Deadlifts as a Longevity Metric: Why Strength Predicts Lifespan

The fact that regularly going to the gym is good for our health isn’t news to anyone. But what if I told you that your ability to pull heavy weights off the ground could actually predict how long you’ll live? And no, this isn’t some kind of gym bro talk you end up overhearing during your leg day workout routine — there’s actual scientific evidence (that we’ll discuss later) that strength can be a predictor of mortality.

And on that note, there’s no better exercise to test your strength than the deadlift. Often seen as the king of exercises, the deadlift is a trial of strength, mobility, and overall health — all extremely important factors when it comes to determining longevity.

The Science Behind Strength and Longevity

So, what’s the deal between strength and longevity? Well, several studies have been conducted on the topic:

One of the most widely cited studies published in The Lancet found that grip strength is a stronger predictor of mortality than blood pressure. The researchers found that those with weaker grips were more likely to die from cardiovascular disease, cancer, and other health complications.

A study published in BMJ Open examined muscle strength and all-cause mortality in older adults, concluding that lower strength levels were associated with a higher risk of premature death.

Another study by the British Geriatrics Society found that grip strength could predict future disability and mortality, further emphasizing the importance of maintaining muscular strength as we age.

Additionally, research conducted on 2 million people published in the Archives of Physical Medicine and Rehabilitation demonstrated that resistance training, particularly movements that engage multiple muscle groups like deadlifts, can significantly improve functional capacity in older adults, reducing frailty and enhancing overall quality of life.

But why?

As we age, it’s normal to lose muscle mass. This process even has a name: sarcopenia. This decline in strength can lead to reduced mobility and endurance and increases the chances of developing health complications.

That’s why resistance training like weightlifting is so important even at the later stages of life. Moreover, compound exercises like the deadlift can significantly increase overall body strength.

Why Deadlifts Are the Ultimate Longevity Test

Now that you understand the correlation between strength and longevity, here’s why the deadlift is an excellent option as a metric for your body strength and overall good exercise to add to your routine.

• It engages your whole body.

The deadlift recruits several muscles and muscle groups at once (hamstrings, glutes, lats, traps, erector spinae, quads, and core) making it a truly complete exercise.

• They mimic real-life movements. 

Picking up groceries, lifting furniture, or even helping a friend move—all of these are deadlift-type motions. Being strong in this movement means you’re less likely to get injured in daily life.

• They improve grip strength. 

Since grip strength is a known biomarker for aging, consistently deadlifting helps maintain this key indicator of health.

Deadlifts vs. Other Strength Tests

Now you might be wondering, “What about squats or bench presses?”

Squats sure are a great way to focus on lower-body strength, but they simply don’t challenge grip strength or posterior chain activation to the same extent as deadlifts.

Bench presses are excellent for upper body strength, but fail to engage as many muscle groups simultaneously. Even bodyweight movements like pull-ups and push-ups, while great exercises that should be done regularly, don’t offer the same full-body strength challenge that deadlifts provide.

Unlike other lifts, deadlifts force the entire body to work as a unit. They improve posture, reinforce core stability, and develop the kind of strength that directly translates to everyday life. This makes them one of the most functional exercises for long-term health and injury prevention.

How to Use Deadlifts to Track Your Longevity

So, how do you know if your deadlift is up to par? Strength standards vary, but here’s a general guide:

• Beginner: Can lift their own body weight
• Intermediate: Can lift about 1.5x their body weight
• Advanced: Can lift 2x their body weight or more

If your deadlift strength is not there yet, don’t worry — progress is what matters. Focus on improving gradually and in no time you’ll be lifting big weights.

More Than Just Strength: The Extra Perks of Deadlifting

Here are a few more ways performing deadlifts can improve your quality of life.

• Stronger bones: Lifting heavy helps combat osteoporosis by increasing bone density.
• Better posture: Deadlifts reinforce proper spinal alignment, reducing back pain.
• Metabolic boost: More muscle means a higher resting metabolism, which helps with weight management.

How to Safely Add Deadlifts to Your Routine

If you’re new to deadlifts, start slow. First, you need a good warm-up to get the blood flowing. Deadlifts involve some serious weight and it’s not a good idea to try them cold.

Secondly, proper form is the most important thing during your deadlift. A good deadlift is done with a neutral spine, engaged core, puffed chest, and pushing with legs instead of pulling with the lower back. This will guarantee you are maximizing your gains and, most importantly, not getting yourself injured. 

Remember: Lifting lighter with perfect form is always going to be better than going heavy with bad technique.

Finally, try to do it 1-2 times a week. That’s enough to see progress without overwhelming your body. However, if it feels too much anyway, you can try variations like the trap bar deadlift or the sumo deadlift. Additionally, working on grip and forearm strength is almost essential to improve your maximum lift on this exercise.

Common Deadlift Mistakes (And How to Fix Them)

Every time we see beginners doing deadlifts we can spot the same mistakes. Here are the most common ones and how to fix them so you can start progressing faster and without the risk of hurting yourself.

• Rounding the back: This is probably the most common mistake. Always puff out your chest and brace your core during all your deadlift reps. Not doing this will lead you to lift with your lower back, curving your spine and putting your back health at extreme risk.
• Neglecting leg drive: The main muscle groups engaged by the deadlift are the back and legs. When performing your lifts, focus on driving through your legs. This not only will make the exercise easier but will also give your legs muscles a serious workout.
• Lifting too heavy too soon: The deadlift engages many muscles at the same time, which allows you to lift some serious weight pretty early. But don't let your ego fool you — master the form before increasing weight. Progressing with poor form will prevent you from achieving maximum gains and will also injure you in the long run.
• Letting the bar stray away: A lot of beginners let the bar drift forward or move side to side during deadlifts, and that’s a problem. It makes you waste energy trying to correct it and forces the bar to travel a longer path to lockout. Keeping the bar path straight and controlled makes your deadlift way more efficient and powerful.

Final Thoughts: Train for Strength, Live Longer

The deadlift isn’t exclusive to bodybuilders. It is a comprehensive exercise that keeps you strong and resilient as you age. So, next time you hit the gym, don’t just think about getting stronger—think about living longer.

Strength training isn’t just about aesthetics—it’s about staying independent, avoiding injuries, and living longer. With the Flex fitness app, you can build a program that fits your goals while tracking your strength over time.