Strength isn’t about age. It’s about form.

Why Deadlifts Get a Bad Rap

If you’re over 40 and avoid deadlifts because your back hurts..you’ve been misled.

Somewhere along the way, deadlifts got labeled as “dangerous for your back.” The truth? It’s not your age, it’s your form. Done right, deadlifts are one of the most powerful exercises you can do to stay strong, confident, and independent as you age.

The Lie the Industry Tells You

Fitness culture loves extremes: 30-day shreds, endless cardio, or avoiding certain lifts altogether once you hit a “certain age.”

But here’s the truth: avoiding movements like deadlifts doesn’t make you safer. It makes you weaker and weakness is what leads to injury, pain, and dependency later in life.

Deadlifts don’t cause back pain. Bad deadlifts cause back pain.

The 3 Most Common Pain Points (and How to Fix Them)

💥 Low Back Pain After Deadlifts

• Cause: Pulling with your spine instead of loading your hips.

• Cue: Push your hips back like you’re closing a car door.

• Fix: Turns it into a hip hinge instead of a back bend.

💥 Hamstrings Feel Like They’ll Snap

• Cause: Bar too far away, pulling from a stretched position.

• Cue: Drag the bar up your shins like a zipper.

• Fix: Keeps bar close, recruits glutes + hamstrings correctly.

💥 Can’t Keep Balance (Feel Rounded)

• Cause: Chest collapsing forward, weight too far out in front.

• Cue: Chest proud, shoulders in your back pocket.

• Fix: Neutral spine, braced core, stable base.

If you’ve been avoiding deadlifts because your back hurts or you’ve been told you’re “too old,” let’s be real your age isn’t the problem. It’s the misinformation that’s holding you back.

My 1:1 Precision Coaching program is built for people just like you, those who want to move better, lift smarter, and finally feel confident picking up weights again.

This isn’t about chasing PRs or pushing through pain. It’s about learning how to train with purpose, restore your strength safely, and rebuild the confidence to do the things you love inside and outside the gym.

You deserve to move freely, stay independent, and feel strong for decades to come.

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Why Deadlifts Matter More After 40

Here’s the thing: you don’t stop lifting because you get older...you get older because you stop lifting.

Deadlifts train the posterior chain which are the muscles responsible for posture, balance, and everyday movement like picking up a bag, lifting a suitcase, or carrying groceries.

Benefits after 40:

• Maintain muscle mass (preventing age-related decline).

• Build confidence in the gym instead of intimidation.

• Improve independence (less risk of falls, injuries, or the dreaded “nursing home decline”).

Deadlifts aren’t just a lift they’re a longevity strategy.

Deadlift Longevity Mini Workout

🔥 Warm-Up (5–7 minutes)

• Cat-Cow × 8

• Glute Bridge × 10

• Bird Dog (opposite arm/leg) × 8 per side

• Bodyweight Good Morning × 10

🔥 Prime Movers / Activation (2–3 rounds)

• Banded Hip Hinge × 10

• Banded Glute Walks × 8 each way

• Tall Plank Shoulder Taps × 10 per side

🔥 Main Deadlift Work (Strength Block)

Choose variation based on comfort & experience:

• Beginner → Kettlebell Deadlift (3 × 10)

• Intermediate → Trap Bar Deadlift (4 × 6–8)

• Advanced → Barbell Conventional or Romanian Deadlift (4 × 5–6)

Cues to repeat each rep:
👉 Hips back like closing a car door
👉 Bar drags up shins like a zipper
👉 Chest proud, shoulders in your back pocket

🔥 Accessory Work (2–3 rounds)

• Split Squat (or Reverse Lunge) → 8–10 per leg

• Dumbbell Row → 10 per side

• Side Plank Hold → 20–30 sec per side

🔥 Cool-Down (Optional)

• Child’s Pose (30 sec)

• Seated Forward Fold (20 sec)

• Glute Stretch (20 sec per side)

Don’t fear deadlifts they’re your insurance policy for aging strong.

Start small, build confidence, and master the hinge.

Ready to learn how to lift heavy safely and actually see results? DM <--- me “STRONG” and I’ll send you my free strength training starter guide.

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