Power and strength training are an important piece of any truly effective fitness regimen, report doctors at the Harvard Medical School. Strength training is just as important, if not more important, than aerobic workouts in providing long-term health benefits. Balance, flexibility and the ability to perform aerobic exercise and everyday activities depend greatly on muscle strength. While there are a number of resistance and mechanical exercises available to strengthen the back, free weights provide an excellent way to build back muscles.
Step 1
Hold a free weight, or dumbbell, in each hand while you're standing. Hold the weights straight at your sides. Lift your shoulders in a shrug as if you are trying to touch your shoulders to your ears. Hold for four or five seconds and slowly lower your hands. Repeat 10 times.
Step 2
Kneel on a bench with your right knee and leave the other leg on the floor. Lean over and put your right hand on the bench and hold a free weight in your left hand, hanging down at arm's length. Hold your body still with your right hand while you raise the left hand as high as you can toward your side. Your elbow should be sticking up n the air. Hold for a few seconds and lower the weight. Perform 10 repetitions and then switch to the other side.
Step 3
Stand with your feet shoulder length apart and hold a free weight in each hand with your palms facing each other. Bend over at the hips so you're parallel to the floor. Pull the weights up, staying close to your sides, so that your elbows are sticking up, hold for a few seconds and return to original bent-over position. Repeat the pull-ups 10 times, then stand up straight. Wait a minute or so before doing another set of 10.
Step 4
Bend your knees slightly as you stand with your legs hip-length apart. Hold a free weight in each hand and bend with your knees to lower the weights to the floor. Keep your palms facing your body and keep your back straight. Your neck should remain even with your back and your arms should stay relaxed and extended. After touching the floor, or as low as you can go, stand up straight. Repeat 10 times.
Tips and Warnings
- Challenge your muscles to build strength. Start your free-weight workout program with light weights. Use 1- or 3-pound dumbbells at first. Increase the weight to 5-, 8- and 10-pound weights as exercises become easier.
- Avoid injury and reduce muscle pain by warming up before you lift. Try 15 minutes of rowing or using an elliptical trainer to warm up the back. Stretch out the muscles after you perform your free-weight workouts.
Things You'll Need
- Various sizes of free weights
- Bench
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