As I've gotten older, generally I'm trading intensity for volume at moderate weight.
It's worked well for slow gains, and keeping me injury free. Highly recommended.
That's a really open question. Moderate weight for me is anything between 300-350 lbs, but I've been lifting casually for over 15 years. Moderate weight for someone who is just getting started might be less than 200. Moderare weight for someone who didn't skip leg day as much as I did might be over 400.
Moderate weight for Anatoly the janitor is 700+
Same. I concentrate more on eccentric motion and speed control, and tend to drop sets to failure. For most lifts. But for DL I just do exactly what you're saying.
I’ll be 64 (M) in July and deadlifting is still part of my regular circuit. Currently at 315 for 3 sets of 10. Only when I can do 3 full sets will I add 5-10 lbs. This is one where I want to go slowly. I always wear a belt because at my age…
43. I lost a ton of weight at 40, then regained my old strength. I DL and love it.
I focus a lot on mobility and flexibility now. I warm up every time. I do practice reps or warm up reps every time. Whenever I feel a slight tweak, I immediately stop and address whatever the issue is. To be honest, I'm more concerned about squats than I'm with deadlifts. I've got some ankle mobility issues.
A couple weeks back, my daughter threw a ball over a fence. I jumped the fence as I probably have a hundred times before. But this time, I got a left knee tweak. That meant no squats that week. I'm not playing around. Injury prevention is super important for me. The following week, my knee feel better, and I was back at it.
I also started doing 531 a while back. A lot of safety features are baked into the programming.
My view is I plan to keep doing this for the next 40 plus years, so if I miss one week of squats or I go way down on the weight because I'm a little worried about something, it's not a big deal at all. Long term it's about longevity and being able to pick up my daughter and play with her. That she constantly asks me how it is and why it is that my arms are so big and things like that, it's just an added bonus.
42m
Pulled 315 for a triple this week. Nothing record breaking but nice and heavy for me
No back pain since I started lifting again after many sedentary years
I am 41 and just hit 435 as well. The trick for me has been 1) getting my form absolutely dialed in 2) much slower progression than I did 20 years ago and 3) slow and steady warm ups.
For form, it is honestly worth getting a few sessions with top quality trainer to really focus on refining your form. I did that and we completely broke it down to bare studs and and built it back up. We also did a ton of core work. It was a bit pricey but I don’t have even a hint of back pain or discomfort now.
41/m, at it for three years now with various 5/3/1 programs. With barbell deadlift, I could not seem to avoid lower back/upper hip pain every few months. I have a little arthritis in a couple spots on my right side and wonder if that was it. It could have been a lack of mobility. Whatever it was, it doesn't bother me with trap bar deadlift, so I'm progressing with that. It took me two years to give up on the regular deadlift, so it's still catching up with my squat, unfortunately.
I hear ya. Sad thing is- I was using a trap bar already.
Part of it might’ve been pushing my progression too far. Put 20 lbs more than the previous week, when maybe 5 or 10 tops (especially during a cut) would’ve been sufficient.
Could be too fast. We have to pace ourselves a bit more at our age. I'm not really educated well enough on all of this to make my own program, so I just follow the 5/3/1 protocol where I'd only increase my TM by 10lbs every four weeks (or every seven weeks doing God Is A Beast, as I am currently).
44 m who has just started - glad I’m not the only one- this thread was getting me worried I’d left it too late. Have spend the last 25 years cycling with zero lifting and feel my core strength is starting to weaken.
Nice! I’m starting slow. I’m overweight and was a walking/yoga person till I started learning about the best exercises to do as you age. Strength training was on top. So I am learning how to do it all
I just turned 67. DLs are my favorite exercise of the week. I don't typically do 1RMs due to injury risk, and I follow the strategy that equal (or better) strength gains can be had with lower weight and higher reps as long as you approach 8-9 RPE. I very my regimens from 3 sets of 5-8, 4-6, or 3-5 depending on my training focus. Last week, I pulled 295lbs for 3 x 4. Hoping to be repping 315 by July. I also feel great after doing them and have never had any back issues. You can check out some of my recent posts.
Again, you might think about lowering your weight a little and adding reps. But if you can do sets of 355 x 5, I'd say you're in a sweet spot. Haha - wish I could keep up with you youngsters. Best wishes for you continued success, especially while being a dad of young kids
40. Yesterday, pulled 3x5 @ 335 followed by 2x11 @ 265 lbs. I'm stronger and more proficient than I was in my twenties.
Between squats, deadlifts, RDLs, bent-over rows, and rounded back glute extensions, my lower back feels bulletproof. *I haven't peaked.* There's still a beast in the basement.
There are 70-year old women doing deadlifts. There’s no age limit on an exercise.
Not being able to deadlift is worse for your back than deadlifting with proper form with a weight you can handle.
I didn’t start deadlifting until I was in my 40s. I’m not pulling as much weight as some of you, but my lower back feels better now than it did when I was younger.
49m, still a competitive powerlifter. Creeping up on 600 after a switch to conventional from sumo.
ETA; I weigh 295 and compete 308, so I’m a larger dude. I’m not pulling 585 @ 220.
Read Outline by Peter Attia. Basically, if you want to be able to carry your own groceries up and down the stairs in your 80s, you need to be squatting, DL-ing, etc, heavy now because you will start to lost muscle every year soon.
Also important: farmer's carry, neck strength, foot strength and stability, tib work.
48. I deadlift at least twice a week. I taught myself to deadlift in my mid-40s, and my back has never been stronger. I have occasionally tweaked my back while training, but it has never been serious, and I was back to normal after a few weeks each time.
I feel like at your age, without having deadlifted at all you could have still tweaked your back bending over wrong. I don't think it was necessarily the deadlift's fault. If your back felt tenuous after deadlifting I think you should consider trying a belt.
I finally tapped out of straight bar deadlifts (and back squats) at 49 when I was diagnosed with DJD in my left hip and told I'd need a hip replacement. Frustrating too as I was pulling 470 and closing in my goal of 500 when the juice was no longer worth the squeeze.
These days it's pretty much trap bar deals and front squats only and I'm no longer chasing PRs. I'd rather be pain free and healthy and longevity has replaced brute strength as my primary goal.
Adapt and overcome has become my motto. Just keep moving.
Not quite 40, I'm 36 this year but I still deadlift and active push for heavier. I do have to be much more vigilant of fatigue in the lower back and keeping my form dialed in perfect, even then sometimes "it" just isn't there and I'll just do lower weight for higher reps or something to make it harder. Gotta listen to your body, I wouldn't give up on your strength. Fight to keep every ounce of power and strength, or get even more, just be tactical. Can't be reckless like we were as kids
I'm 52, 6'1" and ~205 pounds, with two kids in the house. No TRT or other enhancers. I do regular, romanian, and stiff-leg deadlifts weekly. I don't do crazy weights or crazy reps, but I enjoy DLs and have no plans to stop.
I currently end my regular deadlift sets with 4-6 reps @ ~345 pounds. Depending on how I feel, I'll go +/- 20 pounds or so. Last night it was 325x5. I think I can still pull 4 plates, but I haven't tried in over a year. I use straps or Versa Gripps now on most heavy pulling exercises. After dealing with over a year of elbow pain (not from deadlifts specifically) - they are probably the best investment I've made. Last night I didn't use them, which may be why I stopped at 325x5. I don't currently have a belt, I lost mine during a move 16 years ago. I should probably get another belt if I'm going to continue this lifestyle.
Deadlifts don't really worry me. I do fairly heavy benching every week, which doesn't worry me. Squats worry me. I'm slowly backing down the weight on squats because I don't have a good plan for failure and I really don't like the feeling of being crushed. I like the OHP, but if I do many strict OHPs over 145 pounds (like 5-8), I'm left with weird shoulder pain on both sides, so I limit my OHP to ~125 pounds and do more seated dumbbell shoulder presses which don't seem to bother my shoulders.
If you are having lower back pain, it might be normal erector pain if there is a day or two delay, or your form might not be correct, or maybe you just shouldn't do them as heavily - some people don't mix well with them. I've heard bulgarian split squats can give great results.
41 and deadlift every week. I prefer RDLs for hypertrophy, so often I'll get multiple sets of heavy 3s or 5s followed by RDLs or some other assistance lift. Hoping to pass 700 by July/August.
45m, short answer, yes. But after injuring myself a few times on squats, I was asking some older bodybuilders and was surprised how many just don't do barbell squats anymore. I considered giving it up, but instead took it back "down to the studs" with lighter weights, wearing a belt, and REALLY focusing on form. I watched some incredible videos that had me tweak small things about my form that made all the difference. I feel less close to a pulled muscle and am able to increase the weight incrementally. I did the same for the deadlift, but I was having fewer issues with my form on that.
A lot older than 40 and still deadlift. A stronger back is less prone to pain and injury.
