Back exercises in 15 minutes a day (2024)

FAQs

How many times a day should I do back exercises? ›

When you lift weights and do back exercises to improve daily function, enhance muscle tone and create a leaner look, aim for two to three workouts that focus on your back weekly. Leave at least 48 hours between back training sessions; you get results when your muscle fibers have a chance to recover and repair.

Is it OK to train back everyday? You shouldn't train the back everyday. Instead, it's best to train the back 1-2 times per week because the muscle fibres need 1-2 days of rest between sessions to get maximum potential for muscle growth.

How Much Should You Train? Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you're lifting heavy weights—enough that you can only complete six to eight repetitions—you'll need two or more days of rest before you perform the exercise again.

To keep workouts from getting too long, or too overly fatiguing, you could do 1-2 exercises per major muscle group (quads, hamstrings, chest, back, shoulders) per workout (2-10 different exercises per muscle group per program).

It's better to do small amounts throughout the day. For example, practise your repetitions every hour. As this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days. As you become able to do more repetitions, it can be helpful to break things up into sets.

To get rid of fat deposits on your back, you'll need to start by creating a caloric deficit. That means that you'll need to burn more calories than you consume. In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.

Overexercising can have significant effects on mood and energy levels. According to NASM, the fatigue and low energy associated with overexercising can cause irritation, anger, problems with sleep, problems with school or work, and lack of enjoyment of your typical interests and hobbies.

Effective exercises for reducing back fat include compound movements such as Barbell Deadlifts, Bent-Over Rows, and Pull-Ups. Peripheral Heart Action Training (PHAT) focuses on a sequence of compound exercises rotating around the body and this can also be extremely beneficial.

Heavy compound movements like the Barbell Deadlift can be done with heavier weights to boost your overall back growth and development using progressive overload. The Barbell Deadlift is a full-body movement that hits the traps, the lats and the lower back all in one single compound exercise using heavy loads.

If you experience pain when you're doing weight-bearing activities, such as walking, cycling may offer a more tolerable way to exercise.

Is a 20 minute workout enough? ›

Is 20 Minutes a Day Better Than Nothing? The American College of Sports Medicine (ACSM) recommends that adults should accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week.

Separate Upper and Lower Back Exercises. What I mean by this concept is that when training the back you should start your workout focusing on the upper portion of your back (trapezius & latissimus dorsi), then moving on to the lower part of your back.

There's no right or wrong answer when deciding the best muscle group combinations to work out together. Some popular combinations include chest and back, arms and shoulders, and glutes and abdominals. But really, you can pair whatever suits you, as long as it makes sense.

Barring any specific goals or muscle imbalances, the average person should ideally train each muscle group twice per week for maximum results, with one to two exercises per muscle group during each workout session.

Are 3 sets of exercises enough for building muscle? Building muscle, or hypertrophy, requires a greater training volume than just three sets. If you have some training experience and you are looking to build muscle, you would do 3 to 6 sets of each exercise and you would aim for two exercises per body part.

It's best not to train lower back everyday because these muscles need time to recover and grow between effective workouts. Instead, focus on weight training the lower back 2-3 times per week, always starting with a dynamic warm-up. Start with lighter weight before you progress to heavy weight.

Since the back is quite a complex muscle group, you should be performing 12–24 sets per week with 3–12 sets per session. This means that you would be training it 2–4x/week. Then, include 4–6 different exercises per mesocycle of that complexity of the back. And, of course, full range of motion on all exercises.