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    Home » Main Meals

    Are Deadlifts Worth It? 5 Mega Benefits

    Modified: Mar 9, 2025 · by Shelby Stover · This post may contain affiliate links · 28 Comments

    Learning how to deadlift can be a game changer in strength, weight loss, muscle mass, and injury prevention. In fact, deadlifts are totally worth it. Learn the main reasons why you should do deadlifts and how to find a variation that works for you.

    Featured image with text: woman in pink shirt and shorts in the gym with text about deadlifts

    For many people (specifically women) "deadlift' is a big scary word. Images of jacked guys pulling hundreds of pounds of weight off the floor are conjured and fear sets in.

    However, as a Certified Strength & Conditioning Specialist deadlifts are just another way of working the posterior chain- a crucial group of muscles that help improve posture and reduce niggling back pain.

    What Is A Deadlift?

    Though there are many different variations, the deadlift is essentially just picking something up off the floor with a specific form. The exercise is made to work the muscles of the upper back, lower back, glutes, and hamstrings but it really targets a little bit of everything making it an exercise worth doing.

    The deadlift relies on the hip hinge to promote safe lifting habits and target the appropriate habits. So, before you do anything, master that movement.

    How Did The Deadlift Get Its Name?

    Did you know that the exercise got its name "deadlift" in Rome, from a war sergeant?

    The story goes that while at war, much of his army was being injured (via muscles, not gunshots) when out on the field trying to carry back fallen soldiers.

    The sergeant took the time to teach them to pick up the bodies properly and his rate of injured soldiers went down.

    Neat and creepy at the same time eh?

    Are Deadlifts Worth It?

    Yes! Immensely so. It's a movement that should be in every training program in some sort of variation. Below are 5 main benefits of the deadlift exercise.

    Keep in mind, that you don't need to crush a lot of weight to see results from this exercise! There are so many variations of the deadlift that there's one right for everyone.

    Woman in blue shirt and black pants performing a band deadlift with text about the dos and donts

    Deadlifting Is A Full Body Exercise

    When you perform a deadlift, you are using all major muscle groups. Yep all muscle groups.

    Whether to pull directly or to stabilize everything in your system must be engaged.

    Likewise, because the deadlift works so many muscles it's pretty high on the "big bang for your buck list". Honestly, this exercise is a time saver.

    Deadlifts Emphasize The Posterior Chain

    While the deadlifts are a full-body exercise, the emphasis is placed on the posterior chain. A group of muscles down the back of the body. This group of muscles, when strong help:

    • prevent injury
    • improve posture
    • reduce back pain (learn more on how to reduce back pain)
    • carry babes easier
    • improve performance

    So, mastering the deadlift and progressing it over time can help improve all of the things above which definitely makes it "worth it".

    Woman in black shirt and brights pants in a bentover position with a purple strength band around her feet doing a psoterior chain exercise.

    Deadlifting Improves Glute Strength

    Developing your glutes is crucial for busy moms (here are the benefits of glute training). 

    Our glutes support our pelvic floor in pregnancy and postpartum. Similarly, they help us pick up and carry babes more easily and with less injury. And every version of the deadlift helps with some sort of muscle growth in the glutes. Learn more about training glutes to help you get strong.

    Deadlifts Mimic A Daily Movement

    You pick things up all day long. Literally. If your toddler is anything like mine she constantly wants "uppa mama uppa".

    Thus, the more you strengthen the movement with proper form, the easier it is to pick things up like babies, kitty litter, and groceries.

    Being strong improves day to day tasks. And one thing is for sure, deadlift training keep you strong.

    woman in red shirt and black pants performing a single leg romanian deadlift

    Deadlifts Strengthen Your Core

    It takes a lot of effort to pull up from the floor and your whole body must work together. Including your core!

    When people think of training abs, they think mostly of direct work (sit-ups crunches etc). But, your core is so much more than that (learn more about ab exercises better than sit-ups!).

    Your core is responsible for keeping you upright and essentially preventing movement. Plus, muscle growth in the core muscles supports your low back.

    Being a full-body, loaded, exercise, deadlifts are a great way to train your core for day-to-day movement.

    Pinterest image with text: woman in pink shirt and shorts in the gym performing a deadlift

    Is It Necessary To Do Deadlifts?

    Truth be told, in fitness and exercise, nothing is completely necessary. At the end of the day, you want to have a strong posterior chain and there are other ways to get it.

    However, deadlifts force your body to work together as it would in daily tasks. While you can train hamstrings with hamstring curls and glutes with hip thrusts, neither of those require as much of a connection between your upper and lower body as the deadlift.

    So, while it's not necessary to do deadlifts, deadlifts are easily one of the best ways to achieve your goals (be they weight loss, muscle growth, strength, performance, or injury prevention). So yes, deadlifts are worth it to include in your training programs and I do in my SMASH Fit For Life programs.