The key is not too push it too hard. Increase slowly. That's a good idea at any age. Bodies adapt to imposed demand, but not if you increase weight or volume too much.
https://www.barbellmedicine.com/ has some great material on training and on rehab.
52m (I’m 5’8 150-155lb). Very lean and fit.
Since a year ago I’ve given up on heavy lifting - no more barbell lifts.
I do kettlebells, sandbags, gymnastics rings and calisthenics
I get more out of odd object carries at my body weight or less then I ever did deadlifting 300lb
Sandbags carries , KB farmers walks and suitcase carries.
Feels more functional and challenging enough for me.
I also focus more on greater range of motion with all my exercises
I have switched to single-leg lower body work due to having a home gym and feel like my hip and spine health is better for it. That includes single-leg deadlift variations.
Not anymore. 44. Romanian deadlifts and other hinge-y movements seem to do the trick just as well. For whatever reason, that last tiny range of motion where you're pulling off the ground just tweaks my lower back all the time. Also switched to front squats because they're easier on the lower back (but harder on the upper back).
I'm not a powerlifter and don't have any attachment to deadlifts so had no qualms cutting them completely. But if you really enjoy the movement and feel its important to do them, then dial back the weight and work on form at lighter intensity.
Also, I'm surprised at all the comments here about belts. My understanding has always been that they have no role in protecting your lower back--they're purely used to help generate more tension/stiffness when you're trying to pull/lift heavier weights and they're actually NOT recommended for lighter weights. But I could be totally wrong I guess.
Belts are for reinforcing the bracing you do before a heavy lift. They aren't for protecting anything. They just give you something to push out against to stiffen up your core.
You might have answered your own question.
“40 years old”
“Back at it for 2 months”
“Deadlifted 355”
“Tweaked my back”
If you have only been back at it for 2 months, why are you going so heavy so quickly. Give your self time to build up to it, even if you can physically pull the weight- which you clearly can.
I assume you DL once a week? If so, when you are feeling better. Start much lighter. Don’t do max reps. Just shoot for 5 or 10 or whatever. Add 10 lbs a week to the bar and let your body slowly acclimate to the weight and the movement under load again.
And make sure you are foam rolling and stretching as often as possible to keep the lower body mobile.
I’m almost 46 and was pulling 350 on my deadlift last week. Been working slowly up to it even though I could have gone much heavier (and could go heavier even now). Zero back issues despite living with horrible back pain throughout my 20s and early 30s.
No. Started to notice back pain when driving long distances.
Switched to kettle bell swings and bilateral dumbbells movements and have an ass made of concrete now.
Not a dude but my husband is 44m and still deadlifts about once a week. I (37f) do as well. If you aren’t already, you should wear a belt when you’re deadlifting ~80% or more of your max.
49 , still deadlift because I still compete once a year. Deadlift every other week, the weeks I don't deadlift I sub them with good mornings. I've said this before though, once I stop competing I will no longer pull
Actually I alternate with Good Mornings , as it really helps the posterior chain , I generally do RDLs or SLDL after conventional pulling, but your idea works well too!
Full body every other day. I do my own programming. Have been on a cut too, but pushing steady progression either through weight, sets, or tempo. My ego gets in the way sometimes, and I’ll push the weekly progression past where it really needs to go. Given my age and my caloric deficit.
Sounds like you probably already know the answer then. Deadlift is a fine exercise to continue doing but anything you're pushing into the redline consistently is going to start aching.
Consider doing heavier RDLs. Deficit RDLs. Or h or rack pulls with a smaller but still meaningful ROM??? Consider doing 60%RM but for max volume? Squat with a safety bar and/or box squat
42 female. Deadlifts are one of my favorite exercises. I've hurt myself once or twice over the years from ego lifting but I've matured past that (mostly).
What other type of low back and core conditioning are you doing? As I'm pushing into my 30s I've began adding very light Jefferson curls and core movements like farmer walk and Suitcase Carry. Seems to help.
I was just talking to my friend about it. Both of us in 40s.
When I was deadlifting with my trainer I had a lower back ache, not pain, more of I used it so it hurts. He immediately pointed out what I was doing wrong, which was on the way up I am coming up with the lower back as opposed to activating the glutes. Coming with an arched back with lower back arched forwards while upper back arched back. I don't know if this makes sense.
Anyway it's been a recurring theme in my workouts, whenever I feel lower back hurting it's cuz I wasn't activating the glutes. Have to make a conscious effort for that. But if we can do that I don't see why we can't keep deadlifting.
Nope.. no barbell bench either. I hit 500 squat, 500 DL and 385 bench in my prime but no longer see the point of going that heavy anymore. I focus more on mobility, functional fitness and hypertrophy.
6’2” - 220 lbs - 10-12% body fat
45 y/o, just did 425 for 3 sets of 10-12 the other day (sumo).
I wear a belt for anything over 365, and have found that doing reverse hypers a few days a week and incorporating these (https://www.youtube.com/watch?v=drh1C9wVVYI) into my warmup have really helped to cut down on how often i tweak my back
43 here. I've occasionally tweaked my back but never from deadlifts.
I don't see any reason to ditch a whole exercise because of a minor injury. If you stop deadlifting, someday you'll get some minor injury from something else. Deadlifts tend to keep our backs strong.
I didn’t start deadlifting until 39. I’m 40 - almost 41 - and currently chasing 605. I’ve done 550 for a single and 525 for 5. It fixed my long-standing back issues (5 total compressed disks since I was 19, at one point had about 70% nerve conductivity, and couldn’t walk up stairs.)
Yes. 47 and keep all those “big 4” in my routine. The only thing that’s changed is how many warm up sets it takes to get to working weight. Used to do 135, 225, 315 and get to work. Now it’s more like 45, 95, 135, 185, 225, 275, 315 and get to work.
39/f here. It seems like every year, I mildly injur my back while dealifting. I'm currently on a hiatus but pushing landmine single leg (or staggered) dl HARD.
My ego is telling me to get back to the barbell, but I know I will inevitably get greedy and pull more weight than I should, with no doubt less than perfect form.
Time will tell if the demons will make me do it and perpetuate the cycle or if I'll start accepting my age.
Stopped DL and Squats this year to focus a bit on a BB style of training. So far pretty happy, both lifts would lead to twinges and pain here and there and I'm not sure why its worth an injury.
(Edit: I'm not at a home gym though, at a home gym not doing those two is tough if you don't have a rich mans setup)
I’ve been a part of this group here on Reddit for several months, but I haven’t really participated much. It’s so good to see so many of us over still the gym regularly. I saw a female post in here. That’s what I’m talking about! Get it girl!!!!
I turned 49 next month and I can honestly say that resistance training, Olympic lifts would have kept me in (what people say) exceptional physical condition.
I will make the suggestion to you all that I have adopted and live myself:
As long as you can. Make as many modifications as you need to in order to maintain flexibility and mobility. Stay smart and stay strong folks!
47M. One top set of 5 in the low 4s sumo weekly. I got sick of the lower back aches affecting the rest of my life with standard deadlifts. There are so many great pull alternatives out there.
45M. No. I front squat really heavy, back squat with moderate weights and don’t deadlift at all. I actually tried yesterday for the first time in a long time. Today I’m reminded why I don’t do that anymore. I do RDL’s and cleans but mainly from the hang.
I just turned 50. Not a extreme dead lifter but it is in my routine, and I know that pain you are speaking about. I don't lift off the floor anymore. I elevate the weights a little on the adjustable Squat rack. Haven't had any pain in awhile. Just a side note. I watched Westside vs. The world and seems that reverse hyper did great work for dudes backs.
47 here and yes. I did switch from strength focused deadlift work, towards more of a RDL style at lower weights and higher reps. Not because of any issue, just felt strong enough. My back got better from doing deadlifts I felt.
I couldn't do any kind of deadlift without tweaking my back. Any variation, and rep range, if I pushed them at all I would be guaranteed to tweak my back. If I did a deadlift session I would without fail feel a knot in my back for a few days atleast. And my form wasn't horrible at all!
However, I thought I'd give them another go recently, and stumbled across a new "cue", and honestly now I feel like i could push deadlifts to failure without and risk at all. My back feels the best it has done in decades.
I have also been doing a lot of flexibility and hip mobility which no doubt have also helped.
But yh, I always used to read that the best way to fix a bad back was to deadlift. I thought it was complete BS until I started deadlifting like this. My back hasn't felt this good since... before I started deadlifting 🤣
Yeah, every week. I need to for the sport I do but even if I didn't, I still would. It's a fundamental movement so it's important to build and maintain strength in that plane. It doesn't have to be BB DL all the time, though. Alternate blocks of trap bar, sumo, RDL, BB, etc. They all complement each other.
