You're burning a lot of calories for someone with pains!! I think after you work out the pains, you'll be slowly able to increase the weights. Hard to know what slow is, but your body will tell you... but slower than you think, probably...
How are you with step ups, lunges, squats? Are your quads and gluts strong? That's where I wind up feeling weak when I don't exercise for months: going up and down stairs... I get creaky and weak
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