    Form Tips For Performing The Deadlift

    The most common problem with deadlifts is a rounding of the low back (and somewhat the upper). Instead of fearing the lift itself, learn to perform it properly. 

    A great way to do this is to learn the trap bar deadlift or a suitcase deadlift with resistance bands. This keeps the weight distribution a bit more friendly for beginners.

    Also, the deadlift is a hip hinge, and thus learning and truly perfecting the hinge will allow you to lift over and over. Check out the video below to learn how to hip hinge.

    Why Are Deadlifts Bad?

    "I avoid deadlifts to protect my back" is the silliest excuse in the book.

    Deadlifts get a bad reputation for hurting your back when in reality it's how you perform the deadlift that matters. The irony is that deadlifts are one of the best exercises you can DO for your back (...when done with proper form)!

    However, deadlifts are no different than picking anything up off the floor without using the appropriate muscles. It will hurt your back.

    This exercise doesn't cause injury, poor form when training them does. Likewise, poor choice in your deadlifts causes injury. 

    You wouldn't load up a bar and put it on your back without learning to squat first. So why pick up something heavy off the floor without learning how?

    Deadlift Variations

    There's no need to start picking heavy things up off the floor out of nowhere. Instead, work on some of the variations and stances below to both perfect the form and figure out which deadlift suits you best!

    • conventional barbell deadlift
    • sumo stance barbell deadlift
    • Single leg supported deadlift
    • Staggered Romanian deadlift
    • trap bar deadlifts
    • suitcase deadlift
    • resistance band suitcase deadlift
    • resistance band deadlift
    • romanian deadlift
    • American deadlift

    Stronger glutes = less back pain, better posture, more power.

    This no-gym workout plan builds serious strength in just minutes a day.
    Multiple images from an ebook.
    STRONGER GLUTES START WITH THIS E-BOOK

    Other Exercises To Do In Place Of Deadlifts

    While I think deadlifts are worth it, there are great ways to boost the strength of the posterior chain instead of deadlifts that still reinforce the hip hinge.

    Try using some of the exercises below as they mimic the hip hinge pattern needed for the lift:

    • cable pull through
    • hip thrust
    • reverse hyperextensions
    • Bulgarian split squats 
    • Back extensions

    More Fitness Tips To Help You Get Strong

    • How to do push ups if you're a complete beginner
    • Wicked back exercises you can do at home
    • Glute training 101: everything you need to know
    • How to engage the glutes
    • Workout finishers for strong glutes
    • How glutes help alleviate back pain
    • How to strengthen the glutes in 5 exercises
    • No equipment shoulder workout
    • How to make at home workouts harder
    • The best mom workout for busy days
    • Resistance training for beginners: 5 tips to get started
    • Everything you need to know about home workouts
    • The best tricep exercises for women
    • Why you should use pause reps
    • Best bodyweight exercises for moms
    • Follow-along at-home workouts
    • Glute finishers
    • Fitness tips to smash goals

    Frequently Asked Questions About Deadlifts

    Are deadlifts really that important?

    If you're looking for fast muscle growth, weight loss, muscle tone, or avoiding a low back injury later on, deadlifts are worth mastering. This exercise works your body as a whole and is one of the best ways to get strong.

    Will deadlifts build a big back?

    Though deadlifts will strengthen the back muscles and improve their strength in holding a neutral position. They won't help grow the thickness of your back as much as dedicated back exercises will.

    What variation of the deadlift is best to start with?

    Before training the deadlift, you need to master the hip hinge without weight. From there you can scale up to Romanian deadlifts. When you find that you're able to maintain a flat back against load, working on trap bar deadlifts or suitcase deadlists is a good place to start.

    What's the difference between a romanian deadlift and a conventional deadlift?

    With romanian deadlifts you begin in a standing position with the load held in your hands against your thighs. You then initiate the movement by push backwards with the hips. The weights never touch the ground. In a traditional deadlift, the weight is on the floor to start and your goal is to pick it up.

    Final Notes

    Deadlifts are a functional exercise that will keep you strong, add more muscle, and help you to perform daily tasks easier.

    They work nearly every muscle you have at once which makes them totally worth it in the long run.

    Thus, learn to perform them properly, find the variation that works best for you and your body, and don't underestimate them ... they really will make you feel like a badass!

    More Fitness Tips For Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

    Comments

    1. Emily says

      June 08, 2017 at 3:45 am

      Wow- crazy proud of you! I wish I were able to do something like that! Deadlifts are insane!! Keep up the good work girl! ♥

      Reply
      • fitasamamabear says

        June 08, 2017 at 5:10 pm

        Thanks Emily! I started from scratch so it's been quite the journey 🙂

        Reply
    2. sonali jain says

      June 07, 2017 at 11:04 am

      Nice workout with this much variation. really an inspiration. 🙂

      Reply
      • fitasamamabear says

        June 07, 2017 at 2:09 pm

        Thank you sonali!

