Deadlift Progression Calculator
Build Your Deadlift Progression Plan
Calculate safe weekly weight increases for deadlifts based on the scientific approach from the article. The article states: "Add 2.5kg next week. Focus on control. Your future self will thank you."
Important: Always prioritize form over weight. If your back rounds or your hips shoot up first, stop and adjust.
There’s no secret gym trick, no magic machine, no viral TikTok trend that beats the deadlift when it comes to real, lasting strength and health. Not push-ups. Not squats alone. Not running. The deadlift is the one exercise that does more for your body than almost any other-and it’s not even close.
Why the deadlift stands above everything else
The deadlift isn’t flashy. It doesn’t look like a workout you’d see on a fitness influencer’s Instagram feed. But here’s what it actually does: it turns your entire body into a single, powerful unit. When you lift a barbell from the floor to hip height, you’re engaging your glutes, hamstrings, lower back, upper back, traps, forearms, core, and even your grip. That’s nearly every major muscle group working together in one motion.
Studies from the Journal of Strength and Conditioning Research show that deadlifts activate more muscle fibers per repetition than any other common lift. Not just in the legs or back-but across the posterior chain, which is the entire backside of your body. That’s the part most people neglect, and that’s the part that keeps you from hunching over your desk, getting lower back pain, or losing mobility by 40.
Think about it: when was the last time you picked something heavy off the ground? Grocery bags, a child, a suitcase, a fallen tool. That’s a deadlift in real life. The exercise doesn’t just build muscle-it builds functional ability. You don’t train to lift weights. You train to live better.
What the deadlift fixes in your body
Most people sit too much. Their hips are tight, their shoulders round, their core disconnected. The deadlift fixes all of that. Here’s how:
- Posture: It strengthens your erector spinae and traps, pulling your shoulders back naturally.
- Core stability: Your abs and obliques have to brace hard to keep your spine neutral under load.
- Hip mobility: The movement pattern forces your hips to hinge properly, not just squat.
- Grip strength: You can’t cheat this one. Your hands hold the bar, and over time, they get stronger.
- Bone density: Weight-bearing compound lifts like this are proven to increase bone mineral density, especially in the spine and hips-critical as you age.
One 2023 study from the University of Melbourne tracked 120 adults over 18 months who did deadlifts twice a week. Those who stuck with it saw a 27% improvement in functional movement scores-things like standing from a chair without using hands, walking up stairs without stopping, or bending to tie shoes. No other exercise in the study came close.
Why other exercises don’t match up
Squats? Great for quads and knees. But they don’t load your posterior chain like the deadlift does. Push-ups? Excellent for chest and shoulders, but they’re bodyweight. You can’t keep progressing them the same way you can with a barbell.
Rowing machines? Cardio-focused. Pull-ups? Great for back width, but they don’t challenge your grip or hamstrings the same way. Even kettlebell swings-often touted as a “full-body” move-don’t load the spine in the same controlled, progressive way.
The deadlift is the only lift that lets you safely add weight every week, month, year. You start with 20kg. Then 40kg. Then 80kg. And each time, your body adapts-stronger muscles, tougher tendons, better nervous system control. That’s progression you can measure. That’s real growth.
How to start deadlifting (without getting hurt)
You don’t need a fancy gym. You don’t need a personal trainer. But you do need to learn the movement right.
- Stand with your feet hip-width apart, bar over the middle of your feet.
- Hinge at your hips, bend your knees just enough to grab the bar. Keep your back flat, chest up.
- Take a deep breath, brace your core like you’re about to get punched.
- Drive through your heels, lift the bar in a straight line up your shins.
- Stand tall, hips and shoulders rising together. Squeeze your glutes at the top.
- Lower the bar by pushing your hips back first, then bending your knees. Keep it close to your body.
Start light. Even 15kg is enough to learn the pattern. Do 3 sets of 5 reps, once or twice a week. Focus on form, not weight. If your back rounds, stop. If your hips shoot up first, stop. That’s not a deadlift-it’s a back injury waiting to happen.
Record yourself. Watch the video. Compare it to videos from certified strength coaches. Don’t guess. Learn.
Who shouldn’t deadlift
Almost everyone can. But if you’re in acute pain-especially in your lower back-or recovering from a recent spinal injury, you need to get cleared by a physiotherapist first. The deadlift isn’t dangerous if done right. But if you have a herniated disc or severe osteoporosis, you’ll need modifications.
There are variations: the trap bar deadlift (easier on the spine), the Romanian deadlift (more hamstring focus), or the sumo deadlift (wider stance). These aren’t alternatives-they’re tools. The classic barbell deadlift is still the gold standard.
The long-term payoff
People who deadlift regularly don’t just look stronger. They move differently. They carry groceries without groaning. They get up from the floor after playing with their kids. They don’t fear stairs. They sleep better. Their posture improves. Their confidence grows.
In Melbourne, I’ve seen it in the local gym: a 68-year-old woman deadlifting 60kg. A 22-year-old college student who used to slump at his desk, now standing tall. A man who used to need help lifting his own suitcase-now lifting 100kg without a second thought.
This isn’t about being the strongest person in the gym. It’s about being the person who doesn’t need help.
What to do next
If you’ve never deadlifted: grab a barbell tomorrow. Use a light weight. Film your first attempt. Do it right, even if it’s slow. Do it again next week. And the week after that.
If you’ve tried it and quit: you probably did it wrong. Go back. Learn. This isn’t a quick fix. It’s a lifelong tool.
If you’re already doing it: keep going. Add 2.5kg next week. Focus on control. Your future self will thank you.
Is the deadlift the only exercise I need?
No, but it’s the most important one. You still need some upper-body pushing (like push-ups or overhead presses), some pulling (like rows or pull-ups), and some mobility work. But if you could only do one exercise for the rest of your life, the deadlift would give you the most return on investment for strength, posture, and function.
Can I do deadlifts at home?
Yes, if you have a barbell and weight plates. A good quality bar and a flat, stable surface (like concrete or a heavy-duty rubber mat) are enough. Many people use bumper plates to protect floors. If you don’t have weights, start with bodyweight hip hinges and progress to dumbbell deadlifts.
How often should I deadlift?
Once or twice a week is enough for most people. Your body needs time to recover because it’s taxing your nervous system and spine. Don’t go heavy every session. Alternate between heavy days (3-5 reps) and lighter days (5-8 reps) with better form focus.
Why do my lower back hurt after deadlifting?
If your lower back hurts, you’re likely rounding your spine or letting your hips rise too fast. Your back should stay flat and neutral the whole time. If pain continues, stop and check your form with a coach. Mild soreness is normal. Sharp or persistent pain is not.
Will deadlifts make me bulky?
Not unless you’re eating in a huge surplus and training like a bodybuilder. Most people who deadlift regularly just get stronger and more toned. Women especially rarely get bulky from this-muscle growth requires specific conditions. Deadlifts sculpt a strong, capable body, not a bodybuilder’s.