When you think of strength training, deadlifts should definitely come to mind. Not only are they a staple in most power training programs, but they are also one of the key lifts in powerlifting competitions. Whether you're using a regular barbell or other training tools, deadlifts are a go-to exercise for building strength and hitting multiple muscle groups in one go.
Deadlifts target some of the most essential muscles in your body: the lower back, hips, glutes, and legs. These areas play a crucial role in everything from posture to athletic performance, making their strengthening all the more important.
Now, doing a deadlift is fairly simple to understand (yet hard to actually do). It involves lifting a weighted object—could be dumbbells, barbells, trap bars, kettlebells, resistance bands, etc.—off the ground and into a stable, upright position, all with a perfect deadlift form.
But deadlifts are not just about lifting heavy—they come with many health benefits that extend beyond strength building. In this blog, we'll discuss the many benefits of deadlifts and see why you should incorporate them into your fitness routine. Additionally, we’ll take a look at the disadvantages you should be aware of.
Table of Contents
- What Are Deadlifts Effective For? 10 Advantages For Your Health and Fitness
- The 5 Main Disadvantages of Deadlifts: Potential Risks You Should Know
- Do Deadlifts Raise Testosterone?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are Deadlifts Effective For? 10 Advantages For Your Health and Fitness
Here are some benefits of incorporating deadlifts into training:
1. Activates Hip Extensors — the perfect alternative to squats for glutes & hamstrings!
Deadlifts are one of the best exercises for training your hip extensors, including the glutes and hamstrings. These muscles are key for both functionality and aesthetics, making them a focus in many fitness programs.
Research even suggests deadlifts outperform squats in targeting these muscles. While squats offer their own unique benefits, deadlifts lead to increased strength and size in the glutes and hamstrings, helping you build a more powerful and toned lower body.
2. Improves Bone Density — slows down bone loss
As we age, bone mineral density naturally decreases, leading to osteoporosis—a major concern for older adults. This significantly raises the risk of fractures, which can trigger a chain of health issues. The good news is that several research show that resistance training, including exercises like deadlifts, can help slow down or even reverse age-related bone density loss.
3. Activates The Core — targeting your abs and spine stabilisers
While there are plenty of exercises to target your core, research shows that deadlifts are also effective for the same. Why? They engage key muscles that stabilise your spine, including the outer obliques, abdomen, and erector spinae. This engages your core and abs!
4. Increases Metabolism — a faster metabolism and improved performance
Deadlifts work multiple large muscle groups all at once, leading to an increase in metabolic activity. This increases your body's energy demands, which enhances overall metabolic function. If you incorporate deadlift into your training regularly, it can help elevate your metabolism, which will improve your performance and enhance recovery!
5. Torches More Calories — a calorie-burning powerhouse for fat loss
Weight loss is a goal for many, and it comes down to one key factor: burning more calories than you consume. Deadlifts burn a good number of calories, and with a greater calorie burn, you'll lose more fat.
6. Releases Anabolic Hormones — boost testosterone and HGH for greater strength
Because they work and stress many muscles, deadlifts release key anabolic hormones such as testosterone and HGH. Higher testosterone and HGH levels come with a number of advantages, including greater strength, muscle, energy and improved libido.
7. Improves Endurance — building strength and stamina
Although deadlifts are more associated with strength than conditioning, if you increase the number of reps you do and reduce the rest time between the sets, you can also increase muscle and cardiovascular endurance.
8. Better Posture — aligning your shoulders, spine, and hips
A good posture involves keeping your shoulders, spine and hips in alignment. Since the deadlifts require the right form, you will have to keep your shoulders back, spine straight, and your hips mobile. When done regularly, doing deadlifts with good form can improve posture.
9. Increases Functional Force — improve your everyday strength
Functional force is the ability to perform everyday movements — such as climbing or bending down to lift something — with ease. Deadlifts are one of many functional exercises that can improve mobility for everyday tasks. It can improve the strength of adhesion, flexibility, hip mobility and core stability.
10. Supports Athletic Performance — builds power and explosiveness
Deadlifts are a game-changer for athletic performance, building raw power and explosiveness. They enhance strength in key areas like the hips, back, and legs, which are crucial for almost every sport. Plus, the stability and coordination developed through deadlifts help athletes perform at their peak.