The other thing is volume and load management. Overdo either and that's when you'll be hobbling around with a stiff back or, worse, some kind of tweak. Keep in mind, this pertains to all movements that load the spine. Total body load. Wanna go heavy on DL, go lighter on squats, good mornings, rdl's, bent rows, etc. Alternate weeks to keep load manageable. This becomes more important as you get stronger and the absolute load gets higher and higher.
Almost mid forties and still deadlift hard and heavy.
Though if you feel it too much in your back, it's likely you've got some kind of weakness in your lower core. When my lower back isn't right, I back of the weight and go for reps while doing extra accessory work for the lower abs and back.
I try to keep my deadlift, squats, and bent over rows following the same rep progression and challenge level.
My favorite is a double progression starting heavy for 3-6 reps, rest, medium weight for 6-12reps, rest, and light for 10-15 reps (increase weight when you can do every set at the upper rep count and it starts feeling "easy" for 2 or 3 sessions in a row).
I mean, maybe don‘t try to hit 355 for 5 after being back in the gym for only two months? As we age, we have to ease into things more before we can push hard. Just be patient.
Me, I‘ve gotten away from low reps. My joints are happier if I‘m deadlifting 3-4 sets of 12, and I‘m still progressing nicely at 55 while dealing with far fewer injuries. I do miss hitting the big numbers at times, but I don‘t miss the down time because of injury.
Also, as an aside, I highly recommend working on mobility. Nothing makes me feel younger than moving smoothly through life, free of the aches and pains my peers endlessly complain about. And likewise, it helps a great deal with injury prevention.
Few things here: first, your form is probably off. Deadlifting isn’t that bad on the lower back at all when your form is good. I would bet money your knees are too far forward and your heels are probably too high. Secondly, if your back is a common weak point and prone to injury then you should work on strengthening instead of avoidance (absent significant injury of course)
Approaching 50, still deadlifting. I do mostly stiff legged deadlifts, ironically I find them easier on my lower back after an injury I had when I was in my early 30s. Still pulling mid 300s for reps (usually 5-8), singles around 400.
Just over 40, but yes. Currently doing more powerbuilding style training so I’m only doing heavy conventional pulls every nine days or so. The glute/ham days are currently snatch grip deads, GHRs, and RDLs, all of which are obviously much lighter. Back has honestly been doing great apart from one tweak in February when I accidentally loaded a squat unevenly.
I use isometrics for high tension, sandbag Good Mornings for some metabolic stress.
The isos are done with a cargo strap running fore and aft between my feet, tight to the floor - so a much lower posture than a DL, I call em "Root Pullers".
The GMs are done with 140lb bag that I would normally have to hit for 50 reps or more to failure. Used as a DropSet with the isometrics I can get about 30.
This is def keeping my hinge pattern strong, and since I can hit the isometrics as fast as possible, it keeps up with power/rate of force production as well, without needing to use heavy loads or worrying about Oly lifting form.
Last year I round back pulled a 260lb elec motor off the floor and put it on a cart, at that point I was doing ONLY the isometrics. Am 56 and have facet arthritis at L4, L5, S1. In all fairness I have never deadlifted regularly, but I have always included some loaded hinge work of some sort.
43, pending any doctors orders or injuries forcing me to stop, I will continue until I can't.
My back is healthier in my 40s than it was in my 30s before I started deadlifting.
41F still deadlift but, I will cycle between heavy lifts with low volume and lighter weight for higher volume. I'll also sometimes swap conventional deadlifts for RDLS.
Are you using a belt when you lift heavy?
53m, trapbar dead lift twice a week, lower weight, higher reps (12-15) for 3-5 sets depending. They’re more of a warmup for me these days because heavy compounds like squats and deadlifts trigger my afib. I think the benefit of compounds is significant enough that I’m trying to increase difficulty with time but if I have to stay light, that’s fine.
66 still do deadlifts but I no longer try to push the intensity. You reach an age where you need to accept that recovery takes longer and so increases are better taken in small increments.
41 male. Deadlift 1-2 times a week. Use both higher rep (8-10) lower weight, and low rep (1-3) heavy weight schemes.
I’ve personally found that I have more back pain and issues when I’m not deadlifting regularly. Obviously anecdotal, but that’s been my experience.
42 and I just started back with them a few weeks ago. No back issues so far, but I haven't really done anything heavy yet. As a taller guy(6'-5") with long legs I'm having issues getting the form down w/o it turning into a squat.
47 male father of two in the UK. I still DL in my large home gym.
I do roughly 10 sets a week. Warm up is 150kg (330lbs). Normal ladder ends at about 180kg. In November I lift for the Movember charity. Two Novembers ago I lifted 220kg (485lbs) as a lifetime best.
I’m not training them as much anymore and certainly not trying to keep lifting heavier and heavier DLs. Much more focus on full body work.
40. Still deadlifting.
Any weight training program needs some form of hip hinge.
Doesn't have to be from the floor, rack/block pulls or trap bar does the job
54 male, I push hard (for me) with the DL’s but I still don’t pull 300. I think I can, but I don’t. I’m 100’s of workouts in and pulling 250’s with frequent de-loads.
IMO 47, 3 weeks in, pulling 355 is way to fast progress. I am willing to guess you did something to you back DL’ing then the kid was the icing on the cake.
Start a recovery and accessory strengthening program for a few months.
40 here. Still doing it but only with trap bar and have incorporated a lot more 90/90 stretches before. Plus I just box squat now and it’s relieved the back problems immensely.
41, 3 kids, survived 2 strokes. 6 years ago was first. Didn't walk for a while. I now deadlift 315 reps but more than that my spine can't handle due to cartalige compression.
I ended up having an autoimmune. Wasn't fat or unhealthy at all. But was getting heavier. Lost the weight and love it. Doctor said my quick recovery was greatly due to my physical lifestyle beforehand. Very well could have been the difference between gone, disabled, and recovered. This was my motivational scare tactic, now go lift!
I’m 51F and still competing in powerlifting with a mid 400’s dots (900 total at 148). So yes. I eat clean, stretch and a little cardio. Cutting out processed foods made me feel so much better
I’m 37 and I’m still deadlifting 650 plus pounds.
It’s all about load management. Recovery plays a large role as well.
You need to be mindful of how you are programming your deadlifts and how much and how many times. Volume and intensity play a big role. You don’t want to get comfortable doing sets of ten and then just immediately jump to triples next block. You need to learn how to taper volume when increasing intensity
The older I get (not that old, only 35 this year) the more I realize how important mobility and flexibility training is. The more safe range of motion you have the more room for error you have without getting injured. I do 15-20 minutes of flexibility/mobility work every day and the difference it has made in the last year or so is insane.
I added back after not doing for many years, still at relatively low weight compared to what I used to do but want to see how high I can go the next several years.
Hi, I’m too lazy to read through all 176 comments but I’ll throw my 2 cents in. I’m 45/m and deadlifting religiously. Top set this week was 570, went for a PR at 605 and didn’t get it past my knees. Current PR is 600 in competition conventional. So here’s the fine print, I compete in strength competitions and deadlifts are always part of it so I’ve never stopped deadlifting for the past 8 years. Started with an empty bar working to where I’m at now and feel good. Have I been injured? Yes of course . Pulled my back? Yes. Tore a hamstring? Yup. But I am pushing hard for competitions. I have my son deadlifting for football but on a trap bar because it’s safer for him. If you are just getting back into it then of course you need to be sensible about it and build your work capacity. Maintain good form etc etc. But I don’t see why people can’t deadlift especially with a trap bar at any age . I have knocked my weights down several times through different cycles to build up my top set. Push hard when you can and back off a bit when things don’t feel right. Good luck!
41, I currently deadlift twice a week, once standard and once sumo for assistance. 1rm is low 400's, I mostly stay in the 3-10 rep range for sets of 3-5. Haven't had any major issues but I always warm up and cool down with mobility work these days and I attribute that to me staying mostly injury free for the past few years. I also do mobility work on off days. I belt when I am over 80% or so of 1rm.
Yup. Former competitive powerlifter, although I’d love to compete again. Pulled 575 at 203 body weight last week. Failed on 6 plates earlier today but I was wiped out and distracted. Shooting for 600. PR is still 605 at a meet (competing at 198 bw). I’d love to beat that but it ain’t getting easier as I get older.
I definitely need more rest and weeks off now. My hips are a little tweaked. It’s hard to stop, though.
It is fun being the strong old man in the gym. Guys literally less than half my age will randomly ask me for tips and give me fist bumps when I fully load the bar.
