From Bedridden to 170kg: My Journey with DDD

 

Today was monumental. I pulled a 170kg (375lb) deadlift at a body weight of just 69kg. A few years ago, I wouldn't have even dreamt this was possible.

Before I decided to reclaim my health, I spent months bedridden with severe back pain. I was eventually diagnosed with Degenerative Disc Disease (DDD). After a regimen of physical therapy and acupuncture, I slowly regained the ability to walk upright. I realized then that for DDD, stagnation is the enemy. I had been giving in to the pain when I should have been fighting it.

Fast forward to today. While I train daily, I haven't been a regular powerlifter. In fact, I only reintroduced squats and deadlifts two months ago after a two-year hiatus. The progress has been fast: two weeks ago, I hit 130kg for five reps and 140kg for two. This morning, I decided to test my max. It felt incredible.

I credit this milestone to a "total package" approach: clean eating, consistent movement, and—most importantly—strengthening my mind and spirit.

The New Goal:
Today’s lift lit a fire in me. I’ve set a new target for my 62nd birthday this September: 181.5kg (400lbs). To get there, I’ll be shifting my focus toward a more dedicated powerlifting program.

A Note to My Peers:
Lifting at 61 isn’t just safe; it’s essential. It is highly effective for building muscle, reversing sarcopenia, and strengthening bone density. A routine of 2–3 days per week focusing on compound movements—like squats, rows, and deadlifts—can redefine your mobility and independence.

If you’re starting out, begin with body weight or light loads. Focus on your form, prioritize your rest, and remember: we don't stop moving because we get old; we get old because we stop moving. Thank you for reading.

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