Strong Back Workout
When people begin planning their workouts, rarely do they think about the muscles of the back. In fact, training the back muscles gets pushed pretty far down the “to-do” list in a fitness program. But strong back muscles not only look great but help improve posture and thus prevent injury. Thus- you shouldn’t overlook them!
I’ve touched upon the importance of improving posture quite frequently on the blog (why moms need muscle, how to prevent back pain, and why you need to train glutes) because the truth is that for any of us, our posture sucks.
Moms and non moms alike have declining postural habits. Some of this is due to our lifestyles. When we sit all day (at work, on the couch, driving etc) we tend to slouch and allow our upper back to become weak and round.
Believe it or not, this in turn places more stress on the lower back and pain emerges.
If you’re a mom, chances are your posture shifted while pregnant and unless you’ve dedicated a lot of time toward correcting it, the upper back probably feels tense and doesn’t support you. This is partially due to the growing baby, the sway back that comes with pregnancy. And then post-labor holding your newborn all day, breast feeding and essentially being in a hunched over position for most of your day.
While all of this is normal day to day stuff, it does take its toll on your back. Without strong back muscles the shoulders round, the chest becomes tight and pain, injury and imbalance result.
So let’s fix it 😉
Spending time strengthening the back muscles can go a long way towards improving your overall posture- and the look of your back!Spending time strengthening the back muscles can go a long way towards improving your overall posture- and the look of your back! Click To Tweet
On top of that perk alone, you have some big muscles back there (back there.. geddit???). targeting these large muscles can aid with any fitness, fat loss and performance goal as well. So really, there’s no reason not to train your back.
One thing to note as well is that training for strength differs greatly from random, interval based workouts. When you’re truly looking to build strength in an area of the body, my suggestion is to slow it down, learn to recruit the proper muscles, pause and then try to move heavier weight.
Learning to improve your mind muscle connection goes a long way towards building strength and ensuring your muscles don’t stay “dormant”. By using slowing and controlled repetitions you’re more likely to actually use the muscle sin question versus flying through the movements.
As for using heavier weights (or improving your abilities with your bodyweight), this helps stimulate the fast twitch fibers of the muscle which have been shown to develop more strength versus endurance.
So slow it down and really rock it!
You may take one look at this program and give me a “I can’t do that!”. But you can. For every exercise there is always a modification. Start wherever you’re at, believe in yourself and stay consistent.
Pull ups are a classic back exercises but greatly underused by females.
There’s a lot of ways to start training pull ups but you’ve definitely got to do them if you want to improve them! Use a resistance band to help you or focus on just hanging in each position (top, midway, bottom). Regardless, try.
Wide Grip Lat Pulldown
This exercises mimics a pull up position but allows you to add weight instead of using your bodyweight. Add in a brief pause at the bottom and don’t let your arms just shoot back up at the finish. Remember, slow and controlled.
An amazing exercise for the back and arms.
Add in a pause at the top of the movement to really recruit your back muscles versus “bouncing” the bar.
Done with TRX straps or a barbell in a rack.
The inverted row is challenging so begin with bent knees to start if you need to.
Rear Delt Fly
Let’s not forget that the shoulders have three heads so ensuring you hit the back of them is important.
The rear delt fly helps work a smaller muscle group but none the less important one- especially for shoulder stability!
This workout may seem overwhelming but it’s effective. Most women tend to be weaker in their upper bodies and thus they struggle with back workouts- but that’s okay! Remember that everyone has to start somewhere. The important thing is trying.
A1. Pull Ups 2 sets x 3 reps
B1. Bentover Row (with pause) 3 sets x 8 reps
C1. Wide Grip Pulldown (with pause) 3 sets x 10 reps
D1. Inverted Row 2 sets x max reps
E1. Rear Delt Fly 2 sets x 12 reps
Perform each exercise for the prescribed number of reps. Rest and repeat the exercise until all sets are complete before moving onto the next exercise.
Don’t forget to pin this Strong Back Workout For Posture!
This back workout is ideal for moms and non moms alike to become stronger in their upper body. By improving the strength of the back muscles you help improve posture, prevent injury and prevent imbalances.