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Free AI Workout Plan for Lower Back Pain

Build strength around a sensitive lower back.

Lower back is already selected as a problem area. Answer a few questions about your goals, schedule and equipment, and the AI builds a full weekly program that leaves out the riskiest exercises for your back.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

Lower back is pre-selected as a problem area. Add any other areas on the injuries step.

General fitness guidance, not medical advice.

What a back-friendly plan leaves out

The exercises that most often aggravate a sore lower back load the spine heavily while you're bent over, or repeatedly round it. With lower back selected, the AI never picks these:

  • Barbell, sumo and stiff-leg deadlifts
  • Good mornings and Jefferson curls
  • Bent-over barbell, Pendlay, T-bar, Meadows and seal rows
  • Barbell back squats, overhead squats and Zercher squats
  • Sit-ups, V-ups and dragon flags

What it uses instead

The AI favors supported and machine exercises that let you train hard while the spine stays still, such as chest-supported and cable rows, leg presses, goblet squats, hip thrusts, lat pulldowns and dumbbell presses. Core work focuses on bracing, such as planks, side planks and dead bugs, rather than repeated crunching.

Keep every rep controlled, and add weight gradually. Track the program in Progress and it only raises the weight after you complete every set cleanly.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekFull gym

Beginner Machine Workout (3 Days)

A confidence-building gym program using machines and cables.

Full body~45 min15 exercises
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Beginner3 days/weekFull gym

Strength Training Over 40 (3 Days)

Build strength, muscle and bone density with joint-friendly lifts.

Full body~45 min17 exercises
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Intermediate4 days/weekDumbbells

4-Day Dumbbell Upper/Lower

An intermediate home program for dumbbells and a bench.

Upper/lower~50 min22 exercises
View program

Questions

Should I lift weights with lower back pain?

Staying active and strengthening your back, hips and core is usually recommended for ordinary lower back pain. If pain is severe, came from an injury, or travels down your leg, see a doctor or physiotherapist before you start.

Are deadlifts bad for your back?

Not for everyone, but heavy barbell deadlifts are one of the easiest lifts to aggravate a sore back with, so this plan leaves them out. Hip thrusts and dumbbell Romanian deadlifts at a comfortable depth train the same muscles with less spinal load.

What core exercises are best for lower back pain?

Exercises where you hold your spine still and resist movement, like planks, side planks, dead bugs and bird dogs, are generally better tolerated than sit-ups and crunches.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

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