By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
Hello everyone, my name is Will Duru, and I’m an award-winning personal trainer with over a decade of experience in strength training and helping people, just like you, get the most out of their recovery. Today, I want to talk about something that I’m incredibly passionate about: building a strong, healthy, and confident body. And we’re going to focus on an area that I find is often neglected, especially by my female clients: the back.
For many women, the idea of training their back can be a bit intimidating. There’s a common misconception that it will lead to a bulky or masculine physique. But I’m here to tell you that’s simply not true. In fact, a strong back is one of the most empowering assets a woman can have, both in and out of the gym. It’s the foundation of a healthy posture, a catalyst for confidence, and the secret to looking and feeling amazing in that little black dress.
Why Every Woman Should Train Her Back
Let’s be honest, we live in a world where we spend a lot of time hunched over our desks, phones, and computers. This can lead to poor posture, which not only affects how we look but also how we feel. Slouching can make us appear less confident and can even lead to back pain and discomfort down the line. By strengthening the muscles in your back, you’re actively fighting against this. You’re building a natural corset that supports your spine, pulls your shoulders back, and helps you stand tall and proud.
And let’s talk about confidence. There’s a powerful connection between our posture and our mindset. When you stand tall, you don’t just look more confident – you actually feel more confident. It’s a simple change that can have a huge impact on how you carry yourself and how you’re perceived by others. Imagine walking into a room with your head held high, your shoulders back, and a presence that says, “I’m here, and I’m ready for anything.” That’s the power of a strong back.
And yes, let’s talk about the dress. A well-defined back can be incredibly elegant and beautiful. It’s not about being bulky; it’s about creating a toned, sculpted physique that you can be proud of. When you feel strong and confident in your own skin, it shows. And that confidence is what will truly make you shine, whether you’re in a cocktail dress or your favourite pair of jeans.
I want to address something that I hear all the time from women who are new to the gym: “I don’t want to get too big.” Ladies, I promise you, building muscle is hard work, and it doesn’t happen overnight. What will happen is that you’ll develop a strong, toned physique that will make you feel incredible. You’ll notice that everyday tasks become easier, your posture improves, and you carry yourself with more confidence. These are the real benefits of strength training, and they’re available to everyone who’s willing to put in the work.
The Beginner-Friendly Back Workout
So, are you ready to build a stronger, more confident you? I’ve put together a simple yet effective upper-body workout that you can do at the gym, at home with some basic equipment, or even in a hotel gym while you’re on holiday. This workout is designed for beginners and focuses on using dumbbells and TRX, which are fantastic tools for building strength in a safe and controlled way.
Dumbbells are great because they force each side of your body to work independently, which helps to identify and correct any muscle imbalances. They also allow for a more natural range of motion than machines, which can be better for your joints. TRX, or suspension training, is another favorite of mine because it uses your own bodyweight as resistance. It’s incredibly versatile and challenges your stability and core strength in a way that’s difficult to replicate with other equipment.
This workout is designed to be done twice a week, with at least a day of rest in between. And to make it even easier for you to stay on track, you can use the 12Reps app to plan and log your workouts for free. It’s a great way to track your progress and stay motivated on your fitness journey.
Here is the workout:
Exercise | Sets | Reps | Rest |
Lat Pulldown | 4 | 12 | 60-90 sec |
Dumbbell Incline Press | 4 | 10-12 | 60-90 sec |
Dumbbell Reverse Flys | 4 | 12 | 60-90 sec |
Dumbbell Single Arm Row | 4 | 12 | 60-90 sec |
Barbell Bent Over Row | 4 | 12 | 60-90 sec |
How to Perform the Exercises
Here’s a quick guide on how to do each exercise. Remember, form is more important than weight, so start light and focus on getting the movement right. We have videos for each exercise in the 12Reps app to guide you.
- Lat Pulldown: Sit at the lat pulldown machine and grab the bar with a wide, overhand grip. Keeping your back straight, pull the bar down to your chest, squeezing your shoulder blades together. Slowly return the bar to the starting position. This exercise targets your lats, which are the large muscles on the sides of your back, and helps create that beautiful V-shape.
- Dumbbell Incline Press: Lie on an incline bench with a dumbbell in each hand at shoulder level. Press the dumbbells up until your arms are fully extended, then slowly lower them back down. This exercise works your upper chest and shoulders, creating balance with your back muscles.
- Dumbbell Reverse Flys: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips so your torso is almost parallel to the floor. With a slight bend in your elbows, raise your arms out to the sides until they’re in line with your body. Slowly lower the dumbbells back to the starting position. This is one of my favourite exercises for improving posture because it targets the muscles between your shoulder blades.
- Dumbbell Single Arm Row: Place your left knee and left hand on a bench. Hold a dumbbell in your right hand with your arm extended. Pull the dumbbell up to your chest, keeping your back straight. Slowly lower the dumbbell back down. Repeat on the other side. This exercise helps to correct any imbalances between your left and right sides.
- Barbell Bent Over Row: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Hinge at your hips so your torso is almost parallel to the floor. Pull the barbell up to your lower chest, squeezing your shoulder blades together. Slowly lower the barbell back to the starting position. This is a compound exercise that works multiple muscle groups at once, making it incredibly efficient.
Track Your Progress with the 12Reps App
One of the most important things you can do when starting a new workout routine is to track your progress. This is where the 12Reps app comes in. It’s a free strength training app that makes it easy to log your sets, reps, and weights. You can see exactly how you’re progressing over time, which is incredibly motivating. Plus, it has video demonstrations of every exercise, so you can make sure you’re doing them correctly. Whether you’re at the gym, at home, or travelling, the app is there to support you every step of the way.
Your Journey to a Stronger, More Confident You
I truly believe that strength training is one of the most empowering things a woman can do for herself. It’s not just about changing your body; it’s about changing your mindset. It’s about proving to yourself that you are strong, capable, and resilient. This workout is a great starting point, but it’s just the beginning. The most important thing is to be consistent, listen to your body, and enjoy the process.
Remember, you can download the 12Reps app for free to track your workouts, watch exercise videos, and join a community of people who are on the same journey as you. It’s a fantastic tool to keep you motivated and on track to reaching your goals.
So, what are you waiting for? Let’s start building that strong, confident, and beautiful back. I promise you, you won’t regret it.
