherapy at a time had little to no change on my condition. During the first appointment when we reviewed the history of my work and injuries, he said that if I didn’t start some sort of weight training, my body would implode by the time I hit 40. I was 32 at the time. 

That information hit me like a ton of bricks. I have no education other than the trades. I have nothing else that I can embark on without years of schooling, which I just wouldn’t want to do. Plus, I was happy with what I was doing, so how could I change? That was the day I decided to buckle up. No more messing around — it was time to take the cliché that your body is your temple seriously.  

I joined my local CrossFit gym, and it was extremely hard. I was in a fairly large class and was the only person who could not do an unassisted sit-up (with no weights on my feet). Was it embarrassing? Sure. But, did I go back? Absolutely! If there’s one quality I do have, it’s perseverance. The first three months were hard. In fact, I was told I would possibly even feel worse before I felt better (which was true). But I grew stronger every day — stronger in areas of my body that I didn’t use at work.  

Some people will say that if you work a laborious job, you don't need to work out. But what they don't realize is that at work, you’re likely using the same muscle group day in and day out. Those pesky repetitive motions do not create strength in other areas of your body. You need to also focus on the muscles surrounding the ones you use daily and your core strength to help support the rest of you. 

Now don’t get me wrong, I am not pretending to be a doctor, fitness expert or personal trainer. I just know that every single person I’ve met who has incorporated weight training into their life has changed for the better. For me, the pain in my back and knees decreased little by little until one day I realized that I didn’t have any pain at all. None!  

Muscles that I didn’t even know existed were starting to show. I was previously all upper body — jacked arms and muscular back. When it came to abs, glutes and legs, I kind of resembled a chicken. There was not much there supporting the rest of my body. Now, the muscles surrounding those previously failing knees have support and definition. My core, though I don't have chiseled abs, is more toned and defined, allowing me to easily do those unassisted sit ups and keeps my back safe from injury. 

Invest in Your Health  

I joined the CrossFit gym five years ago, and I have since done a lot of research on weight training. Two years ago, I also incorporated weight lifting and meal tracking into my routine. I have found the balance between cross training, weight lifting and good nutrition has increased my health, wellness, body composition, and of course, injury prevention.  

At work, my stamina during the day has increased. I experience less fatigue, sleep better, and overall, just feel better. Outside of work, the differences in my outdoor activities have also changed for the better. When surfing, on a good day I would be gassed out after a couple hours. After my lifestyle change, I can stay out for much longer (one day even spending nine hours in the water)! 

Now, I am not saying that you need to go all in five to six days a week at the gym, especially if you have never stepped foot in one before. If you are interested in starting a similar routine, start slow and work your way up. Invest in your health and hire a personal trainer (even if just for a brief time) to show you how to do the movements and use the weights and machines correctly, as incorrect movements can be equally as damaging to your body.  

Just don’t wait for another Monday, or another new year, as there’s no better time than the present. 

Mary-Anne is the owner of Westcom Plumbing and Gas Ltd. and Westcom Roofing and Sheetmetal in Sooke, British Columbia, Canada. Follow her on social media @the_ladyplumber.