Poor posture is often caused by factors like excessive tech use, inappropriate footwear, lack of physical activity, and more. Over time, poor posture can lead to discomfort and even long-term health issues.

Grayson Wickham, DPT, CSCS, a physical therapist in New York City, emphasizes that “Your body becomes the position you spend the most time in.” However, he points out that poor posture does not develop overnight; rather, it gradually catches up to you.

To improve posture, incorporating weight training into your routine can strengthen the muscles that support proper alignment, including the mid and lower back muscles (rhomboids and trapezius), shoulder external rotators, neck extensors, glutes, and core. Jonathan Jordan, CPT, from San Francisco, explains that strengthening these muscles will help counteract the effects of poor posture.

How Much Weight Should You Lift?

If you're new to weight training, it’s not necessary to start lifting heavy weights. According to Rick Richey, CSCS, a trainer in New York City, “You don’t have to lift heavy if you’re new to strength training. You just have to lift more than you usually do and then build from there.” The good news is that postural muscles can be trained relatively easily, especially for beginners, as long as you're consistent.

Here are five of the best weight-lifting exercises to help improve your posture:

1. Farmer's Carry

This exercise strengthens the entire body, including the core, glutes, arms, and back, making it ideal for people who spend long hours sitting at a desk.

How to do it:

• Hold weights down by your sides, gripping them with all your fingers, including your pinky.

• Walk smoothly and evenly, keeping your shoulders back and avoiding stomping.

• Imagine balancing a book on your head as you walk to maintain proper form.

• Perform three sets of 30 seconds.

2. Seated Cable Row

Seated cable rows target the muscles that help keep your shoulders back and your spine aligned.

How to do it:

• Sit with your shoulders back and hold the cable attachment or resistance band.

• Pull the handle or band back toward your midsection, squeezing your shoulder blades together.

• Keep your back straight and abdominal muscles tight as you return to the starting position.

• Perform three sets of 12 repetitions. If you don’t have access to cables, you can do a bent-over row with a barbell or dumbbells.

3. Lat Pulldown

The lat pulldown is great for correcting rounded back posture and preventing slouching.

How to do it:

• Sit at the lat pulldown machine, grasp the bar with hands slightly wider than shoulder-width apart.

• Sit up straight and pull the bar down to between your chin and chest while squeezing your shoulder blades together.

• Avoid shrugging your shoulders at the top of the movement.

• Perform three sets of 12 repetitions.

4. Weighted Glute Bridge

Weak glutes can contribute to poor posture and imbalances. The weighted glute bridge strengthens the gluteus maximus and stabilizes your knees.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.

• Place a weight in each hand or a barbell across your hips.

• Lift your hips off the ground, squeezing your glutes, and hold for a moment at the top.

• Slowly lower back down to the starting position.

• Perform three sets of 12 repetitions.

5. Reverse Snow Angels

This exercise is excellent for strengthening your postural muscles and can be done without weights initially to build strength.

How to do it:

• Lie face down on the floor with light weights in each hand.

• Start with your arms out to the sides, thumbs facing up.

• Lift your chest and arms, then bring your arms down to your sides.

• Return to the starting position with your arms extended out.

• Start with 12 repetitions, gradually adding more as you get stronger.

The Takeaway

Weight-lifting exercises help strengthen key muscles, such as the back, shoulders, neck, glutes, and core, which are essential for improving and maintaining good posture. Consistency is key, especially for beginners. You don’t need heavy weights to start, just a commitment to lifting more than usual and gradually increasing as your strength improves. Exercises like the farmer's carry, seated cable row, lat pulldown, glute bridge, and reverse snow angels are highly effective at improving posture.