Weight trainers all know that a muscle grows and becomes stronger when it is forced to adapt to a heavier or more intense workload. For millions of years the work we did just to survive from sunup to sundown with shelter and food was exercise enough and shaped the bodies we wear today. Legs of both men and women were strong to travel distances and haul water and supplies, and even today the sexes are most closely matched in lower body strength.
The importance of your Back
We cut and split wood for fire, pulled crops from trees, planted and harvested gardens, hunted and killed game, and some people still today wash clothes by scrubbing them on rocks. For women there was the milking of cows, kneading of bread and churning of butter, while men used their larger upper body strength to build roads, streets and towns.
For the most part, everything I mentioned involves the muscles of the back, the upper body’s largest muscle group. For the most part, many Americans do not perform any of the aforementioned daily chores. If you don’t have a job that involves a lot of physical labor, run a farm or own horses, you most likely do not to enough work for your back. We have so ignored these important muscles in recent history that back problems and even spinal deformities are on the rise. The Dowager’s hump at the base of an old lady’s back can now be seen on teenagers.
Put Your Back on Top!
In a few more million years we may evolve into a slug-like creature that requires only minimum movement to survive. Until then, we need to work our bodies the way they’ve been working for the last million years. That means walking—every chance you can. It means doing squats, properly with knees over your feet and back straight. It means lunges and some stair or hill climbing.
We still use our biceps for carrying, and guys like to give those guns some extra work. The triceps, unless you’re into fighting sports, probably needs some work. Dips are great and if you want to really get the job done, push-ups can’t be beat for chest and triceps. Do them off your toes, your knees or put your toes on a bench or chair for a real burn.
Back Exercises
The problem lies in the largest upper body muscle group, the back, which is difficult to work without specific exercise. The best exercise is the pull-up. A pull-up bar, even if you only hang to start is a great beginning. Eventually work up to pulling your body up in a chin.
The other thing you need is a rowing movement. Tennis and swimming are great, so is golfing and basketball. If you don’t participate in those sports, you’re going to need some rowing either in a kayak or with some exercise bands. Lifting properly, keeping the weight close to your legs, back and arms straight and using your leg power to stand up right will save your back from injuries.
Put your back training on the top of your list of body parts. Train it at least three times a week, and don’t forget hyperextensions, Cobra moves and pelvic raises to keep that lower back muscle in tune.
By Laura Dayton
For more weight training exercises, especially for women, refer to Laura Dayton’s total guide to women’s weight training, available at www.lauradayton.com.
