Do deadlifts increase longevity? The science behind lifting for a longer life

September 30, 2025 •

3 min read

According to a 2022 study in the British Journal of Sports Medicine, weight lifting was linked to a 9% to 22% lower risk of dying, suggesting a strong connection between resistance training and lifespan. So, do deadlifts increase longevity? The evidence points toward a significant correlation through key health benefits, but it's important to understand the mechanisms at play.

Quick Summary

Deadlifts boost overall health and functional fitness by building muscle mass, increasing bone density, and improving metabolic function. These physiological benefits can significantly increase one's healthspan and reduce mortality risk with proper technique and consistent effort.

Key Points

Predictor of Longevity: Studies correlate greater muscle mass and strength with lower all-cause mortality, making resistance training a key factor in extending healthspan.
Combats Muscle Loss: Deadlifts effectively counter sarcopenia, the age-related decline of muscle mass, by engaging multiple large muscle groups.
Strengthens Bones: The weight-bearing nature of deadlifts boosts bone mineral density, reducing the risk of osteoporosis and fractures as you age.
Boosts Metabolism: This compound exercise increases muscle mass and energy expenditure, improving metabolic health and aiding in weight management.
Enhances Functional Strength: By mimicking everyday lifting movements, deadlifts improve the strength, balance, and coordination needed for daily tasks, reducing fall risk.
Requires Proper Form: For safety and maximum benefit, mastering proper technique and seeking guidance from a certified trainer is crucial to avoid injury.
Best Paired with Cardio: Combining deadlifts with aerobic exercise offers the greatest longevity gains, supporting both cardiovascular and muscular health.

The Indirect Link: Deadlifts and Health Markers

While there is no single 'fountain of youth' exercise, deadlifts can significantly improve key health markers associated with a longer, higher-quality life. Building strength and muscle, which deadlifts do effectively, is associated with a lower risk of all-cause mortality. Proper and consistent deadlifts, as part of a balanced fitness routine, build a strong body better equipped for aging. This movement targets major muscles like glutes, hamstrings, and back, stimulating the musculoskeletal system for long-term health benefits.

Combating Sarcopenia and Building Muscle Mass

Aging often leads to sarcopenia, a decline in muscle mass and strength, which impacts independence and increases disease risk. Deadlifts combat this by engaging nearly all major muscle groups, promoting muscle growth (hypertrophy) and preserving existing muscle tissue. Maintaining muscle mass is strongly linked to longevity and a better quality of life in older age.

Boosting Bone Density to Prevent Osteoporosis

Deadlifts are a weight-bearing exercise that stimulates bone growth and increases bone mineral density, particularly in the spine and hips. This mechanical stress from lifting promotes bone remodeling and helps prevent osteoporosis, a condition that weakens bones and increases fracture risk.

Enhancing Metabolic and Cardiovascular Health

Deadlifts improve metabolic health through high energy expenditure during and after workouts, increasing resting metabolic rate. Increased muscle mass also contributes to a higher resting metabolism. Strength training improves insulin sensitivity and reduces the risk of type 2 diabetes. It also benefits cardiovascular health by improving blood pressure and cholesterol levels, and is most effective when combined with aerobic exercise.

Improving Functional Fitness and Preventing Falls

Deadlifts enhance functional fitness by strengthening muscles used in daily activities like lifting and carrying. They build a strong core and posterior chain, crucial for posture and stability. This is particularly important for older adults, improving balance and reducing the risk of falls.

Exploring Deadlift Variations: A Comparative Look

Choosing the right deadlift variation is crucial for safety and effectiveness. Here is a comparison of some common deadlift variations:


Feature	Conventional Deadlift	Romanian Deadlift (RDL)	Sumo Deadlift
Primary Muscles	Glutes, Hamstrings, Entire Back, Core	Hamstrings, Glutes, Lower Back	Glutes, Quadriceps, Inner Thighs, Back
Technique	Barbell lifted from the floor with a narrow stance (hip-width) and hips lower.	Barbell starts from thigh level, focusing on a hip hinge with minimal knee bend.	Wide stance with toes pointed outward, gripping the bar between the knees.
Range of Motion	Full range, from the floor to standing.	Partial range, with the bar stopping around mid-shin.	Shorter overall range of motion, easier for some with back issues.
Benefits	Ultimate full-body strength builder, high metabolic demand.	Excellent for isolating hamstrings and glutes, improves hinge mechanics.	Often easier on the lower back, targets different muscle groups more directly.
Best For...	General strength, overall muscle mass.	Injury prevention, correcting form, targeting hamstrings.	Individuals with long torsos, those seeking a back-friendly alternative.

Ensuring Safe Practice for Lifelong Benefits

Safety is paramount to gaining the longevity benefits of deadlifts. Proper form is crucial.

Prioritize Technique: Master the hip hinge pattern with light weights or a PVC pipe, maintaining a neutral spine.
Seek Guidance: Consult a certified personal trainer, especially if new to lifting or over 50.
Start Gradually: Use progressive overload carefully and listen to your body.
Allow for Recovery: Ensure adequate rest and sleep for muscle repair and growth.

Conclusion: Deadlifts as a Tool for a Stronger, Longer Life

Deadlifts are an effective tool for building physical qualities associated with longevity. Resistance training, especially compound movements like deadlifts, helps combat age-related muscle and bone loss, improves metabolic health, and enhances functional fitness. Combining deadlifts with aerobic exercise offers the greatest reduction in mortality risk and supports a higher quality of life. By prioritizing proper form and listening to your body, you can safely integrate deadlifts into your fitness plan for a stronger future.

Visit Harvard Health to learn more about adding weight lifting to workouts for longevity.

Frequently Asked Questions

While no single exercise can guarantee a longer life, deadlifts improve key health markers—including muscle mass, bone density, and metabolic health—that are strongly correlated with reduced mortality risk and improved healthspan.

Yes, when performed correctly and with appropriate weight, deadlifts can be very beneficial for older adults. Starting with lighter weights, focusing on form, and getting professional guidance is essential to avoid injury.

Many studies suggest that engaging in resistance training, which includes deadlifts, two to three times per week can provide significant longevity benefits, especially when combined with aerobic exercise.

Individuals with pre-existing back conditions should consult a doctor or physical therapist before attempting deadlifts. For some, focusing on proper hip-hinge mechanics and starting with variations like the Romanian deadlift (RDL) or using lighter weights can be a safer approach.

Not necessarily. Studies show benefits from "any" amount of weight training. While lifting heavier loads can accelerate muscle and bone adaptation, moderate resistance can still be highly effective for reaping longevity benefits.

The best variation depends on the individual's needs and capabilities. Conventional deadlifts build overall strength, while RDLs focus more on hamstrings and glutes, and Sumo deadlifts can be easier on the lower back for some.

While other resistance exercises are beneficial, deadlifts uniquely engage the entire posterior chain and core, making them exceptionally effective for improving functional strength and full-body resilience in a single movement.