Top 7 Deadlift Benefits for Women

Before we get into the topic deadlift benefits for women. Deadlifts are considered one of the greatest compound exercises to work your entire body to improve your feminine proportions through better toning and the development of lean muscle.

This is an exercise that’s going to work your whole body, a true full body movement.

Doing deadlifts is going help increase your back strength which many women don’t have a lot of, and don’t really understand the importance of back strength. Or they’re too scare to try because they don’t understand how they can benefit from deadlift. So we’re going to car wash some of those myths here.

Deadlift Benefits for Women

1. Get Rid of Stereotypes

First, you need to get rid of the stereotypes. Women are scared that deadlift exercise are going to make you bulky.

You will not get bulky, you do not have enough muscle testosterone in your body to make you get massive amounts of muscle. You’re not going to look like a man.

You don’t have to use heavy weights for deadlift. You can go lightweight and still get good results as long as you’re doing it with correct form.

Unlike common belief, deadlifts do not distort one’s femininity, but improves on their physique.

2. Deadlift Stimulate Fat Loss

Another reason women should incorporate deadlift into their exercise is deadlift burns more fat than cardio. It’s one of the most important exercises you can do for your body especially if you trying to lose weight or put on muscle. As we know muscles burns fat.

Deadlift simultaneously triggers high levels of fat loss by burning a large number of calories.

Deadlift don’t just help with belly fat loss but overall body fat as well. As multiple muscles are engage during the workout.

3. Improve Posture

Deadlift help to improve your posture. The reason is deadlift focus on stabilizing your core and they target your lower back muscles. This ends up help strengthening your spine and the spinal erector muscles. As those muscles get stronger, your posture is going to improve because your body has more capability upholding your spine straight.

Aside from that, deadlift will help reduce low back pain, you’ll get burn sensation from doing deadlifts but it’s going to help increase muscles in your lower back and in your core. Some people are afraid of doing such exercise fearing that it will increase back pain but it’s actually the opposite, if done correctly. An increase in strength of those muscles will help you decrease lower back pain and improve your posture as well.

4. Work Multiple Muscle Groups At The Same Time

Here’s the list – they work your core, hamstrings, glutes, lower back, traps and they work your shoulders. They also help to work your forearms and increase your grip strength, which isn’t something that we think of.

A strong grip will help you lift heavier weights. It’s like doing a  combination of exercise at once.

5. Increase Whole Body Strength

Another main benefits of deadlift for women, as a women, you want to be able to pull yourself up if you need to. You want to be able to lift things if you have too. Doing deadlift is going to help you become stronger so that you can do these things.

Properly executing the deadlift will allow you to build a stronger posterior chain and a body that can handle whatever life throws at you.

6. Real-Life Applications

Doing deadlifts is not just an exercise that you do at the gym, it has many real-life applications. If you look at the way this woman is standing in the above picture, she’s bending down to pick something up. You bend down to pick up your children in a similar position.

Doing deadlifts is going help you become stronger when you lift up other weights in a safer way because all of these muscles are going to be activated when you deadlift. They automatically get activated when in the same position in real life.

7. Deadlift is Another form of Cardio Workout

Deadlifts exercise is also a cardio workout. Lifting a weight and going up and down, when performed to the right intensity, deadlifts can really work the cardio-respiratory stamina. You will find yourself huffin and puffin afterwards whether if you’re a beginner or experienced.

Another great benefit of deadlifts is they are a great exercise to target and tone your butt. If you want tone your lower glutes and hamstring area instead of having them sag and droopy, deadlift can help with that.

8. How Heavy Should Women Deadlift? And How Often?

• Twice a week.
• Deadlifting every day can lead to burnout. You need to give your body, the time to recover.

guideline – not fixed

9. Deadlift can help with Back Pain (not all)

Recent studies have indicated that the deadlift exercise may be effective in decreasing pain intensity and increasing activity for most, but not all, patients with a dominating pattern of mechanical low back pain.

