Safe Workout Order For Older Adults To Protect Lower Back
By Doug Jones
Q: Why should older adults save core exercises for the end of a workout?
A: Saving core exercises for the end prevents premature fatigue in stabilizing muscles, ensuring proper spinal support during multi-joint strength movements.
What's In This Article
- Doug's original column: Test Your Training
- Understanding the Right Senior Exercise Sequence
- Designing a Practical Back Protection Workout
- Choosing the Best Core Training Order Seniors Need
- FAQ: the questions I get asked most
Establishing a safe workout order for older adults is one of the single best ways to protect your joints and keep your body feeling good every day.
Over my years working as an exercise physiologist here on Kaua'i, I often see dedicated folks doing wonderful exercises, but in a sequence that puts unnecessary strain on their lower back or knees. How you structure your session matters just as much as the movements you choose.
Below is a quick self-test column I wrote to help you check your fitness knowledge. Read through these five questions to see if your current routine is working for you, or if a few simple tweaks could keep you moving safer and stronger.
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Original Column: Test Your Training
Five Fitness Facts:
TESTING YOUR TRAINING!!!
Aloha, friends in fitness!
Every six months or so, I like to flip the script, asking some questions to you about exercise and eating. Are you a regular reader of “In Health & With Hope?” Have you been paying attention? It’s time to get your brain in the game. Have fun!!
QUESTION 1: At what point during your workout should you train your abdominal muscles… at the beginning, middle, or end of your routine?
ANSWER 1: Many individuals emphasize abdominal training to the point of prioritizing it in the workout. Here’s my contrarian viewpoint. The abdominal musculature (aka “core”) provides support and stability to the spine. In order to protect your back, it is important to not prematurely weaken the strength of your front. Does that make sense?
If you train the abdominals to the point of fatigue or failure and, then, do another functional exercise, such as dumbbell squats, your lower back would be taking the brunt of the workload. Straining back muscles, or spraining back ligaments, is not an acceptable risk in your quest for abs. Instead, train your entire body. Then, train your abdominals. Then, train your lower back… last.
to my next question…
QUESTION 2: In general, the following categories of exercise should be performed in this specific order. Choose the single best answer:
Strength... and then Stretching... and then Stamina... and then Stop!
Stamina... and then Strength... and then Stretching... and then Stop!
Stretching... and then Strength... and then Stamina... and then Stop!
Stretching... and then Stamina... and then Strength... and then Stop!
Exercise order depends upon how you feel on that particular day.
ANSWER 2: ALWAYS warm-up your entire body first with Stamina (circulo-respiratory) exercises. Then, train your musculature with Strength (resistance-training) exercises. Then, re-lengthen your muscles and tendons with Stretching (elongation-type) exercises. NEVER perform Strength or Stretching without first warming up the muscles with Stamina.
So, the final answer? Stamina… Strength… Stretching… Stop! :-)
QUESTION 3: Which is probably the most overlooked and underutilized training trick for burning body fat during each workout, after each workout, and in between workouts?
ANSWER 3: Though exercising discipline with regard to Stamina and Sustenance plays a major role, training for Strength is the missing link for most individuals. I’ve written extensively on the subject of “Eccentrics in Strength” (lengthening muscle by slowly lowering weight) as one of the best methods of exercise for permanent fat loss? I have tons of free content on my website, but here’s a teaser:
DURING a training session, lowering weight slowly is more thermogenic (heat-producing & calorie-burning) than lifting weights. AFTER a training session, lowering weight slowly is more thermogenic (heat-producing & calorie-burning) than lifting weights, for several hours. BETWEEN training sessions, lowering weight slowly is more thermogenic (heat-producing & calorie-burning) than lifting weights, for days and weeks.
Eccentrics in Strength burns more calories and raises the metabolism more than conventional strength training... during exercise, right after exercise, and long after exercise because of increases in muscle quantity and quality.
QUESTION 4: True or False: Performing high repetitions of upper body pushing movements (such as triceps extensions) will eventually allow for spot reduction of fat off of the back of the arms.
ANSWER 4: Although I have a slightly more animated version of this answer (as my cartoon character ‘Father Fitness’ alter ego) on my website, here’s the straight skinny:
Spot PROduction of muscle IS possible, allowing you to build muscle tone, size, and strength wherever you see fit.
Spot REduction of fat is NOT possible and, although you can decide how and when to burn fat, it kind of has a mind of its own with regard to where it decides to come and go.
QUESTION 5: Which pair of statements are both true?
Vegan = Vegetarian!
Vegetarian ≠ Vegan!
OR...
Vegan ≠ Vegetarian!
Vegetarian = Vegan!
ANSWER 5: A vegetarian doesn’t eat animals. A vegan doesn’t eat animals OR anything that comes out of an animal. So, although all vegans are vegetarians, not all vegetarians are necessarily vegan. A vegan is an “all in” vegetarian, so to speak… only consuming foods from plant sources, with no meat or fish or eggs or dairy products.
