Are deadlifts worth it? Absolutely. Deadlifts are one of the most effective exercises for building strength, muscle, and improving overall movement, all while helping with fat loss and injury prevention. Learn more about the benefits of deadlifts and how to perform them.
Why Deadlifts Are Worth It
For many women, the word “deadlift” feels intimidating. They think of images of heavy barbells and gym bros. But at its core, a deadlift is simply a way to train your posterior chain, one of the most important muscle groups for posture, strength, and reducing back pain (like most posterior chain exercises)
When done properly, deadlifts offer some of the biggest returns for your time:
- Train your entire posterior chain
- Build real-life strength
- Improve posture and reduce back pain
- Boost overall muscle and metabolism
Jump To
- Why Deadlifts Are Worth It
- What Is A Deadlift?
- How Did The Deadlift Get Its Name?
- Benefits of Deadlifts
- Is It Necessary To Do Deadlifts?
- Form Tips for Performing Deadlifts (any variation)
- Variations to Start Deadlifting
- Other Exercises To Do In Place Of Deadlifts
- More Fitness Tips To Help You Get Strong
- Deadlifting FAQs
- Final Notes
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 but creepy, right?
Benefits of Deadlifts
Deadlifts are 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.
1. 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.
2. 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
- carry babes easier
- great for glute training at home
- 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".
3. Deadlifting Improves Glute Strength
Developing your glutes is crucial for busy moms (here are the glute exercise beenfits).
Our glutes support our pelvic floor in pregnancy and postpartum. Similarly, they help us pick up and carry babes more easilyand with less injury. And every version of the deadlift helps with some sort of muscle growth, learn how to grow glutes.
4. 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.
5. 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 core strengthening exercises!).
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.
Is It Necessary To Do Deadlifts?
Nothing in fitness is truly “necessary”, you can build a strong posterior chain in other ways.
But deadlifts are one of the most efficient options because they train your body to work together, just like in real life. While exercises like hip thrusts or hamstring curls isolate muscles, deadlifts build full-body strength.
Not required, but definitely one of the best moves you can include.
Form Tips for Performing Deadlifts (any variation)
The most common issue with deadlifts is rounding the lower back (and sometimes the upper back). Instead of avoiding the exercise, focus on learning proper form.
A great place to start is with a suitcase deadlift using resistance bands. This variation makes the movement easier to control and more beginner-friendly.
Since the deadlift is a hip hinge, mastering that movement is key. Once you learn to hinge properly, deadlifts become much safer and more effective.
Variations to Start Deadlifting
There’s no need to jump straight into lifting heavy weights.
Start with bodyweight hinges, then progress to dumbbells or kettlebells while focusing on slow, controlled reps, training 2–3 times per week. Then, use the variations below to find what feels best for you and build strength safely.
- 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 (best for beginners)
- romanian deadlift
- American deadlift
- Mini band single leg Romanian deadlift
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
Deadlifting FAQs
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.
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.
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 deadlifts is a good place to start.
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.
Yes, deadlifts are safe when performed with proper form. They only become risky when done incorrectly, so focus on learning the hip hinge, start light, and progress gradually.
Final Notes
Deadlifts are a functional exercise that will keep you strong, add more muscle, and help you to perform daily tasks more easily. Learn more about functional strength training.
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 confident and strong!
Emily says
Wow- crazy proud of you! I wish I were able to do something like that! Deadlifts are insane!! Keep up the good work girl! ♥
fitasamamabear says
Thanks Emily! I started from scratch so it's been quite the journey 🙂
sonali jain says
Nice workout with this much variation. really an inspiration. 🙂
fitasamamabear says
Thank you sonali!
Nina Misteli says
Love this! I've receintly started to go back to the gym! I love the deadlifts!
fitasamamabear says
Wahoo! Another lifter, I love it! Welcome back to the fun side 😉 Glad you're enjoying getting back into it!
Nonee says
Thank you for going through this step by step and addressing back issues!
fitasamamabear says
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!
Taylor Kirk says
I wish I could dead lift! Def. a workout goal I have.
fitasamamabear says
Start small- you can do it!
Danielle says
WOW! I can't imagine doing this. I wish I were in shape like that, but I'm not! Maybe someday!
fitasamamabear says
Thanks Danielle! It wasn't overnight haha it's been quite a long journey 🙂
KARA says
I haven't tried but You are definitely inspiring me to give it a go 🙂 !
fitasamamabear says
Thanks Kara! I love them 🙂
Atim at EffiFit says
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.
fitasamamabear says
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
Glenna says
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 🙂
fitasamamabear says
Thanks for the compliment Glenna! I really appreciate it 🙂 Haha I think there are a lot of us Mama Bears out there!
Jo says
I've never tried, but looks like I should! I've definitely started lifting more and I love it!
fitasamamabear says
Congrats on getting more into lifting, I'm glad you're enjoying it!
Hannah @ The Northern Writes says
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
fitasamamabear says
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.
Kimberly Hsieh says
I need to try this out at some point! I have bad knees though :/
fitasamamabear says
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 🙂
ryan says
one of the best compound movements you can do and so many variations! Great read
fitasamamabear says
Thanks Ryan! I think I would die without deadlifts in my life... 😀
Bobbi says
Love this! I want to get back into lifting again to tone up after a 90 lb weight loss.
fitasamamabear says
Holy cripes, CONGRATS. They is really amazing Bobbi- be proud! Enjoy getting back into lifting and rocking some serious butt kicking!