What I’ll do here is give you the best back workouts for women based on decades of experience working with midlife women. In a nod to our pandemic moment, everything I’ll include here can be done at home with dumbbells or with substitute “weights.”
The best recommendation I can make for women in midlife and beyond is to do a full-body strength training workout twice each week. That allows plenty of rest between workouts to fully recover and not risk continually breaking down muscle faster than you can build it up.
There are so many ways to sequence exercises we could fill a book.The best way to begin is by mixing back exercises in with exercises for other body parts and moving through all of your exercises in a circuit.
Here’s an example of a sequence of only the best back exercises that you could use during a workout. Elsewhere in the workout, you’d also be using legs and chest, shoulders, and arms.
– Renegade Row– Bent Arm Pullover– Bent Over Row– Pull Up– Reverse Fly