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Why should you deadlift if you want to reduce weight? So, I did some research and discovered numerous advantages of deadlifting for weight reduction. The deadlift is a basic complex exercise that targets your body's largest muscle groups.

The 4 key benefits of doing deadlifts for weight loss are they:

  1. Work several muscle groups promoting high-level fat loss

  2. Increase primary anabolic hormones that stimulate fat loss and muscle growth

  3. Burn more calories compared to running

  4. Increase cardio endurance if programmed properly

Benefits of Deadlifting

  1. Deadlifting works several muscle groups promoting high levels of fat loss

The deadlift is a compound exercise that works several muscle groups

In general, lifting weights and resistance training burns more fat than just dieting or dieting with cardio exercise alone.

Deadlifting is a compound exercise that utilizes several muscle groups, including your:

  • Quads

  • Glutes

  • Hamstrings

  • Adductor magnus (inner thigh)

  • Low back

  • Mid-back

  • Calves

  • Abs

  • Traps

These muscles work together to assist maintain proper posture and transfer the weight from point A to point B.

A multi-muscle workout, such as the deadlift, causes significant fat reduction by burning a huge amount of calories. This is due to the fact that it simply takes more 'energy' to accomplish.

Furthermore, if the exercise factors, such as sets, repetitions, and weight, are appropriately planned, the deadlift may be utilized to enhance hypertrophy (muscle growth). This is significant because muscular development raises resting metabolic rate (RMR). That is, you will burn more calories after your workout while you are resting.

You can do a deadlift with any weight you choose, such as dumbbells, a barbell, a trap bar, or a kettlebell. The standard deadlift and sumo deadlift with a barbell are the two most popular deadlift variants. With these styles, you'll be able to recruit as much muscle as possible.

Whatever equipment or method you pick, remember that any combination of deadlifts will help you lose weight. So choose a deadlift variant that you are comfortable with, and make sure you lift heavy enough to make the work worthwhile.

  1. Increases primary anabolic hormones that stimulate fat loss and muscle growth

Deadlifts boost natural production of testosterone and growth hormone

Deadlifting generates a neuroendocrine response.

Wait, what does that mean?

A neuroendocrine response is a reaction that involves the nervous and endocrine (hormone) systems in the body.

It has been shown that natural hormone levels such as testosterone and growth hormone increase following a heavy deadlift session.  These hormones have effects such as influencing muscle growth, body fat and bone strength.

Let’s take a look at these hormones now:

TESTOSTERONE: Testosterone plays a role in muscle repair, growth of additional muscle tissue and inhibiting the generation of new fat cells.

Studies have set out to determine whether compound exercises like the squat and deadlift can positively impact hormonal levels compared with machine isolation exercises such as leg press. It has been shown by Shaner et. al (2014), that compounded exercises with short rest periods can increase your production of testosterone.

The protocol used 6 sets of 10 reps @ 80% of your 1 rep max on 2-minutes rest. On paper, this is a pretty grueling workout, but it would certainly drive the muscle-growth process, which in turn would increase caloric expenditure.

If you want to have tailored workouts for your weight loss goals, check out the FitBod app, which will give you workouts based on your logged workout data, personal preferences, and specific goals.

GROWTH HORMONE: Growth hormone is responsible for tissue healing, bone strength, muscle growth and fat loss.

Growth hormone is further stimulated during intense weight training sessions. Studies have shown that reduced growth hormone can result in obesity due to its metabolic effects on fat cells. However, in the presence of growth hormone the body will break down fat cells and stimulate your liver to produce insulin-like growth factor (IGF-1), which promotes muscle growth.

  1. Burns more calories compared to running

Heavy deadlifts can burn more calories than running, which will help you lose fat.

Compound exercises such as deadlifts are energy-demanding exercises.

As I mentioned before, deadlifting trains different muscle groups that require a substantial amount of energy. This results in a greater expenditure of calories burned long after a deadlift session.

  1. Increased cardio endurance 

Deadlifting at high intensity elevates your heart rate and maintains it during your workout. Keeping short rest times between sets can feel as though you have had a cardiovascular workout as well. Alternatively, increase the rest time and you can stimulate a high-intensity interval training (HIIT) session.

HIIT is a form of anaerobic exercise that combines interval training and cardiovascular exercise. HIIT involves short bursts of intense exercise followed by low-intensity recovery periods. HIIT workouts have been shown to burn 25–30% more calories than the other forms of exercise.

Studies have also confirmed that body fat can be reduced with HIIT workouts in both men and women.

So the next time you workout, think about combining HIIT training with a compound exercise like deadlifts.

Fitbod has the ability to design hiit workouts using compound exercises, which will help you reach your weight loss goals quicker. 

Let’s dive into these benefits more to learn why every program aimed to change your physique, lose weight, and build muscle should include the deadlift.

Purpose of Deadlift

The deadlift is a widely used compound weight exercise that involves picking up a weight from the ground by bending at your waist and hips and standing back up. ... Deadlifts are highly effective at increasing functional strength due to the activation of your largest lower body muscles.

What Are Deadlifts Good For

Deadlifting can increase core strength, core stability and improve your posture. Deadlifting trains most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment.

Why Are Deadlifts Important

Deadlift to Lose Belly Fat 

Deadlifting alone cannot help lose belly fat but including it in your workout can definitely help.

The main strategy to lose belly fat is to get your body in a caloric deficit. This usually involves burning more calories through exercise combined with a diet, which creates a caloric deficit based on your total body expenditure.

Using the deadlift as part of a calorie-controlled diet will guarantee belly fat loss results. As deadlifts involve a large number of muscles, this maximizes your energy expenditure helping you to get in a calorie deficit.

Increases Muscle Strength And Stability 

Deadlifting is a great muscle mass and strength builder. A study by researchers at Texas Tech University found that after ten-week deadlift training, great improvements in strength and stability were observed in both male and female participants – especially women who were relatively new to lifting.

Increases Core Strength And Posture

Poor posture is a very common condition that can manifest as back pain.

Deadlifting can increase core strength, core stability and improve your posture. Deadlifting trains most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment.

Improves Overall Performance

Deadlifts have been shown to improve jump performance in athletes, reduce muscle loss in older adults, increase bone density for athletes in contact sports, and is an effective rehabilitation exercise following lower limb surgeries.

As well, the deadlift is a great exercise if you don’t have a lot of time to work out, as it will recruit a lot of musculature in a short amount of time.

Frequently Asked Questions:

Should You Do High Reps or Low Reps When Using Deadlifts For Weight Loss?

For weight loss, there are two main options. Heavier weights and lower reps (6 – 12 reps per set) will increase muscle mass. This will increase your metabolism, making your body more efficient at burning calories. Lighter weights and higher reps (15-20 reps per set) challenge your body to work aerobically. This increases the number of calories burned.

Is The Deadlift or Squat Better for Losing Weight?

Deadlifts and squats are effective exercises for gaining strength, burning calories and losing weight. One exercise is not better than the other, but rather, both should be used as part of a well-rounded training program to build muscle and lose body fat. If you’re interested in how squats can help you lose weight specifically, take a look at our article on squat benefits.

The Takeaway

Deadlifting is a compound exercise that engages major muscle groups throughout the body. This simultaneously triggers high-levels of fat loss by burning a large number of calories. Deadlifts will also stimulate muscle growth, which will burn even more calories and increase your metabolism.