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If you ask me what the single most important exercise is for staying strong, functional, and healthy as you age, my answer is simple: deadlifts. In fact, I often tell people, "Everybody deadlifts." It’s not just a philosophy for my clients—it's a truth grounded in how our bodies are designed to move and how we maintain vitality over time.
Deadlifts might just be the fountain of youth. Why? Because they elicit responses in the body that no other exercise can. Let me explain, but first, let me tell you about Ernie.
Ernie came to me at 62 years old, wanting to get in shape for a hunting trip, something he’d done every year for decades. But last year’s trip had been rough—he struggled with chronic low back pain that had plagued him for over 20 years. It affected how he did everything. He told me during his consultation, “When I’m working, I never bend over to pick things up. My back will lock up, and I won’t be able to move. I just can’t bend over.”
I’ve heard similar stories from dozens of clients over the years. People live in constant fear of triggering their back pain, tiptoeing through daily tasks, always careful not to aggravate it. They tell me things like, “I used to deadlift in high school, and I hurt my back—now I’m still suffering.”
But here’s the thing: deadlifts can be the answer, not the problem. With the right technique and approach, they strengthen the weak links causing that pain. I started working with Ernie, and after just two weeks, he came to me and said, “This is the first time in 20 years I didn’t wake up with back pain.”
Fast forward six months, and Ernie told a friend in the gym, “It’s just gone. I can’t believe it.” That’s the power of deadlifts—they transform your body, strengthen your back, and eliminate pain that people thought they’d live with forever.
At its core, the deadlift is a basic human movement. We all hinge at the hips to pick things up from the ground. Whether you’re a powerlifter hauling 500 pounds or a grandparent lifting your grandchild, the mechanics are the same. And it’s those mechanics—recruiting almost every muscle in your body—that make deadlifts so powerful.
Deadlifts work your glutes, hamstrings, lower back, core, grip, shoulders, and even your mind. They engage muscles that help you stand, walk, carry, and lift in your everyday life. This exercise not only builds strength but improves your balance, stability, and mobility—all critical factors in aging well.
One of the reasons I call deadlifts the fountain of youth is the hormonal response they trigger. Deadlifts increase your body’s production of testosterone and growth hormone, both of which are vital for maintaining muscle mass, bone density, and overall vitality as we age.
Now, I know what some of you may be thinking—especially my female clients—“I don’t want to bulk up.” But here’s the truth: unless you’re training like a bodybuilder and eating to support extreme muscle growth, you won’t suddenly develop big, bulky muscles. For women, increased testosterone and growth hormone help build lean muscle, increase strength, and support a toned, fit body, not bulk.
In fact, it’s these hormones that keep you feeling youthful, energetic, and strong without adding unnecessary size. Deadlifts help you build the type of muscle that boosts metabolism, improves daily function, and keeps you feeling powerful at any age.
People often ask me about my philosophy in training and programming. My answer? "Everybody deadlifts." Whether you’re 25 or 75, deadlifts are for you. Why? Because they build the kind of functional strength that translates into real-life abilities.
Deadlifts don’t just make you strong in the gym—they make you strong for life.
I get it—people fear deadlifts because we’ve all heard the horror stories: “I used to deadlift, and I hurt my back, and I’ve been hurting ever since.” But here’s the reality: when done correctly, deadlifts fix back pain. They strengthen the weak links that are actually causing your pain and protect your back from future injury.
For Ernie and many others, deadlifts didn’t just get them stronger; they freed them from years of chronic pain. And that’s the kind of change that transforms your life.
The key is learning proper form from the start. I highly recommend finding a knowledgeable coach or trainer who can guide you through the movement, correct your technique, and ensure you’re lifting safely. Whether you’re lifting a barbell, a kettlebell, or a sandbag, the right coaching will help you avoid injury and see progress.
Once you’ve mastered the basics, you’ll see how deadlifts can transform your strength and resilience.
The ability to stay strong, active, and independent as you age is priceless. It’s not just about how much you can lift—it’s about living a life free from pain, injury, and physical limitations. Deadlifts are a cornerstone of that journey. They build the strength, mobility, and stability that are essential for thriving in your later years.
So, if you want to tap into the real fountain of youth, it’s time to start deadlifting. Remember, everybody deadlifts—and that includes you.
Whether you’re new to fitness or a seasoned athlete, it’s never too late to start deadlifting. Start small, focus on your form, and work your way up. As you build strength and see the results in your everyday life, you’ll understand why I’m so passionate about this movement.
The fountain of youth isn’t some elusive mystery—it’s right here, waiting for you in the deadlift. So, let’s pick up that bar, that kettlebell, or even that grocery bag, and start building the strength that will carry us through life.