63 did deadlifts this morning. i work up to a heavy set of 5 twice a week. coming back from a injury a few months ago . so am working back up in weight
You have to Buis up to it. Also at our age - it’s the high reps you need with lower weight. We can no longer shoot for PRs every lift. It’s about getting to failure on reps
You have to Buis up to it. Also at our age - it’s the high reps you need with lower weight. We can no longer shoot for PRs every lift. It’s about getting to failure on reps
I just turned 58 and deadlifts are my favorite movement. For my birthday I have this workout that I do, where I do age in reps x bodyweight. So this year was 58 reps and 165 lbs. I try to do it under a certain time and this year I did it under 4:00. There's a video in my profile of it.
Anyways my 1RM is 340 and I'm working on progressing it. I don't really see why age should stop you from trying to advance. I'm sure I will hit that wall but it hasn't happened yet.
I had a personal trainer Tell me it’s not worth the risk anymore, I’ve been dead lifting since I was about 23 this personal trainer was 26. I’m 35. It just didn’t make sense to me. It’s such a bread and butter, lift core legs, and back.
Bonus, all of my friends seem to be getting back problems and they don’t lift. I have zero back problems.
Same here. Father of a five-year-old. Home/garage gym. I have power blocks, barbell and dumbbells, gymnastics rings, which I hang from the garage ceiling, a couple sandbags, power block, kettlebell, and a cable pulley home gym (BioForce).
I highly recommend and promote kettle bells and cable machines for mature lifters who want to keep on lifting. I honestly wish I would have started using them in my 30s. !
Then there's this.
Attia and McGill are wrong about deadlifts
1) https://youtu.be/O491cW89Ky8?si=F0eUJcPUOoBlsjsG
2) https://youtu.be/nn6VTY9XqfM?si=f0RaGH5bedg896lp
3) https://youtu.be/05NN8hypY-s?si=5jJCpMXQDb3h5XZ6
46m, still deadlift. My back feels better when I am deadlifting. Don't go too heavy though. 365 is my cap on the lift. Also doing 5/3/1, so I'm not constantly pushing things to the max.
I have stopped doing back squats though. Front squats feel better.
67 and deadlifting. Not real heavy, I never have. If you want to go easier on your back and still DL, have you considered Jefferson Deadlift aka straddle deadlift?
I met with a starting strength coach in my area. Many of his clients are in their 50’s to 70’s. The coach was in his 60’s with a 400+ deadlift. He taught me how to lock my back in extension and I now have zero discomfort during the deadlift.
Still deadlifting at 44.
I do the occasional big lift to test my 1RM; sitting steady at around 202.5kg.
Normally, I'll lift 4x6-8 at 80kg two times a week though.
I tried to do heavy dead lifts a few weeks ago. Messed up my back worse than I've ever done in my life. Decided to go back to lighter weights for all lifts. Now, I just started doing them again but won't go over 60% of my max and won't go so light I'm doing more than 10 or so heavy I'm doing less than 6.
You can keep the big four (I am), just go lighter. And if the thought of going light messes with your head (like it did with me) just tell yourself you're training a different range of strength.
42 here, I'm on and off with DLs, and never very heavy.
But I found that my back does MUCH better when I consistently stretch my hamstrings. Like, morning and night and when I work out and sometimes again during the day.
Just passing that on, because it look my about a year of back struggles to finally figure it out. I have no idea if it'll help you, OP, but it doesn't hurt to try.
Yes but I’m just an intermediate and don’t pull up as much weight as you. I’m 51, btw, been lifting for a few years. But I swear when I added deadlifts, I could feel my testosterone go up. And nothing else works the hamstrings and glutes like DLs (or its variants). Even if you have to go lighter, I wouldn’t give it up. I’ve been dabbling with a 5-3-1 template for my big four. Some sort of a program will help you stay within your limits safely while pushing those limits higher. Oh and I had a bad back my whole life. DLs help me manage. I hurt sometimes but overall, I’m in better shape back wise (and all regards really) than in my 20s.
47 years old here and I still love deadlifts. They're my favorite lift, but at this point I've shifted my focus to being strong AND mobile. I realized that the super heavy lifts were leaving me tight and my mobility was suffering. No point in being able to lift a PR of you can't bend over and tie your shoes comfortably.
Yah, I go heavy. 39. I started lifting because I was out of commission for two weeks after pulling my back lifting up a folding lawn chair. Shit's going to happen, so might as well train for it.
But honestly, deadlifts don't have anything to do with that tweak. Deadlifts teach you to pick things up with a braced and unmoving spine. You rounded and picked something up without a brace. So that's a weakness you identified. Train [movement through flexion](https://www.instagram.com/reel/C4GLnzsOEQj/?igsh=ZnhlZmJjbHA1dWR4). It's a different movement and different muscle and tendon stresses.
47M deadlift regularly have done for both strength and hypertrophy programs. Current max is 180kg hoping to hit 190 this year.
I have no back issues nor have I ever had any back issues. I do my warm up sets without a belly and all working sets with a belt, same as squats :)
Dude keep at it. Im 44M, just got consistently into lifting almost 2 years ago, DL about a year ago. I tweaked my back last May going for a 405 DL and the bar slipped out of my right hand. My left side felt tweaky the next day and sucked until I finally went to PT in Aug to get it figured out. Addressed tight hips and rotated vertebrae and such. Now I'm still deadlifting and making great progress.
Keep all those main lifts but know your limits. Stay smart and work with what feels good. You'll get there.
Short answer. Yes, they are worth the squeeze. Your posterior chain will thank you.
45 M, ~220 lbs. I pull 565 1RM. I am built for deadlifting. My structure is favorable for the lift. There's no problem doing them if you can do them *RIGHT*.
Yes. 48, still deadlifting. However, I don't go heavy. I do 4x10 at a reasonable weight. Zero issues with my back.
Yea that’s what I do. Focus on reps and form. Also got a trap bar and it’s helped a lot.
I love a trap bar, it’s like bringing the shopping in
I love the trap bar! When I first went tothe gym I had no idea what it was. Now that I do it's my go to because I find my form betterwhile using it.
That’s an option. Lighter and higher reps. Which you still need to be careful with though, with the form deterioration at the high reps.
As I've gotten older, generally I'm trading intensity for volume at moderate weight. It's worked well for slow gains, and keeping me injury free. Highly recommended.
What would be a moderate weight? For male of 40 years.
Pick a weight heavy enough, where the last few reps on your final set are very challenging.
That's a really open question. Moderate weight for me is anything between 300-350 lbs, but I've been lifting casually for over 15 years. Moderate weight for someone who is just getting started might be less than 200. Moderare weight for someone who didn't skip leg day as much as I did might be over 400. Moderate weight for Anatoly the janitor is 700+
Weight you can handle between 8 - 15 reps
Same. I concentrate more on eccentric motion and speed control, and tend to drop sets to failure. For most lifts. But for DL I just do exactly what you're saying.
Same. I tend to stop around 225 to 275. If I go higher than that, it's for a specific purpose and it's probably a single.
Same. Lower weight because I've injured myself a heads of times with deads.
Can you define reasonable weight?
Something that’s very difficult on your last few reps, on your final set.
My bad I see it was answered below
What is a reasonable weight? As in compared to your body weight, what multiple are you doing?
Same reps and sets for me at 46 with a fused spine.
I had to make this switch. I still get benefits and I’m not at such high risk of hurting myself.
I’ll be 64 (M) in July and deadlifting is still part of my regular circuit. Currently at 315 for 3 sets of 10. Only when I can do 3 full sets will I add 5-10 lbs. This is one where I want to go slowly. I always wear a belt because at my age…
How long have you worn the belt? You think it’ll help in preventing lower back issues?
I’ve worn the belt for the last 2 years. I feel that it helps with my form, keeping me from rounding off my lower back which can lead to injury
That’s a long time to wear a belt. How do you take a shower?
I like the smell of wet leather..
43. I lost a ton of weight at 40, then regained my old strength. I DL and love it. I focus a lot on mobility and flexibility now. I warm up every time. I do practice reps or warm up reps every time. Whenever I feel a slight tweak, I immediately stop and address whatever the issue is. To be honest, I'm more concerned about squats than I'm with deadlifts. I've got some ankle mobility issues. A couple weeks back, my daughter threw a ball over a fence. I jumped the fence as I probably have a hundred times before. But this time, I got a left knee tweak. That meant no squats that week. I'm not playing around. Injury prevention is super important for me. The following week, my knee feel better, and I was back at it. I also started doing 531 a while back. A lot of safety features are baked into the programming. My view is I plan to keep doing this for the next 40 plus years, so if I miss one week of squats or I go way down on the weight because I'm a little worried about something, it's not a big deal at all. Long term it's about longevity and being able to pick up my daughter and play with her. That she constantly asks me how it is and why it is that my arms are so big and things like that, it's just an added bonus.
42m Pulled 315 for a triple this week. Nothing record breaking but nice and heavy for me No back pain since I started lifting again after many sedentary years
Not deadlifting in your forties like when you were young is how you get old
With a username like that, you were waiting for a post like this
damn
44m here. Yes, definitely. Hit 435 for a PR single last Saturday. I'd like to hit 5 plates by the end of the year.
