What Is the Number 1 Workout? The One Exercise That Delivers Real Results
Ask ten people what the best workout is, and you’ll get ten different answers. Some swear by sprint intervals. Others say squats are king. A few will tell you it’s the pull-up. But if you strip away the noise, the one exercise that consistently outperforms every other in strength, muscle growth, fat loss, and functional movement? The deadlift.
Why the Deadlift Stands Alone
The deadlift isn’t flashy. It doesn’t have a TikTok dance. You won’t see it in a CrossFit WOD with a fancy name. But it’s the most complete movement you can do with a barbell. It works your back, glutes, hamstrings, quads, traps, forearms, core, and even your grip-all at once. No other single exercise hits that many major muscle groups with that much load.
Studies from the Journal of Strength and Conditioning Research show that deadlifts activate more muscle fibers than squats, lunges, or even bench presses when performed with proper form and progressive overload. And it’s not just about building muscle. Deadlifts improve posture, reduce lower back pain in the long term, and even boost hormone production like testosterone and growth hormone-key drivers for fat loss and recovery.
Think about it: when was the last time you lifted something heavy off the ground? Moving a box, picking up a child, hauling groceries-those are all real-world deadlifts. Mastering this movement makes everyday life easier. That’s why strength coaches, physical therapists, and elite athletes all agree: if you only do one lift, make it the deadlift.
How the Deadlift Compares to Other Popular Workouts
Let’s cut through the hype. Here’s how the deadlift stacks up against the usual suspects:
| Exercise | Muscles Worked | Functional Carryover | Calories Burned (per 5 reps) | Progression Potential |
|---|---|---|---|---|
| Deadlift | Back, glutes, hamstrings, quads, traps, core, grip | Very high-lifting objects off the floor | 85-100 kcal | High-can add 5-10 lbs per week for years |
| Squat | Quads, glutes, hamstrings, core | High-standing up, climbing stairs | 70-85 kcal | High-limited by mobility |
| Bench Press | Chest, shoulders, triceps | Low-rarely used in daily life | 50-60 kcal | Medium-plateaus quickly without accessories |
| Pull-Up | Back, biceps, forearms, core | Medium-pulling yourself up | 40-50 kcal | Low-hard to add weight without equipment |
| Running | Legs, cardio system | High-walking, hiking | 60-75 kcal (per 10 mins) | Medium-limited by joint stress |
The deadlift wins in almost every category. It’s the only one that combines heavy resistance with full-body engagement and real-world utility. Squats are great for legs. Pull-ups build back strength. But neither touches the deadlift’s total system impact.
Why People Avoid the Deadlift (And Why They Shouldn’t)
Here’s the truth: most people don’t do deadlifts because they’re scared. They think it’s dangerous. They’ve heard stories of people hurting their backs. But here’s the twist-the real danger isn’t the deadlift. It’s doing it wrong.
Bad form turns any movement into a risk. A rounded back during a deadlift? That’s asking for trouble. But a neutral spine, hips back, chest up, and driving through the heels? That’s one of the safest, most powerful movements your body can learn.
Take Sarah, a 42-year-old teacher from Bristol. She started deadlifting six months ago after chronic lower back pain kept her from playing with her kids. She began with just the empty bar-45 pounds-and focused on form for six weeks. Now she’s pulling 185 pounds. Her back pain? Gone. Her energy? Higher. She says it’s the first time in years she’s felt strong.
The key isn’t going heavy fast. It’s going slow, controlled, and smart. Start light. Master the hinge. Record yourself. Get feedback. The deadlift rewards patience more than ego.
How to Start Deadlifting (Even If You’re a Beginner)
You don’t need a gym membership to begin. You don’t need fancy gear. Just a barbell and some space. Here’s how to get started:
- Set up properly. Feet hip-width apart, bar over the middle of your feet. Grip just outside your knees.
- Engage your core. Take a deep breath into your belly-not your chest. Hold it.
- Hip hinge. Push your hips back, bend your knees slightly, and lower your chest. Your back stays flat.
