Dexter Jackson’s 56-Year-Old Back Workout Secrets

Dexter Jackson’s Back Training Secrets at 56

At 56, Dexter Jackson, a renowned bodybuilding champion, continues to show the world that smart training never goes out of style. In a recent Instagram post, “The Blade” shared his personal approach to back training, reminding fans of the importance of consistency and patience.

The Instagram video, posted on June 21, 2026, showcased Jackson performing a series of intense back exercises at the gym. The exercises included close-grip lat pulldowns, plate-loaded seated row machine, and seated cable rows. These exercises target the lats and middle back while minimizing strain and the chances of injury.

“Back day can be challenging at times, but the struggle is part of the process. Stay focused, stay consistent, and keep putting in the work, and the results will come,” Jackson wrote in the caption.

Jackson proves that staying consistent and focusing on the goal helps him achieve his goals. He also provides a gentle reminder to fans that struggle is just a part of the journey, and it’s important to go through it to reach the end goal.

A Methodical Approach to Training

Jackson has trained methodically throughout his career, building his Olympia-winning physique with the help of a strict diet and year-round training. His training strategy has always been focused on quality lifting rather than ego lifting. Instead of prioritizing lifting extremely heavy weights, he focused on improving the quality of each lift.

During an interview with Muscle and Fitness, the Olympia legend revealed how he focused on workouts consisting of controlled, straight sets. Moreover, he often opted for 8-10 reps of each exercise, repeating them in 4 sets. However, he trained his shoulders harder, going for 10-15 reps in order to maximize muscle contraction.

Jackson believed that every rep he performed should keep a consistent tension on the target muscle, right from the stretch to the contraction.

Workout Splits and Equipment Choices

His workout splits generally consisted of typical exercises. This included EZ-bar preacher curls, one-arm machine curls, and seated alternate dumbbell curls for his biceps. Leg workouts consisted of one-leg presses, Smith machine front squats, slow hack squats, and leg extensions.

Under the training and guidance of renowned coach Charles Glass, Jackson slowly shifted toward machine and modified movements. The workouts were designed to reduce joint stress and maximize muscle activation.

Nutrition and Lifestyle

His unique approach to food often turned heads in the community. Jackson admits to not being a big eater, often having to force himself to eat a large number of calories.

“I’m not naturally a big eater,” he said. “When I retire, I’ll eat like a normal person and weigh less than 200 pounds.”

His off-season meals often included mashed potatoes, buttered lobster, turkey bacon, and sauce-covered steak. However, when prepping, he opts for tilapia and chicken or sauce-free steaks.

Overcoming Back Workouts

Do you also have a hard time with back workouts? If so, you’re not alone. Many fitness enthusiasts find back training to be one of the most challenging aspects of their routine. But with the right mindset and approach, it can become a rewarding part of your fitness journey.