For many individuals, this is a wonderful way to bolster health, temporarily and permanently. Following a plant-based diet, one built from fruits, vegetables (and their juices), sprouts, nuts, seeds, grains, and legumes, is often borderline miraculous.
Ready to put your workout order to work? Try SUPER 7 FREE for a Smart-Simple-Speedy-Safe daily starting point: no gym, no equipment, no downloads - just open and go.
In Health & With Hope,
Doug :-)
Understanding the Right Senior Exercise Sequence
When structuring a smart senior exercise sequence, always remember this simple four-step formula: Stamina, Strength, Stretching, then Stop. Jumping straight into resistance work or deep stretching with cold muscles is a common shortcut that often leads to pulled muscles or irritated joints.
Start every session with 5 to 10 minutes of light stamina work to circulate warm, oxygen-rich blood throughout your body. You can walk smoothly around your living room, march gently in place near a wall, or cycle on a stationary exercise bike.
Once your body feels warm and your joints feel lubricated, transition into your strength training exercises. Focus on slow, steady movements, breathing out during the exertion phase, and keeping a firm counter or sturdy chair nearby for balance support. After your strength work is complete, finish up with gentle stretches while your muscles are pliable. This complete sequence helps clear out metabolic waste, relaxes tight tendons, and sets you up for a comfortable recovery without overtaxing your nervous system.
Designing a Practical Back Protection Workout
Building an effective back protection workout requires keeping your spine fully supported during every standing and sitting movement. Your back relies on strong surrounding muscles to act as a natural brace, especially when you are bending, lifting items, or shifting your weight.
To keep your lumbar spine safe during your regular exercise sessions, consider these simple safety guidelines:
- Keep a solid chair or sturdy kitchen counter within arm's reach for balance during standing exercises.
- Never exhaust your abdominal or trunk muscles before performing standing strength exercises like squats or sit-to-stands.
- Control the lowering phase of every lift slowly; this eccentric motion builds muscle strength without joint impact.
- Listen closely to your body, stopping immediately if you feel sharp pinching or dull aching in your lower back.
Focusing on smooth, controlled resistance builds the supportive muscle mass necessary to guard your back during daily chores like carrying groceries or working out in the garden, allowing you to stay active and independent.
Choosing the Best Core Training Order Seniors Need
Understanding the proper core training order seniors should follow can save you from unnecessary back fatigue. A very common mistake is tiring out your abdominal muscles right at the start of a routine. Your core acts as a natural corset, holding your posture upright during all standing strength movements.
If you pre-fatigue your abdominal muscles with floor work or core bracing first, your lower back is forced to take on the heavy load during later exercises like squats or overhead presses. That creates an unacceptable risk of straining small spinal ligaments.
Instead, save your specific core work for the end of your strength session, right before you cool down. Perform your front abdominal exercises first, and save lower back strengthening exercises for very last. Always stick to gentle, supported movements—such as sitting upright in a firm chair and pulling your navel in toward your spine—rather than pulling on your neck on the floor. This approach protects your spine while giving your midsection the targeted work it needs.
For general background, see National Institute on Aging guidelines on safe exercise structure and routine planning for seniors..
FAQ: Questions I Get Asked Most
What is the recommended safe workout order for older adults?
A safe workout order for older adults follows four distinct steps: Stamina, Strength, Stretching, and Stop. Always warm up your body first with low-impact cardiovascular movement. Next, perform your strength exercises while your muscles are warm. Finish your routine with gentle static stretching to re-lengthen muscles, and then rest.
Should I do abdominal exercises before or after my main workout?
You should always train your abs toward the end of your workout. Your core muscles stabilize your spine during standing movements like squats or arm presses. Tiring out your abs early forces your lower back to absorb extra stress, which greatly increases your risk of back strain.
How does lowering weights slowly help with strength and energy?
Lowering weights slowly—known as eccentric strength training—creates controlled muscle tension with minimal joint impact. This slow lowering phase generates extra heat and burns more energy during the workout, raises your metabolism for hours after, and helps preserve valuable muscle mass as you age.
Can I lose fat around my arms by doing triceps exercises?
No, spot reduction of fat is not possible. Doing upper body exercises builds and tones the underlying muscle, but body fat decreases overall across your entire body through balanced plant-focused nutrition, regular strength training, and consistent warm-up stamina work.
About the Author: Douglas Jones, BS, MA, CSCS
Douglas Jones earned his Master's Degree in Exercise Physiology from the University of Maryland and is a Certified Strength and Conditioning Specialist. As an Exercise Physiologist and Concierge Fitness Professional based in Kaua'i, he has helped thousands of clients in person and millions online build simple, science-based habits for strength, stamina, stretching, and sustenance.
Doug is the founder of the Super 7 System — a complete training system you can do at home in as little as 7 minutes a day.
Watch his free intro and start free at Super7System.com.
Medical disclaimer: This article is educational only and is not medical advice, diagnosis, or treatment. Stop any movement that causes pain, and check with your healthcare provider before starting new exercise or changing your diet.
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