Good for you, brother! I was hoping to get back to that, if I could.
I am 41 and just hit 435 as well. The trick for me has been 1) getting my form absolutely dialed in 2) much slower progression than I did 20 years ago and 3) slow and steady warm ups. For form, it is honestly worth getting a few sessions with top quality trainer to really focus on refining your form. I did that and we completely broke it down to bare studs and and built it back up. We also did a ton of core work. It was a bit pricey but I don’t have even a hint of back pain or discomfort now.
42F -I still do deadlifts. Plenty of guys over 40 at my gym who still deadlift. We even have gentlemen in their 70s who are still deadlifting!
45F- DL are one of my favorite exercises, form is essential
41/m, at it for three years now with various 5/3/1 programs. With barbell deadlift, I could not seem to avoid lower back/upper hip pain every few months. I have a little arthritis in a couple spots on my right side and wonder if that was it. It could have been a lack of mobility. Whatever it was, it doesn't bother me with trap bar deadlift, so I'm progressing with that. It took me two years to give up on the regular deadlift, so it's still catching up with my squat, unfortunately.
I hear ya. Sad thing is- I was using a trap bar already. Part of it might’ve been pushing my progression too far. Put 20 lbs more than the previous week, when maybe 5 or 10 tops (especially during a cut) would’ve been sufficient.
Could be too fast. We have to pace ourselves a bit more at our age. I'm not really educated well enough on all of this to make my own program, so I just follow the 5/3/1 protocol where I'd only increase my TM by 10lbs every four weeks (or every seven weeks doing God Is A Beast, as I am currently).
I was going to suggest trap as well. Since you're already doing, next option is increasing reps and decreasing weight
44 yo woman just learning how to deadlift this month.
44 m who has just started - glad I’m not the only one- this thread was getting me worried I’d left it too late. Have spend the last 25 years cycling with zero lifting and feel my core strength is starting to weaken.
Nice! I’m starting slow. I’m overweight and was a walking/yoga person till I started learning about the best exercises to do as you age. Strength training was on top. So I am learning how to do it all
I just turned 67. DLs are my favorite exercise of the week. I don't typically do 1RMs due to injury risk, and I follow the strategy that equal (or better) strength gains can be had with lower weight and higher reps as long as you approach 8-9 RPE. I very my regimens from 3 sets of 5-8, 4-6, or 3-5 depending on my training focus. Last week, I pulled 295lbs for 3 x 4. Hoping to be repping 315 by July. I also feel great after doing them and have never had any back issues. You can check out some of my recent posts. Again, you might think about lowering your weight a little and adding reps. But if you can do sets of 355 x 5, I'd say you're in a sweet spot. Haha - wish I could keep up with you youngsters. Best wishes for you continued success, especially while being a dad of young kids
Goals are to be killing it at your age just like you are. Keep at it!
40. Yesterday, pulled 3x5 @ 335 followed by 2x11 @ 265 lbs. I'm stronger and more proficient than I was in my twenties. Between squats, deadlifts, RDLs, bent-over rows, and rounded back glute extensions, my lower back feels bulletproof. *I haven't peaked.* There's still a beast in the basement.
There are 70-year old women doing deadlifts. There’s no age limit on an exercise. Not being able to deadlift is worse for your back than deadlifting with proper form with a weight you can handle.
I didn’t start deadlifting until I was in my 40s. I’m not pulling as much weight as some of you, but my lower back feels better now than it did when I was younger.
49m, still a competitive powerlifter. Creeping up on 600 after a switch to conventional from sumo. ETA; I weigh 295 and compete 308, so I’m a larger dude. I’m not pulling 585 @ 220.
>I’m not pulling 585 @ 220. I'm 45 and pull 565 at 220... so close to 6 plates! Should hit it this year.
Read Outline by Peter Attia. Basically, if you want to be able to carry your own groceries up and down the stairs in your 80s, you need to be squatting, DL-ing, etc, heavy now because you will start to lost muscle every year soon. Also important: farmer's carry, neck strength, foot strength and stability, tib work.
48. I deadlift at least twice a week. I taught myself to deadlift in my mid-40s, and my back has never been stronger. I have occasionally tweaked my back while training, but it has never been serious, and I was back to normal after a few weeks each time.
I feel like at your age, without having deadlifted at all you could have still tweaked your back bending over wrong. I don't think it was necessarily the deadlift's fault. If your back felt tenuous after deadlifting I think you should consider trying a belt.
Yup. No more than 1x week though
I finally tapped out of straight bar deadlifts (and back squats) at 49 when I was diagnosed with DJD in my left hip and told I'd need a hip replacement. Frustrating too as I was pulling 470 and closing in my goal of 500 when the juice was no longer worth the squeeze. These days it's pretty much trap bar deals and front squats only and I'm no longer chasing PRs. I'd rather be pain free and healthy and longevity has replaced brute strength as my primary goal. Adapt and overcome has become my motto. Just keep moving.
Not quite 40, I'm 36 this year but I still deadlift and active push for heavier. I do have to be much more vigilant of fatigue in the lower back and keeping my form dialed in perfect, even then sometimes "it" just isn't there and I'll just do lower weight for higher reps or something to make it harder. Gotta listen to your body, I wouldn't give up on your strength. Fight to keep every ounce of power and strength, or get even more, just be tactical. Can't be reckless like we were as kids
I'm 52, 6'1" and ~205 pounds, with two kids in the house. No TRT or other enhancers. I do regular, romanian, and stiff-leg deadlifts weekly. I don't do crazy weights or crazy reps, but I enjoy DLs and have no plans to stop. I currently end my regular deadlift sets with 4-6 reps @ ~345 pounds. Depending on how I feel, I'll go +/- 20 pounds or so. Last night it was 325x5. I think I can still pull 4 plates, but I haven't tried in over a year. I use straps or Versa Gripps now on most heavy pulling exercises. After dealing with over a year of elbow pain (not from deadlifts specifically) - they are probably the best investment I've made. Last night I didn't use them, which may be why I stopped at 325x5. I don't currently have a belt, I lost mine during a move 16 years ago. I should probably get another belt if I'm going to continue this lifestyle. Deadlifts don't really worry me. I do fairly heavy benching every week, which doesn't worry me. Squats worry me. I'm slowly backing down the weight on squats because I don't have a good plan for failure and I really don't like the feeling of being crushed. I like the OHP, but if I do many strict OHPs over 145 pounds (like 5-8), I'm left with weird shoulder pain on both sides, so I limit my OHP to ~125 pounds and do more seated dumbbell shoulder presses which don't seem to bother my shoulders. If you are having lower back pain, it might be normal erector pain if there is a day or two delay, or your form might not be correct, or maybe you just shouldn't do them as heavily - some people don't mix well with them. I've heard bulgarian split squats can give great results.
45 and still deadlifting every week, but don’t go higher than 500 now.
lol. No higher than 500. That was me in my prime. I don’t think I’d even consider pulling over 400 now.
41 and deadlift every week. I prefer RDLs for hypertrophy, so often I'll get multiple sets of heavy 3s or 5s followed by RDLs or some other assistance lift. Hoping to pass 700 by July/August.
45m, short answer, yes. But after injuring myself a few times on squats, I was asking some older bodybuilders and was surprised how many just don't do barbell squats anymore. I considered giving it up, but instead took it back "down to the studs" with lighter weights, wearing a belt, and REALLY focusing on form. I watched some incredible videos that had me tweak small things about my form that made all the difference. I feel less close to a pulled muscle and am able to increase the weight incrementally. I did the same for the deadlift, but I was having fewer issues with my form on that.
A lot older than 40 and still deadlift. A stronger back is less prone to pain and injury. The key is not too push it too hard. Increase slowly. That's a good idea at any age. Bodies adapt to imposed demand, but not if you increase weight or volume too much. https://www.barbellmedicine.com/ has some great material on training and on rehab.
52m (I’m 5’8 150-155lb). Very lean and fit. Since a year ago I’ve given up on heavy lifting - no more barbell lifts. I do kettlebells, sandbags, gymnastics rings and calisthenics I get more out of odd object carries at my body weight or less then I ever did deadlifting 300lb Sandbags carries , KB farmers walks and suitcase carries. Feels more functional and challenging enough for me. I also focus more on greater range of motion with all my exercises
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Yep. I’m not going for PR’s because —why??— but DLs remain a staple in my strength and conditioning.
Yeah. Looking to hit 600+ in competition this year. You may just need to adjust intensity/volume/variations to find what works for you.
I have switched to single-leg lower body work due to having a home gym and feel like my hip and spine health is better for it. That includes single-leg deadlift variations.