        Reply
    3. Nina Misteli says

      June 06, 2017 at 7:53 pm

      Love this! I've receintly started to go back to the gym! I love the deadlifts!

      Reply
      • fitasamamabear says

        June 07, 2017 at 12:13 am

        Wahoo! Another lifter, I love it! Welcome back to the fun side 😉 Glad you're enjoying getting back into it!

        Reply
    4. Nonee says

      June 06, 2017 at 7:20 pm

      Thank you for going through this step by step and addressing back issues!

      Reply
      • fitasamamabear says

        June 07, 2017 at 12:14 am

        Not a problem Nonnee! Back issues hinder a lot of us so anything we can do to improve them is a step forward. Come back soon!

        Reply
    5. Taylor Kirk says

      June 06, 2017 at 6:14 pm

      I wish I could dead lift! Def. a workout goal I have.

      Reply
      • fitasamamabear says

        June 06, 2017 at 6:46 pm

        Start small- you can do it!

        Reply
    6. Danielle says

      June 06, 2017 at 5:59 pm

      WOW! I can't imagine doing this. I wish I were in shape like that, but I'm not! Maybe someday!

      Reply
      • fitasamamabear says

        June 06, 2017 at 6:45 pm

        Thanks Danielle! It wasn't overnight haha it's been quite a long journey 🙂

        Reply
    7. KARA says

      June 06, 2017 at 5:53 pm

      I haven't tried but You are definitely inspiring me to give it a go 🙂 !

      Reply
      • fitasamamabear says

        June 06, 2017 at 6:44 pm

        Thanks Kara! I love them 🙂

        Reply
    8. Atim at EffiFit says

      June 06, 2017 at 2:34 am

      I love deadlifting! Like you said, it makes me feel like a badass too. I had a goal of deadlifting 300 lbs. I got to 270.

      Reply
      • fitasamamabear says

        June 06, 2017 at 3:26 pm

        You hit 270?! That's amazing- way to go! I want to crack 200 SO badly (I weigh in a 119lbs so it's a good amount for me) but am currently pregnant so I have to wait lol

        Reply
    9. Glenna says

      June 05, 2017 at 10:51 pm

      Way to go! You seriously are an inspiration to all women, not just moms! Also I love that you refer to yourself as Mama Bear because that is what I call my sister! Lol 🙂

      Reply
      • fitasamamabear says

        June 06, 2017 at 12:01 am

        Thanks for the compliment Glenna! I really appreciate it 🙂 Haha I think there are a lot of us Mama Bears out there!

        Reply
    10. Jo says

      June 05, 2017 at 10:21 pm

      I've never tried, but looks like I should! I've definitely started lifting more and I love it!

      Reply
      • fitasamamabear says

        June 06, 2017 at 12:00 am

        Congrats on getting more into lifting, I'm glad you're enjoying it!

        Reply
    11. Hannah @ The Northern Writes says

      June 05, 2017 at 7:42 pm

      wow that's incredible, I think the fear useully kicks in before I start on weights like that!

      Hannah @ The Northern Writes | http://www.thenorthernwrites.co.uk

      Reply
      • fitasamamabear says

        June 06, 2017 at 12:00 am

        Haha I never imagined I'd get up that heavy- and there was definitely some fear (I've partially detached both my hamstrings- not from lifting) but it definitely made me feel awesome! Though you don't have to lift heavy to rock deadlifts.

        Reply
    12. Kimberly Hsieh says

      June 05, 2017 at 4:07 pm

      I need to try this out at some point! I have bad knees though :/

      Reply
      • fitasamamabear says

        June 05, 2017 at 11:59 pm

        Definitely give it a shot- the deadlift is a hip dominant (not knee) movement so you should be okay. But like all lifting, make sure you nail form down and start small. If you need help just shout! I'd be happy to assess over video 🙂

        Reply
    13. ryan says

      June 05, 2017 at 4:06 pm

      one of the best compound movements you can do and so many variations! Great read

      Reply
      • fitasamamabear says

        June 05, 2017 at 11:58 pm

        Thanks Ryan! I think I would die without deadlifts in my life... 😀

        Reply
    14. Bobbi says

      June 05, 2017 at 3:29 pm

      Love this! I want to get back into lifting again to tone up after a 90 lb weight loss.

      Reply
      • fitasamamabear says

        June 05, 2017 at 11:57 pm

        Holy cripes, CONGRATS. They is really amazing Bobbi- be proud! Enjoy getting back into lifting and rocking some serious butt kicking!

        Reply

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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