I have had a great experience using steel maces and clubs to improve shoulder mobility and strength. I don’t follow any specific programs; instead, I pick a workout from the Onnit 6 steel mace program or do one of their free mace workouts (available here: https://onnit.s3.amazonaws.com/digital-downloads/ebooks/Beginners Guide to the Steel Mace.pdf). The choice is based on what I did the day before.

It’s been about six weeks since starting this and the results have been noticeable. The strength imbalance between my left and right sides is improving, as is my grip strength. I’ve broken through a long plateau. I work virtually with a trainer and he’s noticed the results and is encouraging me to keep at it. Even my boyfriend has noticed; about four weeks in, he commented that my shoulders are broader and my upper body has more definition.

Like you, I’m in my late 30s and have accumulated injuries over the years. In my case, I had tennis elbow on both sides at different points last year; the weaker side was the first and the worse. I couldn’t do any meaningful lifting for about 4-6 months and it took a year to get back to where I was. I have lingering problems in my left hand and shoulder from being hit by an inattentive motorist (redundant, I know) several years ago while cycling.

If you go this route, start light! I had to swallow my pride and start with a 5 lb and a 7 lb mace, which are generally recommended for women. I’m now able to do 360s and 10-2s comfortably with a 10 lb mace. If I’m fully engaged mentally and physically, I can do a couple of 360s with the 15 lb, using my stronger side to drive it.

Trying to start with a 10 lb club was not the best idea, but I made do by choking way up on the club and doing very slow and smooth mills along with a variation of an exercise I learned in physical therapy last year.