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You put a bigger engine in the truck and kept the original transmission.
That's what happens when a dad gets back into lifting. Muscles get stronger in a few weeks. Tendons, the cables that tie muscle to bone, take months. The engine outruns the drivetrain, and something starts to grind. Usually around week six. Usually a knee, an elbow or a shoulder.
Quick question: Got a joint that complains during or after workouts? Yes or no.
Why tendons play by different rules
Muscle gets a big blood supply. Tendons get a trickle, so repairs take longer.
Reps build muscle. Holding a load builds tendon.
Tendons tune out fast. Most of the "get stronger" signal lands in the first few minutes. Then they need about 6 hours to reset. That's why twice a day beats one long session.
The fix: hold the move that hurts
Find the motion that bugs you. Then stop moving and hold it.
Knees: wall sit, thighs about parallel
Elbows: hold a light dumbbell with your elbow bent at 90 degrees
Shoulders: elbow at your side, press the back of your wrist out into a doorframe
Achilles: rise onto your toes on a step and hold halfway up
The routine
5 minute warm up (brisk walk or jumping jacks). For elbows or shoulders, add 10 huggers and 10 arm circles each way.
5 rounds of 30-second holds, with 30 seconds rest between.
Twice a day, at least 6 hours apart. Morning and after dinner works.
Effort should feel like a 7 out of 10. Pain should stay at 3 or below and settle by the next morning. Hurts more the next day? Go lighter.
Give it 4 to 6 weeks. Tendons are slow. So is anything worth fixing.
Muscles get you strong. Tendons let you stay strong.
Forward this to the dad who says his knees "just do that now."
Best,
Jason
This is general info, not medical advice. If you have sharp pain, swelling, numbness, or pain after a fall, see a doctor or physical therapist before training through it.