I am a Physical therapist...9 mo history...managing this without prednisone...must take a daily dose of Diclofenac. I take a ton of supplements addressing inflammation, detox, and rebuilding the microbiome. Prior to PMR, I worked out every day in some way...walking 9 or 18 holes of golf, weight lifting, walking several miles, elliptical, bike, or swimming. For a period of time, I had to stop everything. Weaker I became. Slowly I am getting myself back. It is hard to get back the strength I had prior to all of this. I have found the greatest success with lots aerobic on the bike or elliptical for anywhere from 20- 4o minutes. My body likes HEAT....sauna, salt water baths, and steam room. Modified weight lifting is manageable after that on most days. Cannot do the weights I did beforehand. Shoulders are the worse. Squats I do, but it is often difficult to discern if I've made myself the normal muscle sore, or PMR sore. Every day is different. My advice...do not quit exercise. It is the most important part of the healing process, or you will simply get weaker. There is no question this disorder makes you weak....grip, gluts, shoulders, etc...You have to combat that with strength training as much as your body allows. I too have found if I do too much, I will be more painful. As I've gotten better, I can do more and more. Hang in there.