Non-Athlete Lower Back Strength Training Program

Non-Athlete Lower-Back Strength Training Program
Using the Reverse Hyperextension

Okay, you have used my conditioning program, your back is pain free, and you are wondering, "What now?" Well, you can simply maintain what you have achieved through conditioning, or you can take the next step, designed for those whose recreational sport or physically demanding job, etc., imposes greater demands on their lower-back strength than what can be achieved through conditioning alone. For this increased demand, strength training is required, and this is the program I will now address.

But first let me show you a short video clip which proves the effectiveness of my methods. Remember, what you will see is 32 years after I underwent a lumbar fusion, which is very serious surgery. Even surgeons, I believe, would not think that what you will see is possible.

Please remember that this video is only a demonstration, performed to show what is possible through lower-back strengthening. Please do not attempt a similar feat.

EXAMPLE PROGRAM: Monday Friday Week 1: warmup set legs only, 15 reps 3 sets of 15 reps using 5 lbs warmup set legs only, 25 reps 3 sets of 25 reps using 5 lbs Week 2: warmup set legs only, 15 reps 3 sets of 15 reps using 5 lbs warmup set legs only, 30 reps 3 sets of 30 reps using 5 lbs Week 3: warmup set legs only, 15 reps 3 sets of 15 reps using 5 lbs warmup set legs only, 35 reps 3 sets of 35 reps using 5 lbs Week 4: warm up set legs only, 20 reps 3 sets of 20 reps using 5 lbs warmup set legs only, 25 reps 3 sets of 25 reps using 10 lbs Week 5: warm up set legs only, 20 reps 3 sets of 20 reps using 5 lbs warmup set legs only, 30 reps 3 sets of 30 reps using 10 lbs Week 6: warm up set legs only, 20 reps 3 sets of 20 reps using 5 lbs warmup set legs only, 35 reps 3 sets of 35 reps using 10 lbs Week 7: warm up set legs only, 25 reps 3 sets of 25 reps using 5 lbs warmup set legs only, 25 reps 3 sets of 25 reps using 15 lbs Week 8: warm up set legs only, 25 reps 3 sets of 25 reps using 5 lbs warmup set legs only, 30 reps 3 sets of 30 reps using 15 lbs Week 9: warm up set legs only, 25 reps 3 sets of 25 reps using 5 lbs warmup set legs only, 35 reps 3 sets of 35 reps using 15 lbs Week 10: warm up set legs only, 30reps 3 sets of 30 reps using 5 lbs warmup set legs only, 25 reps 3 sets of 25 reps using 20 lbs Week 11: warm up set legs only, 30reps 3 sets of 30 reps using 5 lbs warmup set legs only, 30 reps 3 sets of 30 reps using 20 lbs Week 12: warm up set legs only, 30reps 3 sets of 30 reps using 5 lbs warmup set legs only, 35 reps 3 sets of 35 reps using 20 lbs

In this stage of strength training it is more important to increase reps than weight. Each person can adjust the reps and weight according to their level of conditioning (for example, increase in 10-lb jumps instead of 5). Over several months, with a gradual increase of weight and strength, there will be a corresponding gradual decrease in reps. It is up to each person how far they want to go. This is very similar to the lower-back strength-training program I used following my surgery in 1980. This is the FIRST stage of strength training following Rehabilitation and Conditioning. For the SECOND stage, see Lower Back Strength Training For Serious Athletes.