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I can work out at home three days a week with dumbbells, and I want to build strength without aggravating my lower back. Can you make me a plan?

before i write this up for you though, what's going on with your back? like is it chronic pain, a past injury, or does it just flare up when you lift heavy?

No diagnosed injury—mostly stiffness after long desk days, and heavy deadlifts sometimes make it sore. I would like a conservative plan and substitutions if anything hurts.

ok so here's what we'll do: i'll build you a 3-day dumbbell plan that keeps your spine neutral and focuses on hinge variations that don't load your lower back directly

we'll swap out heavy deadlifts for stuff like single-leg RDLs and split squats, and if anything flares up we have backups

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Tomo

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Tomo

AI that lives in your texts

Tomo is an AI fitness coach that lives in your texts, helping you build and stick to workout plans. Text it your fitness goals and get personalized guidance and weekly workouts delivered right in Messages.