After an 8-week training period involving the deadlift as a rehabilitative exercise. Thirty-five participants performed deadlift training under the supervision of a physical therapist with powerlifting experience.

Results showed that participants with less disability, less pain intensity, and higher performance on the Biering-Sørensen test, which tests the endurance of hip and back extensor muscles, at baseline benefit from deadlift training.

For individuals with mechanical low back pain, it is important to ensure that clients have sufficient back extensor strength and endurance and a sufficiently low pain intensity level to benefit from training involving the deadlift exercise.

However, those with serious back pain should consult your physician or doctor before trying any type of lifting exercise to prevent further injuries.

How to Deadlift for Women:

How to Deadlift for Women

1. Stand with your feet about a foot apart and the barbell in close to your chin.

2. Bend your knees and grasp the barbell with your hands wider than shoulder width using an over under grip on the barbell (with one hand facing forward and the other back or an overhand grip with knuckles on top).

3. With your chin up, inhale, contracting your abdominal and oblique muscles keeping your back and arms straight, then lift the barbell.

4. Once the barbell passes your knees extend, your torso upright pulling your chest and shoulders back with your chin rased up and a good arch in your low back.

5. When the barbell has reached your thighs, hold for a moment and echale. Keeping all muscles contracted slowly lower the barbell to the floor.


  • Deadlifts is one of those exercises that you don’t have to be super strong or you could do this as a beginner.
  • You start of light with any exercise that you do, especially if you’re just beginning. Focus on quality not quantity.
  • Deadlifting is not a dangerous exercise but like with any movement, deadlifting wrong can be.  It’s usually the inherent ego people bring to the exercise that results in poor form that is.

Deadlift Transformation Before and After

KATHRYN NASH deadlift before and after

“when I was in eighth grade, I was diagnosed with a severe case of scoliosis. I had to undergo spinal fusion surgery to get two 14-inch titanium rods drilled in my spine to straighten it out. It took a solid two years of recovery. My back no longer had the flexibility it used to, so I had to give up the sports I was passionate about. Now, I’ve successfully put on 13 lbs of muscle over almost a year. I am especially proud of my back growth. As I became stronger, my back pain eventually went away completely, and to this day I never really experience any pain at all. Now, being so strong reminds me of the challenge I overcame with my back surgery and keeps me super grateful and impressed that I can now deadlift three times my bodyweight. I used to be embarrassed to show my back scar in public. Now, I use my scar to show the world that one can overcome absolutely any challenge they face.”

Follow Kathryn’s Instagram: @MiniButMighty_

Jillian Bullard

deadlifts transformation

“I started working on correcting my rounded shoulders in Fall of 2020 and it took THREE MONTHS for me to even start noticing small differences in performance.

In the first picture that was still the best I could do to lock out my deadlift, even 6 months into correcting it. Like everything else, it takes time!!

It wasn’t until recently I FELT my shoulder blades squeeze back and fully lock out at the top of my lift and that was an exciting moment.

Other people tell me all the time that they don’t work on mobility because they would rather lift heavy. Well look at me there, lifting heavy. And doing it with shoulders that can go where they’re supposed to”

Instagram: @jillianbullard

Carianne Wife Mom | Powerlifting

deadlifts transformation-hunter1

“I had been stuck at 255 for over a year maybe 2.  No words can describe how pumped I am to not only pulled my goal of 275, but surpass it by 10lbs.”

August 20 vs March 21 at 275 Max: 285 MA BW: 123

Instagram: @hunter_atc_cpt


Lars Berglund 1, Björn Aasa, Jonas Hellqvist, Peter Michaelson, Ulrika Aasa Which Patients With Low Back Pain Benefit From Deadlift Training. 2015 Jul;29(7):1803-11. doi: 10.1519/JSC.0000000000000837. PMID: 25559899

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