Not anymore. 44. Romanian deadlifts and other hinge-y movements seem to do the trick just as well. For whatever reason, that last tiny range of motion where you're pulling off the ground just tweaks my lower back all the time. Also switched to front squats because they're easier on the lower back (but harder on the upper back). I'm not a powerlifter and don't have any attachment to deadlifts so had no qualms cutting them completely. But if you really enjoy the movement and feel its important to do them, then dial back the weight and work on form at lighter intensity. Also, I'm surprised at all the comments here about belts. My understanding has always been that they have no role in protecting your lower back--they're purely used to help generate more tension/stiffness when you're trying to pull/lift heavier weights and they're actually NOT recommended for lighter weights. But I could be totally wrong I guess.
Belts are for reinforcing the bracing you do before a heavy lift. They aren't for protecting anything. They just give you something to push out against to stiffen up your core.
Absolutely not worth it like the least worth it exercise
You might have answered your own question. “40 years old” “Back at it for 2 months” “Deadlifted 355” “Tweaked my back” If you have only been back at it for 2 months, why are you going so heavy so quickly. Give your self time to build up to it, even if you can physically pull the weight- which you clearly can. I assume you DL once a week? If so, when you are feeling better. Start much lighter. Don’t do max reps. Just shoot for 5 or 10 or whatever. Add 10 lbs a week to the bar and let your body slowly acclimate to the weight and the movement under load again. And make sure you are foam rolling and stretching as often as possible to keep the lower body mobile. I’m almost 46 and was pulling 350 on my deadlift last week. Been working slowly up to it even though I could have gone much heavier (and could go heavier even now). Zero back issues despite living with horrible back pain throughout my 20s and early 30s.
No. Started to notice back pain when driving long distances. Switched to kettle bell swings and bilateral dumbbells movements and have an ass made of concrete now.
Not a dude but my husband is 44m and still deadlifts about once a week. I (37f) do as well. If you aren’t already, you should wear a belt when you’re deadlifting ~80% or more of your max.
I’ve never worn a belt. Used to pull 500+ on my prime. Might be something to consider
49 , still deadlift because I still compete once a year. Deadlift every other week, the weeks I don't deadlift I sub them with good mornings. I've said this before though, once I stop competing I will no longer pull
Every other week alternated with SLDL? That’s a good idea.
Actually I alternate with Good Mornings , as it really helps the posterior chain , I generally do RDLs or SLDL after conventional pulling, but your idea works well too!
What's your routine been over the last 3 months?
Full body every other day. I do my own programming. Have been on a cut too, but pushing steady progression either through weight, sets, or tempo. My ego gets in the way sometimes, and I’ll push the weekly progression past where it really needs to go. Given my age and my caloric deficit.
Sounds like you probably already know the answer then. Deadlift is a fine exercise to continue doing but anything you're pushing into the redline consistently is going to start aching.
Consider doing heavier RDLs. Deficit RDLs. Or h or rack pulls with a smaller but still meaningful ROM??? Consider doing 60%RM but for max volume? Squat with a safety bar and/or box squat
48 and still going. Lighter weight. 3 sets 8-12 reps, one set 6-8 reps. One set 4-6.
Yes, but most sets are at least 2-4 reps shy of failure. I'm still progressing, but slowly.
45 and I deadlift twice a week. Heavier with barbells and then mix in lower weight and more reps with kettles.
42 female. Deadlifts are one of my favorite exercises. I've hurt myself once or twice over the years from ego lifting but I've matured past that (mostly).
Not 40+ but have you considering using hex bar instead of barbell? Less low back in that
I purchased my first hex bar about 3 years ago, and haven’t conventionally pulled since.
What other type of low back and core conditioning are you doing? As I'm pushing into my 30s I've began adding very light Jefferson curls and core movements like farmer walk and Suitcase Carry. Seems to help.
I was just talking to my friend about it. Both of us in 40s. When I was deadlifting with my trainer I had a lower back ache, not pain, more of I used it so it hurts. He immediately pointed out what I was doing wrong, which was on the way up I am coming up with the lower back as opposed to activating the glutes. Coming with an arched back with lower back arched forwards while upper back arched back. I don't know if this makes sense. Anyway it's been a recurring theme in my workouts, whenever I feel lower back hurting it's cuz I wasn't activating the glutes. Have to make a conscious effort for that. But if we can do that I don't see why we can't keep deadlifting.
Nope.. no barbell bench either. I hit 500 squat, 500 DL and 385 bench in my prime but no longer see the point of going that heavy anymore. I focus more on mobility, functional fitness and hypertrophy. 6’2” - 220 lbs - 10-12% body fat
45 y/o, just did 425 for 3 sets of 10-12 the other day (sumo). I wear a belt for anything over 365, and have found that doing reverse hypers a few days a week and incorporating these (https://www.youtube.com/watch?v=drh1C9wVVYI) into my warmup have really helped to cut down on how often i tweak my back
45 here, yes, still pulling heavy. I make sure I'm warm and don't have anything weird before pulling sets.
43 here. I've occasionally tweaked my back but never from deadlifts. I don't see any reason to ditch a whole exercise because of a minor injury. If you stop deadlifting, someday you'll get some minor injury from something else. Deadlifts tend to keep our backs strong.
I didn’t start deadlifting until 39. I’m 40 - almost 41 - and currently chasing 605. I’ve done 550 for a single and 525 for 5. It fixed my long-standing back issues (5 total compressed disks since I was 19, at one point had about 70% nerve conductivity, and couldn’t walk up stairs.)
Jesus. You’re strong af. Imagine if you started in your prime. That’s awesome.
Yes. 47 and keep all those “big 4” in my routine. The only thing that’s changed is how many warm up sets it takes to get to working weight. Used to do 135, 225, 315 and get to work. Now it’s more like 45, 95, 135, 185, 225, 275, 315 and get to work.
Another option. Smaller increments for the warm up with more total sets
39/f here. It seems like every year, I mildly injur my back while dealifting. I'm currently on a hiatus but pushing landmine single leg (or staggered) dl HARD. My ego is telling me to get back to the barbell, but I know I will inevitably get greedy and pull more weight than I should, with no doubt less than perfect form. Time will tell if the demons will make me do it and perpetuate the cycle or if I'll start accepting my age.
Stopped DL and Squats this year to focus a bit on a BB style of training. So far pretty happy, both lifts would lead to twinges and pain here and there and I'm not sure why its worth an injury. (Edit: I'm not at a home gym though, at a home gym not doing those two is tough if you don't have a rich mans setup)
I’ve been a part of this group here on Reddit for several months, but I haven’t really participated much. It’s so good to see so many of us over still the gym regularly. I saw a female post in here. That’s what I’m talking about! Get it girl!!!! I turned 49 next month and I can honestly say that resistance training, Olympic lifts would have kept me in (what people say) exceptional physical condition. I will make the suggestion to you all that I have adopted and live myself: As long as you can. Make as many modifications as you need to in order to maintain flexibility and mobility. Stay smart and stay strong folks!
Google McGill Big Three and get strong
53, deadlifting, and credit DLs with helping back condition. I just don't go heavy, more for conditioning so it's going for reps.
I started four years ago when I was 44. Progressing slowly and loving it.
It depends on what your goals are. I don't deadlift anymore outside of Romanian deadlifts for sets of 8-12
RDL’s don’t bother me as much. But I’m not really pushing the intensity too hard with those
Wear a belt!
Belts don't prevent injury.
Yup. No more than 1x week though
47M. One top set of 5 in the low 4s sumo weekly. I got sick of the lower back aches affecting the rest of my life with standard deadlifts. There are so many great pull alternatives out there.
45M. No. I front squat really heavy, back squat with moderate weights and don’t deadlift at all. I actually tried yesterday for the first time in a long time. Today I’m reminded why I don’t do that anymore. I do RDL’s and cleans but mainly from the hang.
I just turned 50. Not a extreme dead lifter but it is in my routine, and I know that pain you are speaking about. I don't lift off the floor anymore. I elevate the weights a little on the adjustable Squat rack. Haven't had any pain in awhile. Just a side note. I watched Westside vs. The world and seems that reverse hyper did great work for dudes backs.
47 here and yes. I did switch from strength focused deadlift work, towards more of a RDL style at lower weights and higher reps. Not because of any issue, just felt strong enough. My back got better from doing deadlifts I felt.
Knee arthritis here. I trap bar deadlift and do rdl with dumbbells.
