How to Gain Back Strength Quickly

A strong back is necessary for every day activities and lifting heavier loads at the gym. Performing the most efficient exercises paired with progressive training will help you gain back strength quickly. Compound movements -- weight training exercises that hit several muscle groups at once -- yield extra muscle-building potential. Increase strength gains with proper recovery by boosting protein intake and sleeping seven to eight hours each night.

Things You'll Need

  • Barbells
  • Dumbbells
  • Pull-up bar
Show More

Instructions

  1. Deadlift

    • 1

      Stand in front of a barbell with your feet shoulder-width apart.

    • 2

      Bend your knees as you lean forward to grip the bar with a medium grip, head forward and your back straight.

    • 3

      Pull the bar up as you rise, pushing your hips forward into the bar and squeezing your glutes. Pause for a second. Slowly bring the barbell back down to the starting position with your back straight and your head forward.

    Bent Over Dumbbell Rows

    • 4

      Grip dumbbells in each hand with your palms facing toward your body. Bend your knees and push back your hips, keeping your back straight and parallel to the floor. Extend your arms in front of you as the starting position.

    • 5

      Exhale as you lift both dumbbells to your side as your elbows bend in close to your core. Contract your back muscles when you reach the top of the movement and pause for a second.

    • 6

      Inhale as you slowly release the weights back to the starting position.

    Pull-ups

    • 7

      Grip the pull-up bar with palms facing away from the body and slightly wider than shoulder-width apart.

    • 8

      Exhale as you pull your body up towards the bar; contract your back muscles on the way up and pause at the top. Your upper chest should lightly touch the bar.

    • 9

      Inhale as you slowly release your body back down.