Back to Lifting

From a cranky lower back to squatting and deadlifting with a barbell again, in 12 weeks.

What you'll get:

• 35 coached video lessons, filmed in the gym, one exercise at a time
• Three phases: Settle, Stabilise, Rebuild (weeks 1–6). Reload (weeks 7–9). Back Under the Bar (weeks 10–12).
• Two 6-week programs to follow, session by session
• A 2-minute self-check that tells you which phase to start in
• A pain rule, so you know what's normal and when to back off
• A checkpoint before each step up, so you only move on when you're ready
• A flare-up plan for the off days

For you if: you train, or want to get back to it, and your lower back keeps interrupting.

Created by Chris Cherry, Accredited Exercise Physiologist and Level 2 S&C Coach.

Back to Lifting is general exercise education. It is not a diagnosis or a treatment plan, and it doesn't replace being assessed by a health professional. If you have red-flag symptoms, see a health professional first.