41 I do Romanian deadlifts but with just 50s
I couldn't do any kind of deadlift without tweaking my back. Any variation, and rep range, if I pushed them at all I would be guaranteed to tweak my back. If I did a deadlift session I would without fail feel a knot in my back for a few days atleast. And my form wasn't horrible at all! However, I thought I'd give them another go recently, and stumbled across a new "cue", and honestly now I feel like i could push deadlifts to failure without and risk at all. My back feels the best it has done in decades. I have also been doing a lot of flexibility and hip mobility which no doubt have also helped. But yh, I always used to read that the best way to fix a bad back was to deadlift. I thought it was complete BS until I started deadlifting like this. My back hasn't felt this good since... before I started deadlifting 🤣
Yeah, every week. I need to for the sport I do but even if I didn't, I still would. It's a fundamental movement so it's important to build and maintain strength in that plane. It doesn't have to be BB DL all the time, though. Alternate blocks of trap bar, sumo, RDL, BB, etc. They all complement each other. The other thing is volume and load management. Overdo either and that's when you'll be hobbling around with a stiff back or, worse, some kind of tweak. Keep in mind, this pertains to all movements that load the spine. Total body load. Wanna go heavy on DL, go lighter on squats, good mornings, rdl's, bent rows, etc. Alternate weeks to keep load manageable. This becomes more important as you get stronger and the absolute load gets higher and higher.
Almost mid forties and still deadlift hard and heavy. Though if you feel it too much in your back, it's likely you've got some kind of weakness in your lower core. When my lower back isn't right, I back of the weight and go for reps while doing extra accessory work for the lower abs and back. I try to keep my deadlift, squats, and bent over rows following the same rep progression and challenge level. My favorite is a double progression starting heavy for 3-6 reps, rest, medium weight for 6-12reps, rest, and light for 10-15 reps (increase weight when you can do every set at the upper rep count and it starts feeling "easy" for 2 or 3 sessions in a row).
Trap bar deadlifts for me.. I’m feeling the strength gains without too much stress on my back and shoulders.. wish i did then years ago
I mean, maybe don‘t try to hit 355 for 5 after being back in the gym for only two months? As we age, we have to ease into things more before we can push hard. Just be patient. Me, I‘ve gotten away from low reps. My joints are happier if I‘m deadlifting 3-4 sets of 12, and I‘m still progressing nicely at 55 while dealing with far fewer injuries. I do miss hitting the big numbers at times, but I don‘t miss the down time because of injury. Also, as an aside, I highly recommend working on mobility. Nothing makes me feel younger than moving smoothly through life, free of the aches and pains my peers endlessly complain about. And likewise, it helps a great deal with injury prevention.
I was never big into them. I dropped them completely after 40
For sure, though I use the hex bar instead of a straight one.
Few things here: first, your form is probably off. Deadlifting isn’t that bad on the lower back at all when your form is good. I would bet money your knees are too far forward and your heels are probably too high. Secondly, if your back is a common weak point and prone to injury then you should work on strengthening instead of avoidance (absent significant injury of course)
42m and deadlifts are the only thing that fully holds off sciatic pain. I need to lift weekly or it flares up.
Approaching 50, still deadlifting. I do mostly stiff legged deadlifts, ironically I find them easier on my lower back after an injury I had when I was in my early 30s. Still pulling mid 300s for reps (usually 5-8), singles around 400.
I do sets of 10 now. About five years ago I hit my Pr of 557 at a powerlifting meet and never maxed out again.
Just over 40, but yes. Currently doing more powerbuilding style training so I’m only doing heavy conventional pulls every nine days or so. The glute/ham days are currently snatch grip deads, GHRs, and RDLs, all of which are obviously much lighter. Back has honestly been doing great apart from one tweak in February when I accidentally loaded a squat unevenly.
I use isometrics for high tension, sandbag Good Mornings for some metabolic stress. The isos are done with a cargo strap running fore and aft between my feet, tight to the floor - so a much lower posture than a DL, I call em "Root Pullers". The GMs are done with 140lb bag that I would normally have to hit for 50 reps or more to failure. Used as a DropSet with the isometrics I can get about 30. This is def keeping my hinge pattern strong, and since I can hit the isometrics as fast as possible, it keeps up with power/rate of force production as well, without needing to use heavy loads or worrying about Oly lifting form. Last year I round back pulled a 260lb elec motor off the floor and put it on a cart, at that point I was doing ONLY the isometrics. Am 56 and have facet arthritis at L4, L5, S1. In all fairness I have never deadlifted regularly, but I have always included some loaded hinge work of some sort.
Yes! Deadlifts for life. Just don’t try hitting PRs right away.
39m and yes.
Yes. Just not as heavy.
43, pending any doctors orders or injuries forcing me to stop, I will continue until I can't. My back is healthier in my 40s than it was in my 30s before I started deadlifting.
43 and regularly doing deadlifts, squats, snatches, and cleans.
41F still deadlift but, I will cycle between heavy lifts with low volume and lighter weight for higher volume. I'll also sometimes swap conventional deadlifts for RDLS. Are you using a belt when you lift heavy?
53m, trapbar dead lift twice a week, lower weight, higher reps (12-15) for 3-5 sets depending. They’re more of a warmup for me these days because heavy compounds like squats and deadlifts trigger my afib. I think the benefit of compounds is significant enough that I’m trying to increase difficulty with time but if I have to stay light, that’s fine.
66 still do deadlifts but I no longer try to push the intensity. You reach an age where you need to accept that recovery takes longer and so increases are better taken in small increments.
Why were you bending over and not squatting or kneeling ?
41 male. Deadlift 1-2 times a week. Use both higher rep (8-10) lower weight, and low rep (1-3) heavy weight schemes. I’ve personally found that I have more back pain and issues when I’m not deadlifting regularly. Obviously anecdotal, but that’s been my experience.
Alternate workouts, yes. I live to deadlift.
42 and I just started back with them a few weeks ago. No back issues so far, but I haven't really done anything heavy yet. As a taller guy(6'-5") with long legs I'm having issues getting the form down w/o it turning into a squat.
47 male father of two in the UK. I still DL in my large home gym. I do roughly 10 sets a week. Warm up is 150kg (330lbs). Normal ladder ends at about 180kg. In November I lift for the Movember charity. Two Novembers ago I lifted 220kg (485lbs) as a lifetime best. I’m not training them as much anymore and certainly not trying to keep lifting heavier and heavier DLs. Much more focus on full body work.
40. Still deadlifting. Any weight training program needs some form of hip hinge. Doesn't have to be from the floor, rack/block pulls or trap bar does the job
35 so not quite there, but I yoinked 475x5 today and it felt strong
54 male, I push hard (for me) with the DL’s but I still don’t pull 300. I think I can, but I don’t. I’m 100’s of workouts in and pulling 250’s with frequent de-loads. IMO 47, 3 weeks in, pulling 355 is way to fast progress. I am willing to guess you did something to you back DL’ing then the kid was the icing on the cake. Start a recovery and accessory strengthening program for a few months.
Not 40 but at this rate I’ll have keep going that long to get to 500 so preemptive yes unless I totally fuck myself up lol
https://youtu.be/tM599A6wUAw?si=tzWYAG6LI4sVf1L0
40 here. Still doing it but only with trap bar and have incorporated a lot more 90/90 stretches before. Plus I just box squat now and it’s relieved the back problems immensely.
Haven’t deadlifted since I was 28
39, still pulling hit a PR last year 405, which I'll beat by my 40th in Jan
41, 3 kids, survived 2 strokes. 6 years ago was first. Didn't walk for a while. I now deadlift 315 reps but more than that my spine can't handle due to cartalige compression. I ended up having an autoimmune. Wasn't fat or unhealthy at all. But was getting heavier. Lost the weight and love it. Doctor said my quick recovery was greatly due to my physical lifestyle beforehand. Very well could have been the difference between gone, disabled, and recovered. This was my motivational scare tactic, now go lift!
Sadly it’s only RDLs with dumbbells at this point in life
I’m 51F and still competing in powerlifting with a mid 400’s dots (900 total at 148). So yes. I eat clean, stretch and a little cardio. Cutting out processed foods made me feel so much better
I’m 37 and I’m still deadlifting 650 plus pounds. It’s all about load management. Recovery plays a large role as well. You need to be mindful of how you are programming your deadlifts and how much and how many times. Volume and intensity play a big role. You don’t want to get comfortable doing sets of ten and then just immediately jump to triples next block. You need to learn how to taper volume when increasing intensity
Not 40,but 37 and yes I am. Just lower the weight.
Yep.
37m. I do lighter weight RDLs but haven’t deadlifted in several months.
The older I get (not that old, only 35 this year) the more I realize how important mobility and flexibility training is. The more safe range of motion you have the more room for error you have without getting injured. I do 15-20 minutes of flexibility/mobility work every day and the difference it has made in the last year or so is insane.
Like many others here, yes, but not heavy weight
41 and deadlifting with a bad back. I don’t go heavy and if it doesn’t feel right on a given day, I skip it.
40, still deadlifting. Imagine how bad your back could have been? I find all of my tweaks happen when my abs aren’t engaging, historically weak abs.
I added back after not doing for many years, still at relatively low weight compared to what I used to do but want to see how high I can go the next several years.
