15 Benefits Of Deadlifts for Female: Workout Plan and Photos

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The times when women thought they would become muscular, massive and masculine by simply grabbing a dumbbell are long gone. The benefits of deadlifts for women, and in general by following main weightlifting routines, cannot be disputed any longer.

By now most people realize that the opposite is the case. The body can only really be tightened by building muscle mass and breaking down fat mass. And for that, of course, strength training is necessary.

One of the best exercises in weight training is deadlifting. Because an enormous proportion of the muscles is claimed. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude.

In this article, we’ll show you 15 reasons why women should make deadlifts too.

1)The Deadlift is one of the best exercises for the butt and the rest of the rear chain

When deadlifting the following muscles are claimed directly:

  • Gluteus Maximus
  • Lower back (Erector spinae)
  • Front thighs (quadriceps)
  • Rear thighs (leg biceps)
  • Adductors (Adductor Magnus)

In addition, many other muscles do auxiliary work. These include, for example, the upper back including neck, calves and abdominal muscles.

Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training.

Since many women want to build muscle in exactly the areas mentioned above, this is the first reason to incorporate deadlift into your own training.

Of course, the respective muscles are also trained in other movements, but overall, you cover with only one exercise from what you would otherwise need maybe two or more exercises.

When deadlifting you train all essential muscle groups with the deadlifts. Especially your core muscles with abdomen and lower back benefits from this exhausting exercise. Provided you perform all movements correctly, the deadlift will affect your body center enormously.

You will not get a six pack. The strengthening of the muscles there, however, leads to an unprecedented stability while walking, walking and standing.

The holistic nature of the workout, which includes a range of everyday movements, also helps you to achieve a harmonious increase in muscle and strength throughout the body.

2) Deadlifts improve back muscles health and overall posture

Digitalization has given more people than ever a job to do while sitting down. For this reason, the number of people with back pain is steadily increasing.

Especially working in front of the computer can have very negative effects on our posture and our back health in the long run. Deadlifting is the perfect weapon against it!

Because this exercise strengthens the very muscles that often suffer when sitting. So deadlift is also used in the context of physiotherapy to combat back problems.

The only important thing to remember is the absolutely correct execution of the exercise. This is true for any exercise that is done as part of a strength training, but in the deadlift, this aspect is particularly noteworthy.

3) Lifting weight off the ground strengthens your Core Stabilizing muscles.

Deadlift challenges and trains all the muscles responsible for keeping your body straight. After a while, it is always easier for you to do everyday things with straight posture.

This fact is especially valuable when you consider how many hours you spend every day in a stooped posture and how many muscles are literally atrophying. Regular deadlift training is the perfect balance.

4) Many muscles work at once — deadlifting works more muscles than any other exercise.

The exercise involves all major muscle groups. That’s interesting, you should not have much time for training. After a few sets of Deadlift, you can put a tick on many muscles.

5) Calories are burned and body fat is reduced

It should already be no secret that weight training is much more effective than a round of jogging or cycling, when it comes to take the long term to reduce body fat. No wonder, if you look at how many muscles work when lifting. And how much energy is needed for that.

6) High transference to everyday life

If you compare the exercise with push-up or horizontal rowing, you will notice that you need exercise much more often in everyday life than the ability to push or pull something away from yourself.

Understand me correctly, all fundamental movement patterns are important but regular lifting can save your back if you have to lift or carry heavy suitcases, shopping bags or anything else unexpectedly in your everyday life. And the next move is coming.

7) Deadlifting is safe

The deadlift is one of the safest exercises in which you move weight. If the weight is too heavy for you, you can let it go at any time. You do not need a spotter even when trying hard. If you have run out of power while benching or doing squats, you know what I mean.

8) Your gripping power is improved

In addition to the lower back, it is usually the grip that is the limiting factor in deadlift. If you grab in the so-called snatch grip from the beginning (back of your hand points upwards), this is a good way to train your forearms.

And the more gripping power your strength training improves, you can imagine. Each set, as seen above, trains your entire body, including the muscles that hold you tight.

9) Hormone production is improved

In this case, you increase the production of your growth hormones. This has many advantages for you. The release of growth hormones ensures that you recover faster after training, building muscle faster, increasing your bone density and boosting fat burning.

10) Inexpensive — Training weights are now easy to get and usually do not cost the world.

For the deadlift you need nothing more than a weight that you can lift. Ideally, it is a weight that you can gradually make heavier.

11) Improve Endurance

When you read about deadlifts, you’re always talking about maximum strength and muscle building. Deadlift, however, has a significant impact on your stamina.

In this case, on your endurance and working capacity. After sets of over 10 reps and heavy weight, you’ll breathe just as you would after a hill sprint. The big muscle groups need to be supplied with a lot of oxygen.

12) Prevents Injuries and Pains

As previously stated, it is the best exercise to support everyday movements. Are you in the situation of having to lift something heavy, you are prepared.

And deadlifting is the perfect balance, you know. You balance the disequilibrium of a too one-sided everyday life and this prevents postural pain, unilateral wear or overloading.