- Drive through your heels. Push the floor away. Stand tall, squeezing your glutes at the top.
- Lower with control. Push your hips back again, keeping the bar close to your legs. Don’t drop it.
Do 3 sets of 5 reps with a weight that feels challenging but manageable. No more than 3 times a week. Rest 2-3 minutes between sets. Focus on form over weight. You’ll build strength faster this way.
Pro tip: Use bumper plates if you’re in a gym. They’re safer for dropping. If you’re at home, use dumbbells or kettlebells for Romanian deadlifts until you’re ready for the barbell.
What to Do After You Master the Deadlift
Once you’re pulling 1.5x your body weight consistently, the deadlift stops being a beginner exercise. It becomes a foundation. That’s when you add variations:
- Romanian deadlifts for hamstring focus
- Sumo deadlifts if you have longer legs or hip mobility issues
- Trap bar deadlifts for less lower back strain
- Single-leg deadlifts to fix imbalances
Some people use deadlifts as their main lift every week. Others cycle them in every 7-10 days. There’s no single right way. The goal is consistency, not intensity.
The Bigger Picture: Why This Matters Beyond the Gym
The deadlift isn’t just about looking strong. It’s about being strong when you need it. When you’re 60 and need to lift a suitcase into an overhead bin. When you’re 45 and have to carry a toddler up the stairs after a long day. When you’re 70 and want to stay independent.
Research from the University of Birmingham shows that people who regularly lift heavy weights (including deadlifts) have a 46% lower risk of premature death compared to those who don’t. Why? Because strength preserves muscle mass, protects joints, improves balance, and reduces fall risk as you age.
That’s not just fitness. That’s longevity.
Final Thought: It’s Not About the Number
The number one workout isn’t the one with the most likes or the most YouTube views. It’s the one that makes you stronger, safer, and more capable in real life. The deadlift delivers that-and it’s been doing it for decades.
You don’t need to do 100 exercises. You don’t need fancy machines or supplements. Just one movement, done right, consistently. That’s how real strength is built.
Is the deadlift safe for beginners?
Yes, if you start light and focus on form. Begin with just the barbell or even dumbbells. Practice the hip hinge movement without weight first. Record your form or ask a trainer to check it. Most injuries happen from rushing the weight, not the movement itself.
Can I do deadlifts if I have lower back pain?
Many people with chronic lower back pain find relief from deadlifts-once they learn proper technique. A 2023 study in the British Journal of Sports Medicine showed that controlled deadlifting reduced pain and improved function in 78% of participants with non-specific lower back pain. Start with light loads and prioritize spinal alignment over depth or weight.
How often should I deadlift?
Once or twice a week is enough for most people. Your body needs time to recover because the deadlift taxes your central nervous system. If you’re lifting heavy, stick to once a week. If you’re using lighter weights for technique, twice is fine. Always listen to your body-if you’re sore for more than 72 hours, you’re overdoing it.
Do I need special shoes for deadlifting?
Not at first. Flat-soled shoes like Converse or Vans work fine. Barefoot is even better if your gym allows it. Avoid cushioned running shoes-they make it harder to feel the floor and transfer force. Once you’re serious, consider weightlifting shoes with a slight heel, but they’re not required.
What’s the difference between conventional and sumo deadlifts?
Conventional deadlifts have your feet hip-width apart and hands outside your knees. Sumo deadlifts use a wide stance with hands inside your knees. Sumo reduces the range of motion and shifts stress to the hips and quads, making it easier for people with long torsos or mobility issues. Conventional is better for overall posterior chain development. Try both and stick with what feels stronger and more comfortable.
Next Steps
If you’ve never deadlifted, start this week. Grab a barbell or a pair of dumbbells. Do 3 sets of 5 with perfect form. Don’t worry about how much weight you’re lifting. Worry about how controlled you feel.
If you’ve been doing deadlifts but not seeing progress, check your form. Film yourself. Compare it to videos from certified strength coaches. Small adjustments make huge differences.
And if you’ve been avoiding deadlifts because you’re scared? Do one rep today. Just one. You might be surprised what your body can do.