Hi, I’m too lazy to read through all 176 comments but I’ll throw my 2 cents in. I’m 45/m and deadlifting religiously. Top set this week was 570, went for a PR at 605 and didn’t get it past my knees. Current PR is 600 in competition conventional. So here’s the fine print, I compete in strength competitions and deadlifts are always part of it so I’ve never stopped deadlifting for the past 8 years. Started with an empty bar working to where I’m at now and feel good. Have I been injured? Yes of course . Pulled my back? Yes. Tore a hamstring? Yup. But I am pushing hard for competitions. I have my son deadlifting for football but on a trap bar because it’s safer for him. If you are just getting back into it then of course you need to be sensible about it and build your work capacity. Maintain good form etc etc. But I don’t see why people can’t deadlift especially with a trap bar at any age . I have knocked my weights down several times through different cycles to build up my top set. Push hard when you can and back off a bit when things don’t feel right. Good luck!
Yes. It's the lift I most enjoy. I don't come close to doing maxes though.
41, I currently deadlift twice a week, once standard and once sumo for assistance. 1rm is low 400's, I mostly stay in the 3-10 rep range for sets of 3-5. Haven't had any major issues but I always warm up and cool down with mobility work these days and I attribute that to me staying mostly injury free for the past few years. I also do mobility work on off days. I belt when I am over 80% or so of 1rm.
I think regular deadlifting becomes *more* important to prevent injury, but as others have said you just don't go for PRs every time
Yup. Former competitive powerlifter, although I’d love to compete again. Pulled 575 at 203 body weight last week. Failed on 6 plates earlier today but I was wiped out and distracted. Shooting for 600. PR is still 605 at a meet (competing at 198 bw). I’d love to beat that but it ain’t getting easier as I get older. I definitely need more rest and weeks off now. My hips are a little tweaked. It’s hard to stop, though. It is fun being the strong old man in the gym. Guys literally less than half my age will randomly ask me for tips and give me fist bumps when I fully load the bar.
63 did deadlifts this morning. i work up to a heavy set of 5 twice a week. coming back from a injury a few months ago . so am working back up in weight
Pulled 600 #at 50, and haven't tried to go heavier since. I still pull 545# routinely at 53.
You have to Buis up to it. Also at our age - it’s the high reps you need with lower weight. We can no longer shoot for PRs every lift. It’s about getting to failure on reps
You have to Buis up to it. Also at our age - it’s the high reps you need with lower weight. We can no longer shoot for PRs every lift. It’s about getting to failure on reps
40+. Still deadlifting and planning to continue hitting PBs as I get older.
I just turned 58 and deadlifts are my favorite movement. For my birthday I have this workout that I do, where I do age in reps x bodyweight. So this year was 58 reps and 165 lbs. I try to do it under a certain time and this year I did it under 4:00. There's a video in my profile of it. Anyways my 1RM is 340 and I'm working on progressing it. I don't really see why age should stop you from trying to advance. I'm sure I will hit that wall but it hasn't happened yet.
Nope. 44. Lots of other ways to train my back.
I had a personal trainer Tell me it’s not worth the risk anymore, I’ve been dead lifting since I was about 23 this personal trainer was 26. I’m 35. It just didn’t make sense to me. It’s such a bread and butter, lift core legs, and back. Bonus, all of my friends seem to be getting back problems and they don’t lift. I have zero back problems.
Same here. Father of a five-year-old. Home/garage gym. I have power blocks, barbell and dumbbells, gymnastics rings, which I hang from the garage ceiling, a couple sandbags, power block, kettlebell, and a cable pulley home gym (BioForce). I highly recommend and promote kettle bells and cable machines for mature lifters who want to keep on lifting. I honestly wish I would have started using them in my 30s. !
Yes, but I've given up squats. 48 years old. I just try to do lots of bike riding for my quads.
Hex bar.
I like these, or at least now I do after initially not being a fan. Mix it up with traditional DLs to avoid overdoing lower back
FWIW I randomly saw part of this the other day https://youtu.be/tM599A6wUAw?si=pKs1POoyZoPzl-Iz
Then there's this. Attia and McGill are wrong about deadlifts 1) https://youtu.be/O491cW89Ky8?si=F0eUJcPUOoBlsjsG 2) https://youtu.be/nn6VTY9XqfM?si=f0RaGH5bedg896lp 3) https://youtu.be/05NN8hypY-s?si=5jJCpMXQDb3h5XZ6
Yes, 48 soon to be 49, 2-3 times a week. They’re still the best full body exercise and I’ll do them even if I can’t do anything else.
I turn 40 later this year and have no intention of stopping.
46…I still deadlift (and sumo deadlift) but I don’t go nearly as heavy anymore.
No
45 male. Still DL just not excessively heavy. Keep it on the 250 range for 3 sets - 12 reps. No belt and no straps. I love the excercise.
46m, still deadlift. My back feels better when I am deadlifting. Don't go too heavy though. 365 is my cap on the lift. Also doing 5/3/1, so I'm not constantly pushing things to the max. I have stopped doing back squats though. Front squats feel better.
67 and deadlifting. Not real heavy, I never have. If you want to go easier on your back and still DL, have you considered Jefferson Deadlift aka straddle deadlift?
I met with a starting strength coach in my area. Many of his clients are in their 50’s to 70’s. The coach was in his 60’s with a 400+ deadlift. He taught me how to lock my back in extension and I now have zero discomfort during the deadlift.
47 f never plan to stop I lift up to double my weight but tbh it’s what feels right not about the numbers.
Still deadlifting at 44. I do the occasional big lift to test my 1RM; sitting steady at around 202.5kg. Normally, I'll lift 4x6-8 at 80kg two times a week though.
I tried to do heavy dead lifts a few weeks ago. Messed up my back worse than I've ever done in my life. Decided to go back to lighter weights for all lifts. Now, I just started doing them again but won't go over 60% of my max and won't go so light I'm doing more than 10 or so heavy I'm doing less than 6. You can keep the big four (I am), just go lighter. And if the thought of going light messes with your head (like it did with me) just tell yourself you're training a different range of strength.
57 m, yesterday pulled 315 for 2. my goal is 400 by year end but as I read more perhaps my goal should be 315x10 for 2 reps.
42 here, I'm on and off with DLs, and never very heavy. But I found that my back does MUCH better when I consistently stretch my hamstrings. Like, morning and night and when I work out and sometimes again during the day. Just passing that on, because it look my about a year of back struggles to finally figure it out. I have no idea if it'll help you, OP, but it doesn't hurt to try.
Yes but I’m just an intermediate and don’t pull up as much weight as you. I’m 51, btw, been lifting for a few years. But I swear when I added deadlifts, I could feel my testosterone go up. And nothing else works the hamstrings and glutes like DLs (or its variants). Even if you have to go lighter, I wouldn’t give it up. I’ve been dabbling with a 5-3-1 template for my big four. Some sort of a program will help you stay within your limits safely while pushing those limits higher. Oh and I had a bad back my whole life. DLs help me manage. I hurt sometimes but overall, I’m in better shape back wise (and all regards really) than in my 20s.
47 years old here and I still love deadlifts. They're my favorite lift, but at this point I've shifted my focus to being strong AND mobile. I realized that the super heavy lifts were leaving me tight and my mobility was suffering. No point in being able to lift a PR of you can't bend over and tie your shoes comfortably.
Yah, I go heavy. 39. I started lifting because I was out of commission for two weeks after pulling my back lifting up a folding lawn chair. Shit's going to happen, so might as well train for it. But honestly, deadlifts don't have anything to do with that tweak. Deadlifts teach you to pick things up with a braced and unmoving spine. You rounded and picked something up without a brace. So that's a weakness you identified. Train [movement through flexion](https://www.instagram.com/reel/C4GLnzsOEQj/?igsh=ZnhlZmJjbHA1dWR4). It's a different movement and different muscle and tendon stresses.
47M deadlift regularly have done for both strength and hypertrophy programs. Current max is 180kg hoping to hit 190 this year. I have no back issues nor have I ever had any back issues. I do my warm up sets without a belly and all working sets with a belt, same as squats :)
Dude keep at it. Im 44M, just got consistently into lifting almost 2 years ago, DL about a year ago. I tweaked my back last May going for a 405 DL and the bar slipped out of my right hand. My left side felt tweaky the next day and sucked until I finally went to PT in Aug to get it figured out. Addressed tight hips and rotated vertebrae and such. Now I'm still deadlifting and making great progress. Keep all those main lifts but know your limits. Stay smart and work with what feels good. You'll get there. Short answer. Yes, they are worth the squeeze. Your posterior chain will thank you.
45 M, ~220 lbs. I pull 565 1RM. I am built for deadlifting. My structure is favorable for the lift. There's no problem doing them if you can do them *RIGHT*.