13) A whole arsenal to choose from 

You need some variation? No problem! There are sumo deadlifts, romanian deadlifts, deadlifts with the trap bar and rack pulls. Everyone can be effective in their own way and in a well-structured training program.

14) Deadlifts release anabolic and fat burning hormones

Due to the fact that deadlifts exercise the whole body, it also leads to a strong release of testosterone and growth hormones. This means stronger muscles, stronger bones, less body fat, better mood and better sex drive. Who could say no to that?

15) Good attitude

Poor posture not only comes from inward-rotated shoulders, but also arises from a weak midsection, a weak gluteus, and sometimes poorly marked lats and underdeveloped hamstrings. Deadlifting can make you strengthen those muscles and improve your posture.

Most of these benefits come as soon as you start exercising with light weight. However, some require more resistance, in the form of higher weights. But one step at a time. If you take your time and try to master the movement, more weight is the logical consequence.

Here are some tips women should consider when performing deadlifts:

1. Make sure your spine is completely straight. You do not want to have a strong hollow back, or round your lower or upper back.

2. The barbell should not be too far away from your shins in the starting position. During the execution, you pull the dumbbell along your legs. So the dumbbell should not “hang in the air” in front of you as it may shift your center of gravity and cause injury.

3. Every repetition starts on the ground. This means that the dumbbell is briefly completely on the ground before lifting. Getting momentum from bouncing off the ground is not deadlifting and can result in injury.

4. Make sure that you do not look in the mirror in front of you, but on the floor. The uppermost part of the spine should not be rounded. The look in the mirror is therefore wrong with Deadlifts!

5. Heat up before the deadlift with a few sets to reduce the risk of injury.

6. Make sure that you maintain the tension in the body throughout the exercise. Before starting repetition, you should also tense your midsection (abdominal muscles) as this will help you avoid injury and manage to gain more weight.

7. In the top position the back should not be overstretched. As a result, one gets into the hollow cross and thus risked an injury. As soon as one stands upright, the positive part of the repetition is completed.

8. Carry out the positive repetition explosive, but still controlled and clean. The negative repetition should not be artificially slowed down when deadlifting. For very heavy weight it is even recommended to drop the dumbbell approximately from the height of the knees.

9. Do not angle your arms! Especially in the top position, many people tend to bend their arms. However, this increases the risk of straining in the biceps. Make sure that you do not try to move the weight further up by bending your arm.

10. Grasp the dumbbell with full force. Only if you really grab, you can run the deadlifts properly. Make sure that you have the dumbbell in your hand well before each repetition, and that your hand is completely closed.

11. Start with little weight and learn the execution first. If you have not yet made a deadlift, then let yourself have enough time learning the execution and making sure everything fits. Once you are ready, you can then increase the weights step by step.

The Deadlift can be done in many different variants

Classic deadlifts are definitely one of the most effective variants. In addition, there are many other species that can be useful depending on the application.

One of those variations that may even be better for women is the so-called sumo deadlift . It works with a much wider stand and includes the dumbbell between the legs.

At the sumo deadlift, the load moves towards the buttocks and abductors.

However, care should be taken not to work too broadly. This makes the exercise much easier, because the range of motion is greatly reduced and thus the whole thing is not so effective for building muscle.

Another variation is the so-called Romanian deadlift. Here, the legs are not bent so much, resulting in a greater load on the rear thighs.

Due to the strong stretching produced by the Romanian deadlift, this exercise is more effective for the rear thighs. Depending on your personal goals, it may make sense to include this variant in your own training.

Overall, there are some other forms in the deadlifts. The three most recommendable for most women would have been discussed here.

Depending on what you want to use harder, you should choose a variation or even use two in your workout.

The correct execution of deadlifts

In the following picture you can see the correct sequence of movements when deadlifting:


To perform deadlifting, you need a barbell (best an Olympic barbell 220 cm in length) and weight plates. You can also use dumbbells or a kettlebell (more on that below). For more grip you can also use chalk, magnesia or pulling aids.

The start:

In the starting position the dumbbell lies on the ground. I recommend you to use a barbell at the beginning. But you can also use dumbbells or the multi-press (Smith machine).

Your feet are flat on the floor and about hip-width apart. Your arms should now be about shoulder width next to your legs.

Stand comfortably and straight and avoid an elevated position of your heels through shoes with heels or underlay. The best way to do it is deadlift barefoot on a level ground.

The handle:

You now surround the dumbbell in the upper grip or cross handle (inverted grip). Since the cross handle can put a heavy load on the biceps, we recommend beginners the top grip to minimize the risk of injury.

Many strongman use the cross handle, as it provides more stability and prevents the barbell from rolling out of his hands. Your hands are at a shoulder-width distance from each other. For a firm, secure grip, clasp the dumbbell with your thumbs.

The tighter the grip, the shorter the path of movement and the more power is physically possible.

The positioning:

The barbell is in front of your shins and you are slightly crouched. Your knees are between your hands and point slightly outwards.

Your shoulders are above and in front of the dumbbell, as shown in the picture on the right. Bend your upper body over the dumbbells forward.