Also Read: 10 Surprising Benefits Of Handgrip Exercises: Grip Strength, Injury Prevention And More
The 5 Main Disadvantages of Deadlifts: Potential Risks You Should Know
Although it’s a great exercise, you may encounter some risks and drawbacks. They are:
1. Risk of Injury
One of the main disadvantages of deadlifting is the risk of injury, especially lower back injury. Incorrect form or excessive deadlift training can lead to tension, sprain or even serious back injury.
2. Requires Technique Mastering
Unlike some other exercises, deadlifts require careful attention to the form. Poor technique can reduce exercise efficiency and increase the likelihood of injury.
3. Easily Overtrained
Because deadlifts are such a demanding exercise, there is a risk of overtraining. This can lead to muscle fatigue, reduced performance and even injury.
4. Not Suitable for Beginners
For newbies, deadlifts can be intimidating and demanding. Beginners often lack the basic strength and consciousness of the body needed to perform the exercise properly. To build confidence, start with lighter weights or even practice the movement without weights to focus on form. Also, consider working with a trainer to ensure you understand the correct technique before progressing.
5. Equipment Required
If you want to do deadlifts, you will need access to barbells and plates, or even dumbbells, which may not be available to everyone, especially those who practice at home.
Also Read: EMOM Workout Guide: How To Get Started And Understanding The Benefits
Do Deadlifts Raise Testosterone?
Yes, deadlifts can increase testosterone levels, but the boost is typically short-term. Exercise, particularly strength training three to four times a week, is linked to a more stable increase in testosterone levels — this includes deadlift but is not limited to that.
Research shows that testosterone levels rise shortly after a workout, usually within 15 minutes to an hour, with younger men seeing a more noticeable boost.
A key study by W. Craig et al. in 1989 tested the effects of daily resistance training on participants aged 23 to 63. Over a 12-week period, most participants showed elevated testosterone levels after training. Similar results were observed in a 1983 study by W. Weiss, where intensive strength training led to noticeable increases in testosterone in 20 male participants.
However, for a more lasting impact, focus on regular weight and resistance training, but also consider other factors like fitness level, weight, and overall health. Conditions such as obesity, diabetes, heart disease, and metabolic syndrome can also play a role in harming one’s testosterone levels. And never underestimate the importance of a good night’s sleep and a balanced diet!
Also Read: Chill Out! 10 Cold Shower Benefits for Health and Recovery After Your Workout
Dietitian’s Recommendation
Deadlifts are safe for most people as long as they are done with the right technique and form. I highly recommend that you gradually increase your weight as your strength grows. Also, combine deadlifts with a healthy diet, proper sleep and good hydration.
Dt. Lavina Chauhan
The Final Say
A deadlift is a classic strength training exercise. It has many advantages, such as increased strength, endurance, muscle building, fat burning, improved metabolism and more. However, it’s crucial to first learn the proper form and technique to avoid all the disadvantages listed above.
FAQs
1. Should you use high repetitions or low repetitions to lose weight?
To lose weight, focusing on moderate to high repetitions with compound movements is ideal. This approach helps increase calorie burn, improve endurance, and build muscle, all of which would lead to fat loss.
2. Are deadlifts safe?
Yes, deadlifts can be as safe as other weight training exercises when performed with proper form. To ensure safety, avoid common mistakes such as locking your knees, neglecting to warm up beforehand, and attempting to lift more weight than you can handle. Prioritising correct technique and gradual progression will help prevent injuries.
3. Does deadlift reduce belly fat?
Deadlifts themselves don’t directly target belly fat, but they help build muscle and boost metabolism, which can lead to overall fat loss, including in the belly area. Combined with a balanced diet and cardio, they’re effective for reducing body fat.
References
- https://www.nm.org/healthbeat/healthy-tips/fitness/quick-dose-can-physicial-activity-affect-testosterone#:~:text=To%20get%20more%20testosterone%2C%20focus,impact%20on%20your%20testosterone%20levels.
- https://greatgreenhealth.com/supplements/deadlifts-increase-testosterone/
- https://fitbod.me/blog/deadlifts-for-weight-loss/
- https://www.inspire-fitness.com.au/blog/2023/08/deadlifts-scientific-benefits-for-your-health/
- https://optimalhealth.fit/blog/deadlifts-the-many-benefits
- https://barbend.com/deadlift-benefits/
- https://www.major-lutie.com/blogs/wiki/deadlift-advantages-and-disadvantages-a-comprehensive-guide?srsltid=AfmBOoo88wZeqlh6zvXvLZHHF61IS47AG5tGjXI7tiigykGzNB3oj82o
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