Why the Deadlift Became My Favorite Exercise

If you had asked me a few years ago what my favorite exercise was, I probably would have answered
something like “bicycle crunches” or “jogging on the treadmill.” At that time, the deadlift looked
dangerous, complicated, and reserved for serious lifters who scream a little when they drop the bar.
I was the person quietly doing light dumbbells in the corner.

That changed slowly, almost by accident. One day my friend convinced me to join him for a short
strength session. He said, “Just learn the deadlift. If you only choose one movement, choose this
one.” I laughed at the idea, but after a few months of training, I realized he was right. The deadlift
has become the center of my workouts and one of the most useful movements I have ever learned.
This is a small story of how that happened, and why I think this exercise is worth respecting.

My first session with the barbell

The first time I tried to deadlift, I used an empty barbell. It felt embarrassingly light, which was
good because I was mostly focused on not looking like a complete beginner. My coach that day showed
me the basic cues:

• Keep the bar close to your shins.


• Push your hips back instead of bending like a shrimp.


• Keep your chest up and your spine neutral.


• Drive through your heels and stand tall.

It felt unnatural at first, like trying to learn a new language for my body. But after a few sets,
something clicked. The movement started to feel smooth, and I could feel the tension from my
hamstrings all the way up to my upper back. It wasn’t just a “lower back exercise” as I had feared.
It was a full-body effort.

Stronger in daily life, not just in the gym

The most surprising part came a few weeks later, outside the gym. I noticed that carrying grocery
bags felt easier. Lifting a heavy box from the floor no longer worried me. Even picking up my
suitcase to put it in the overhead compartment on a train felt strangely effortless.

That’s when I understood why people call the deadlift a “functional” movement. It mimics real life:
bending down, picking something up, and standing up with control. The difference is that in the gym,
I get to practice this pattern with proper form, gradually increasing the weight under supervision.
In everyday life, the same movement happens automatically, and my body is now prepared for it.

Back pain and posture changes

Before I started deadlifting regularly, I spent many hours in front of a computer each day. Like many
people, I would sometimes feel stiffness in my lower back, especially after long work sessions.
Nothing dramatic, but enough to make me feel older than I actually was.

After two months of deadlift training, that low, dull ache started to disappear. My posture changed
slightly: I stood taller, my shoulders didn’t roll forward as much, and walking felt more balanced.
It wasn’t that the deadlift magically “cured” my back. Instead, it strengthened the muscles that
support my spine — glutes, hamstrings, and the entire posterior chain. I also became more aware of
how I move. I started to hinge at the hips instead of rounding my back whenever I picked something
up from the floor.

Of course, there is always a risk if you use poor form or advance too quickly, but that’s true for
almost any movement. For me, learning the correct technique and progressing slowly made the deadlift
a tool for protecting my back, not hurting it.

Mental benefits: confidence and focus

There is also a mental side to this exercise that I didn’t expect. There is something very satisfying
about stepping up to a loaded barbell, taking a deep breath, and lifting a weight you once thought
was impossible. The moment when the bar leaves the ground and you feel the full weight move with
you is strangely empowering.

Deadlifting taught me to respect gradual progress. At first, adding 2.5 kg to each side felt scary.
Now I enjoy those small jumps. I stopped comparing myself to stronger people in the gym and started
competing only with my previous numbers. That shift in mindset carried over into other parts of my
life as well. Long projects, difficult tasks, learning new skills — everything feels more manageable
when I treat them like progressive overload: one small step at a time.

It also sharpened my focus. A heavy deadlift demands full attention. If my mind drifts, the lift
won’t move. During those few seconds before the pull, my breathing, grip, and positioning must come
together. It almost feels like meditation with iron.

Physical changes I actually noticed

From a purely physical perspective, the deadlift shaped my body in ways that other exercises never
did. My grip strength improved significantly — shaking hands, opening jars, carrying bags, everything
feels different now. My legs and glutes became stronger and more defined, even though I wasn’t doing
a lot of isolated leg exercises.

Another funny change: climbing stairs became easier. I used to feel my thighs burning when I had to
run up several flights. Now the sensation is very different; it feels more like my whole body is
helping, not just my quads. I guess that’s what happens when you train the entire posterior chain
instead of only the muscles you can see in the mirror.

How I keep deadlifts safe and sustainable

I’m still far from lifting impressive numbers, but I plan to keep deadlifting for a long time. To make
that possible, I follow a few simple rules:

• I never sacrifice form just to add more weight.


• I warm up with lighter sets and focus on the movement first.


• I listen to my lower back; if it feels off, I reduce the load.


• I alternate heavy days with lighter technique-focused sessions.

These habits keep me progressing slowly but steadily. The goal isn’t to become a powerlifter; it’s to
stay strong, healthy, and capable in everyday life.