Deadlift Benefits – What they can really do for you – even over 50
The deadlift benefits your entire body. This is the reason why deadlifts are one of the most powerful bodybuilding exercises that you can do. You can see visually that the deadlift benefits the largest muscle groups of your body, your entire back, trapezius muscles, glutes, hamstrings, waist, quadriceps, not to mention your grip strength.
Deadlifts can fuel explosive fat loss at any age, even at 60!
Forget about going to the gym to do some curls or wrist curls while sitting on a cushioned machine. Don't even think about going to the gym to do some triceps pushdowns while standing pretty relaxed and just pumping those triceps muscles. None of those small muscle exercises can compare with the benefits of deadlifting.
Do you want to really burn fat? If the answer is yes and you want to dramatically change your physique, then you want to start deadlifting and reap the transformational benefits of deadlifts.
Do you really want to maximize your time in the gym and do the most effective exercises possible? You have got to access the power of deadlift benefits! If you answer yes to fat loss, muscle gain and body transformation, then deadlifts will be one of the primary exercises that you will do. Let's go over 7 great deadlift benefits no matter what your age.
7 Great Deadlift Benefits
1. The deadlift benefits your entire body
From the moment you bend down to grab the bar, from the moment that you are pulling the weight up, and even though you only go up till your back is straight and do not lift the weight any further, you can still feel the deadlift working your entire body, your legs, your glutes, your back, your arms, your shoulders and for sure, your core.
2. The Deadlift benefits muscle faster than almost any other exercise other than the Squat
Start a deadlift workout program at a light weight that you can handle with perfect form. To learn more about perfect deadlift form, read and memorize the 5 step deadlift setup here. Even if you have been deadlifting for a long time, you might learn something new in the 5 step deadlift setup.
And if you are a beginner, you better not deadlift without knowing how to do a proper form deadlift. There is no benefit for you to deadlift and get injured. So, forget about impressing anyone, just think how great deadlifts are and you will surely get stronger as fast as possible with the deadlift.
Use bumper plates to elevate the bar high enough so you can get get into the right position for the deadlift, while using lighter weights. Do 5 sets of 5 deadlifts every other day, with one minute rest in between each set. 5 sets of 5 gives you sufficient volume of reps to build muscle. Keeping your rest period down to one minute will keep the intensity high and get you out of the gym in under an hour.
You can start with 3 deadlift reps, build up to 4 and then 5. Once you can do 5 sets of 5 deadlifts with strength, power and good form, then go up in weight. When the weights are lighter, you can go up by 10 pounds. But as the load increases, I recommend playing it safe and increasing your deadlift weight by 5 pounds only.
An effective deadlift workout routine will look something like this:
- Deadlifts: 5 sets of 5 reps with 1 minute rest between sets
- Bench Press: 5 sets of 5 reps with 1 minute rest between sets
- Then, superset chinups and dips:
- Chin ups: 5 sets of 5 reps and dips: 5 sets of 5 reps with 1 minute between supersets
- Bicycles or other ab work at the end of the routine: 3 sets of 15 reps
You start with your most difficult exercise first. That is the deadlift, a compound movement that engages multiple joints, hips, knees and ankle. Then, you move to the bench press which engages 2 joints, shoulders and elbows. Last, you superset a couple of single joint exercises like chinups and dips. End your training with core ab work and flexibility.
3. Deadlifts Save Time
Deadlifts can be done once, twice or three times a week max for 5 sets of 5 repetitions, less than an hour's worth of your time. You can still take advantage of deadlift benefits for your physique doing deadlifts once a week. And you do not even have to do much more than 5 sets of 5 reps, 5 sets of 3 reps, 5 sets of 1 rep and even 1 set is enough for you to benefit from deadlifts.
Do not expect to see too much physical change though if you are not feeding your body real food, so you will be wasting the amazing benefits of deadlifts if you follow up your deadlift workout with a snickers bar!
4. The Deadlift benefits your Core Strength
Doing big bicep curls only will not give you the total body strength that you really want. Only a total body exercise like deadlifts will.
5. Add Deadlift Weight Gradually
You can slowly add weight onto your deadlifts every week, perhaps just 5lbs, and in only a few months, you will be lifting heavier weights that are going to build real strength all over your entire body.
6. The Deadlift benefits your fat burning furnace
You will wonder how did your waist shrink down to 32 inches from 50 inches so fast. It will not only be with proper food, but also with the right strength training.
7. The Deadlift benefits almost any age
Certainly if you are over 40, and even if you are over 50, start doing deadlifts and watch what happens to your body, watch how your body will transform. What if you do not have your own deadlifting and weight lifting equipment or you do not wish to enroll in a health club ?
Not everyone wants to join a gym, first because of price which can be up to $100 a month, second because of having to wait for equipment and third, sometimes we just want to play our own music. Not to mention the time it takes to get to the gym and back.
What to do?
For deadlifts, there is a simple workaround, all that is required are several basic bars and plates in order to put together a convenient area in your home to begin squats and deadlifting:
What deadlift benefits have you experienced? Please share, thanks!