Why Deadlifts Matter for Adults Over 65

Deadlifts are often thought of as a heavy gym exercise, but in reality they are one of the most practical and important movements for adults over 65. At Feat Fitness, we focus heavily on functional strength—training the body to handle real-world tasks with confidence. Few exercises achieve this as effectively as the deadlift.

Deadlifts build the strength required for everyday living: lifting objects, standing tall, maintaining balance, and staying independent. Below, we break down why this movement is so valuable and what muscles it actually works.

What Muscles Do Deadlifts Work?

Deadlifts train the entire posterior chain, meaning the muscles running from your ankles up to the back of your head. These muscles are the foundation of strong, efficient movement.

Primary muscles

Glutes: Provide the power to stand tall, climb stairs, and rise from the floor or a chair. Hamstrings: Assist the glutes in hip extension and help stabilise both the hips and lower back. Erector spinae (spinal muscles): Maintain spinal alignment, support posture, and contribute to a strong back. Lats: Help stabilise the spine and shoulders throughout the lift. Quadriceps: Play a supporting role during the standing phase of the movement.

Secondary and stabilising muscles

Core muscles: Brace the trunk and protect the spine, improving balance and stability. Upper-back muscles (traps, rhomboids): Support shoulder position and help maintain good posture. Forearms and grip muscles: Essential for everyday lifting and strongly linked with reduced fall risk.

Deadlifts are a compound movement. Instead of isolating muscles, they teach the whole body to work together, just like real life.

Why Deadlifts Are Essential for Adults Over 65

1. They train the hip hinge — the foundation of safe, independent movement

The hip hinge is the movement pattern you use when picking up a shopping bag, lifting something from the floor, or getting out of a chair.A strong hinge reduces strain on the lower back and keeps day-to-day activities safe and comfortable.

2. They reduce fall risk

Deadlifts improve hip strength, posture, balance, core stability and grip strength. All of these factors are closely linked to fall prevention, which makes deadlifting one of the most protective exercises an older adult can do.

3. They help maintain bone density

Deadlifts apply load through the hips and spine, signalling the body to maintain or increase bone density. This makes them particularly effective for those with osteoporosis or osteopenia when performed correctly.

4. They strengthen the lower back safely

Contrary to old beliefs, deadlifting (properly taught) strengthens the very muscles that protect the spine. Older adults often have weak spinal muscles and stiff hips, which can lead to back discomfort. Deadlifts restore strength, improve posture, and reinforce safe movement patterns.

5. They increase confidence and daily capability

Being able to lift weight safely has a powerful psychological effect. Many older adults find that as their strength improves, so does their confidence—leading to greater independence, reduced fear of movement, and improvements in overall wellbeing.

6. They are time-efficient and highly effective

For those training two or three times per week, deadlifts deliver multiple benefits in one movement: strength, balance, bone loading, functional mobility and improved posture. Few exercises offer such a comprehensive return on time invested.

The Bottom Line

Deadlifts are not just a gym exercise; they are a fundamental life movement. For adults over 65, they help maintain independence, improve everyday function, and keep the body resilient. At Feat Fitness, we incorporate variations of the deadlift into our programmes for older adults because it is one of the most effective ways to build functional strength safely and confidently.

At FEAT Fitness we host eight kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com