Make sure that your knees have enough leeway when you are squatting, as you also move the weight with your legs and push your legs outwards or upwards. If your grip is too tight, it can hinder you from moving up. If you grip too far, you will have to travel a longer physical path and apply more power. Try to find an optimal mediocrity.

It is important that you are standing correctly to maximize your strength and lift it without injury. Smallest misalignments hinder your performance and the lifting of maximum weights.

The correct starting position is crucial in deadlifting.

Are you wrong, do you lift false? Your central nervous system then tries to compensate for the mal-position. This brakes your body unconsciously and leads to a weak lifting performance.

Your arms are stretched before lifting and are under tension. Even your upper body, your legs and your stomach are tense. Momentum or a violent jolt that kicks your arms is strictly prohibited.

The breathing:

If you stand properly, you take a deep breath, push your legs through and simultaneously straighten your upper body. You push your pelvis forward and exhale.

For maximum power delivery, take a deep breath and fill your chest with air. You hold your breath for a moment in the upward movement and tense with all your strength on your abdominal muscles. This increases the so-called intra – abdominal pressure.

This ensures that your chest becomes rigid and your torso stays straight. The organs, spine and intervertebral discs are relieved. A kind of internal buffer or shock absorber arises.

Your abdominals and back muscles form a natural belt and a type of corset that protects and supports your spine.

The tension built up keeps your upper body straight during the upward movement. The performance increases and the risk of injury decreases. In the jargon one speaks of “blocking”.

The upper body and back are blocked and held in place by breathing and tensing the muscles. This protects the thoracic spine and lumbar spine when lifting heavy loads, such as deadlifts.

Exhale during the upward movement and breathe in the downward movement!

The upward movement:

When you move up, you are leading the barbell very close to your body, that is, your shins and thighs.

Upper body and lower body align evenly. Your back is always straight and your head is an extension of your spine. Your head and back form a straight line. Your gaze is directed forward and not up, not to the side and not on your feet.

The greater the stability of your body, the more power you can develop.

When deadlifting you move the barbell in a vertical movement straight up. Your arms are just an extension of your body and do not move. In the top position you stretch your hips forward. Please do not lean back too much.

Do you stretch your legs too fast, or do you straighten your torso too quickly? Power and performance will be lost and the load will shift to your back. What is important is a steady movement.

The entire movement is performed slowly and always controlled.

Tip: Look during movement never aside! This can cause dangerous misalignment of your spine and cause serious injury!

In the final position, your body is straight and forms a vertical line. You pushed your pelvis forward. Here you exhale.

Please avoid leaning your upper body too far back and avoid pulling the barbell with your neck up! Just let your shoulders and barbell hang (see picture).

Avoid bending your arms like a curl. And avoid somehow pulling the weight with your arms. This increases the risk of injury.

See your arms as a rope. Anyone can pull 100 kg on the deadlift, but a curl will never be in the same weight class. So hang your arms. Your back and leg muscles do the work, because it is much stronger

The downward movement:

The downward movement is carried out in the same way as the upward movement. You exhale in the top position and back in to stabilize your upper body (blockage) and lower the weight while holding the air.

Carry out the downward movement during the deadlift slowly and controlled.

Of course your back is upright and absolutely straight during the whole movement. This way, you make sure that you are doing the movement correctly and above all without injury.

What are the most common deadlift errors?

Many make a round back when deadlifting. This is dangerous because spinal cord and disc injuries can occur so quickly. If the knees extend beyond the feet or if the distance between the weight and the body is too great, the joints and back become unstable, which also increases the risk of injury.

Many make a round back when deadlifting.

This is dangerous because spinal cord and disc injuries can occur so quickly. If the knees extend beyond the feet or if the distance between the weight and the body is too great, the joints and back become unstable, which also increases the risk of injury.

How much weight is appropriate for women at deadlift?

You are really fit if you can lift your own body weight for 8 repetitions. Please do not try this immediately! Better to start with 40 percent of your own weight and increase it by 10 percent each time you make 10 repetitions clean and with the most accurate technique.

You are really fit if you can lift your own body weight for 8 repetitions. Please do not try this immediately! Better to start with 40 percent of your own weight and increase it by 10 percent each time you make 10 repetitions clean and with the most accurate technique.

When should one do without the deadlift?

If you have lower back problems or hip problems, you better avoid the deadlifts. Pregnant women should also talk in advance with their doctor and clarify whether the exercise does not pose a threat to their own health and that of the baby.If you have lower back problems or hip problems, you better avoid the deadlifts.

Pregnant women should also talk in advance with their doctor and clarify whether the exercise does not pose a threat to their own health and that of the baby.

How can I increase my deadlift performance?

Gripping power is often a limiting factor in Deadlift. Usually you grab the pole in the upper grip. Who has the right technique and increases the weights, can try the so-called cross-handle: You position one hand in the upper, the other in the lower handle.

So the pole cannot slip out of your hand so easily. Also helpful: proper breathing. Take a deep breath, hold your breath (that’s how the core is firm), do a move, exhale as soon as you stand upright.


Deadlifting is one of the best exercises that women can incorporate into their exercise plan. This is partly due to its high effectiveness and partly because of the positive effects deadlifts can have on the health of the back.

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