Strength Training with Back Problems (Lifting "Heavy" in Midlife) | Ep 320

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question

--

If you have back issues, you might think heavy lifting isn't for you.

Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting.

But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need?

Today we're answering a listener question from Kristen (a 51-year old woman with chronic back problems) about strength training with back issues and challenging conventional wisdom about what's actually good for your back.

Main Takeaways:

• Understanding the counterintuitive relationship between strength training and back health
• Why most people's approach to back problems may be making things worse
• The critical mental shift needed for successful strength development
• How to build confidence through proper technique and progression
• The surprising connection between rehabilitation and strength training

Timestamps:

0:01 - Strength training with back problems
3:22 - Common back issues with age
4:47 - 3 key principles for training for a stronger back
12:30 - How to start training effectively
16:09 - Fears of re-injury
22:18 - The surprising overlap between rehab and training

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

Chapters

1. Strength Training with Back Problems (Lifting "Heavy" in Midlife) | Ep 320 (00:00:00)

2. The Back Pain Paradox (00:00:01)

3. The Stronger Back Paradox Explained (00:05:04)

4. Progressive Overload is Non-Negotiable (00:07:25)

5. Movement Patterns Over Machines (00:10:08)

6. Breaking the Fear-Avoidance Cycle (00:13:04)

7. Training and Rehab Are One (00:21:29)