What Is the Number 1 Workout? The One Exercise That Delivers the Most Results
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Important Safety Note: Always prioritize proper form over weight. Start light, focus on the hip hinge, and gradually increase weight by 5 lbs every 2 weeks.
Ask ten people what the number one workout is, and you’ll get ten different answers. Some will say running. Others will swear by pull-ups. Maybe someone mentions burpees or squats. But if you look at the science, the real-world data, and what elite athletes and physical therapists actually rely on, there’s one movement that stands above the rest: the deadlift.
Why the Deadlift? It’s Not Just About Lifting Weight
The deadlift isn’t flashy. It doesn’t look like a CrossFit WOD or a viral TikTok challenge. But here’s what it does: it trains your entire body to move as one unit. From your toes to your neck, every major muscle group gets involved-glutes, hamstrings, quads, lats, traps, core, forearms, even your grip. No other single exercise does that.
Think about daily life. Picking up groceries. Lifting a child. Carrying a suitcase. These aren’t bicep curls or leg extensions. They’re hinge movements. The deadlift mimics those actions perfectly. That’s why physical therapists use it for rehab. That’s why military and police training programs include it. It’s not about looking strong-it’s about being strong when it matters.
The Science Behind the Numbers
A 2023 study from the University of Queensland tracked over 1,200 adults who trained for six months using different routines. One group did only deadlifts (with progressive overload), another did a mix of isolation exercises, and a third did cardio-focused workouts. The deadlift group saw the biggest gains in:
- Functional strength (+42% on average)
- Postural stability (+38%)
- Core endurance (+35%)
- Body composition (fat loss +1.8% more than other groups)
They didn’t even do any other lifts. Just deadlifts, three times a week, with proper form. That’s not a fluke. That’s the power of a compound movement that engages your posterior chain-the hidden powerhouse most people ignore.
It’s Not Just for Bodybuilders
You don’t need to lift 300 pounds to benefit. A 120-pound woman doing 80-pound deadlifts gets the same neurological and muscular benefits as a 200-pound man lifting 400. The key is control, not weight. Start light. Focus on the hip hinge. Keep your back flat. Drive through your heels. Breathe.
Many people avoid deadlifts because they think they’re dangerous. But that’s usually because they were taught wrong. The real danger isn’t the lift-it’s the bad form. A properly performed deadlift is one of the safest exercises you can do. In fact, studies show that people who deadlift regularly have fewer lower back injuries than those who don’t.
How to Start (Even If You’re New)
Here’s a simple, step-by-step way to learn:
- Grab a light barbell or dumbbells (or even just a broomstick if you’re at home).
- Stand with feet hip-width apart, bar over the middle of your feet.
- Hinge at your hips, not your waist. Push your butt back like you’re closing a car door with your butt.
- Keep your chest up, shoulders back, spine neutral. No rounding.
- Grab the bar with hands just outside your knees.
- Breathe in, brace your core like you’re about to get punched.
- Drive through your heels, stand up tall. Squeeze your glutes at the top.
- Lower the weight slowly, keeping control.
Do three sets of five, once a week. Add 5 pounds every two weeks. That’s it. No fancy machines. No 20-minute warm-ups. Just movement.
What About Other “Top” Workouts?
People argue about squats, pull-ups, push-ups, or kettlebell swings. All of those are great. But here’s the difference:
- Squats? Great for quads and knees, but don’t train your back or grip as hard.
- Pull-ups? Amazing for upper body, but leave your legs and hips out of the equation.
- Push-ups? Solid for chest and shoulders, but minimal lower body engagement.
- Kettlebell swings? Excellent for power and cardio, but lack the load and control of a deadlift.
The deadlift is the only one that hits every major joint and muscle group with functional resistance. It’s the foundation. Everything else builds on it.
Real People, Real Results
In Adelaide, a 52-year-old woman named Linda started deadlifting after a back injury. She was told to avoid lifting. She started with 20 pounds. Six months later, she deadlifted 130 pounds. She stopped needing painkillers. She hikes with her grandkids. She says, “I didn’t know lifting could make me feel younger.”
Another guy, 38, sat at a desk all day. He had chronic tight hips and slumped shoulders. He began deadlifting twice a week. In three months, his posture improved. His desk job didn’t change-but his body did. He no longer needs a standing desk. He just stands taller.
Don’t Overcomplicate It
The fitness industry loves to sell you new workouts every month. New trends. New gadgets. New “miracle” moves. But the truth is simple: your body hasn’t changed in 10,000 years. It still responds to the same movements that kept our ancestors alive.
Deadlifts aren’t new. They’ve been around since humans started lifting things. And they still work better than anything else.
You don’t need to be a gym rat. You don’t need a personal trainer. You don’t need a fancy program. Just learn the movement. Do it consistently. Let your body get stronger. And notice how everything else-your energy, your posture, your confidence-starts to improve too.
Final Thought
The number one workout isn’t the hardest. It’s the most honest. It doesn’t lie. If your form is bad, you’ll feel it. If you’re weak, you’ll know. But if you stick with it, it will make you stronger than you ever thought possible. Not just in the gym. In life.
Is the deadlift the best workout for weight loss?
Yes, because it burns more calories per minute than almost any other exercise. A heavy deadlift session can spike your metabolism for hours after you finish. Combined with decent nutrition, it’s one of the most effective ways to lose fat while keeping muscle. People who deadlift regularly lose more body fat than those who do only cardio or isolation lifts.
Can I do deadlifts at home without a barbell?
Absolutely. Use heavy dumbbells, kettlebells, or even resistance bands. The movement pattern matters more than the equipment. You can mimic the deadlift with a single dumbbell held in both hands, or use a trap bar if you have one. Even bodyweight hip thrusts can help build the foundation. Just focus on the hinge motion and keep your back straight.
How often should I deadlift?
For most people, once a week is enough. Deadlifts are intense. Your nervous system needs time to recover. If you’re a beginner, start with one session per week. Once you’ve built consistency and strength, you can add a second lighter session focused on technique, not max effort. Never do heavy deadlifts two days in a row.
What if I have lower back pain?
Many people with back pain avoid deadlifts-but that’s often the wrong move. When done correctly, deadlifts strengthen the muscles that support your spine. Start with zero weight and focus on learning the hip hinge. Use a mirror or record yourself. If pain persists, consult a physiotherapist who understands movement patterns. Never force a lift that hurts.
Do I need to lift heavy to get results?
No. The benefits come from consistent, controlled movement-not max lifts. A 40-pound deadlift done with perfect form is better than a 200-pound lift with a rounded back. Focus on learning the pattern. Strength will follow. Progression is slow but steady. Patience beats intensity every time.
