Strength Training with Back Pain: The 3-Step Protocol (Women 50+)

Описание: Strength training with low back pain over 50 is absolutely possible. If you’re a woman over 50 who wants to lift weights, build muscle, and stop being afraid of squats and hinges because of a “bad back,” this video is for you.

In this video, I break down my 3 Rules to lift weights safely without flare‑ups. We move beyond generic “be careful” advice and get specific about core bracing, finding your transverse abdominis (deep core), and using corrective exercises as a bridge back to heavy lifting.

You’ll learn how to protect your spine, build strength, and keep training with confidence after 50.

What you’ll learn in this video:
Can you lift weights with back pain after 50?
Rule #1: The Truth About Bracing (Stop "Sucking In")
How to find your Transverse Abdominis (Deep Core)
Rule #2: The “Bridge” strategy (using corrective exercises)
Rule #3: Progressing to primary lifts (squats & hinges)
Common mistakes that leave your spine vulnerable

The “Safety First” Approach (Without Getting Weaker):
Many women over 50 are told that once back pain starts, heavy lifting has to stop. That is simply not true. Most of the time, the problem is your setup, your bracing, or the order of your exercises — not the fact that you’re lifting.

In this video, I show you how to:
• Set up your squats and hinges to protect your spine
• Use core bracing so your lower back isn’t doing all the work
• Build resilience and independence instead of becoming more fragile over time

Train with me (App & Online Coaching):

1:1 Coaching: https://tandmfitnesscoaching.com/

My App: https://www.tandmfitness.com/

Medical Disclaimer:
This content is for educational purposes only and is not a substitute for medical advice. Always consult with your physician before starting any new exercise program, especially if you have a history of injury or medical conditions. Stop immediately if you experience sharp or worsening pain.