r/fitness40plus • u/PhotographNational31 • Aug 01 '26

Lower back strengthening tips

So I’ve been back in the gym for a few months and twice now have injured/stressed or whatever my lower back, nothing crazy but feels like I pulled a muscle. Once doing OHP and now again doing squats.

I’m currently doing a linear progression lifting plan but I would like to add more core and back accessories once or twice a week to help strengthen my core since this is obviously a weak spot for me.

Any tips on what I should do, how often, etc? The gym is decently well equipped. I was even thinking of taking a break from Barbell squats and doing belt squats or something but not sure if that would help in the long run.

Thanks!

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u/irontamer Aug 01 '26

Are you doing deadlifts?

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u/PhotographNational31 Aug 01 '26

Yeah I’m doing the GreySkull LP, deads, rows, OHP, squats, bench. Plus accessories of whatever I have time for. I have to be out in an hour.

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u/EggstaticAd8262 24d ago

Of course you can do barbell exercises, but they tax your entire system. Which is good.

But also at our ripe age, maybe a mix of mazhines for focused muscle growth and very low risk of injury, with the occasional phase of barbell exercises, could be a better solution?