The Transformative Power of Deadlifts and Squats for Women
- Naima Smith
- Mar 3
- 5 min read
Updated: 14 hours ago
When I first started lifting, I was afraid to lift heavy weights. I saw people squatting and deadlifting on social media and felt like these movements were so far out of my league. But when I did my Functional Training specialization, I learned that we do these motions every day! If you have bent over to pick something up, you have done a deadlift. If you have ever sat down or gotten up out of a chair, you have done a squat. These "bending and lifting" motions are incredibly important for increasing the longevity and quality of our lives.
Starting a fitness routine can feel overwhelming, especially when deciding which exercises truly make a difference. Still, deadlifts and squats stand out as two of the most effective movements for women looking to build strength, improve health, and boost confidence. These exercises engage multiple muscle groups, support functional movement, and offer benefits that go far beyond the gym.
Why Deadlifts and Squats Matter for Women
Deadlifts and squats are compound exercises, meaning they work several muscles and joints at once. This makes them efficient and powerful tools for fitness. For women, these movements help:
Build lean muscle mass, which increases metabolism
Strengthen bones and joints, reducing injury risk and the risk of osteoporosis
Improve posture and balance
Enhance athletic performance and daily functional strength
Many women hesitate to lift heavy weights due to myths about becoming bulky. In reality, these exercises help develop a toned, strong physique and support overall health. What is more important: appearing frail and unable to lift things off the ground or learning these fundamental movement patterns along with how to execute them safely?
The Benefits of Deadlifts
Deadlifts target the posterior chain, including the glutes, hamstrings, lower back, and core. This makes them excellent for improving posture and preventing lower back pain. Key benefits include:
Increased strength: Deadlifts build powerful hips and legs, essential for activities like running, jumping, and lifting.
Better posture: Strengthening the back muscles helps counteract the effects of sitting for long periods.
Core stability: Deadlifts engage the core deeply, improving balance and reducing the risk of injury.
Fat burning: Because deadlifts use large muscle groups, they burn more calories during and after exercise.
For example, a study published in the Journal of Strength and Conditioning Research found that participants who included deadlifts in their routine improved their overall strength and functional movement more than those who did not.
How Squats Transform Your Body
Squats are often called the “king (*cough* queen *cough*) of exercises” because they work the entire lower body and core. They target the quadriceps, hamstrings, glutes, and calves. Benefits include:
Muscle tone and shape: Squats help sculpt the legs and glutes, creating a firm and lifted appearance.
Joint health: Performing squats with proper form strengthens knees and hips, supporting mobility.
Increased calorie burn: Like deadlifts, squats engage multiple muscles, boosting metabolism.
Improved athleticism: Squats enhance jumping, sprinting, and overall power, which is very important as we age.
A practical example is the average woman who adds squats to her workout three times a week will notice improved leg strength and endurance within six weeks.
How to Perform Deadlifts and Squats Safely
Proper technique is crucial to avoid injury and maximize benefits. If you need visual guidance, watch the basic form videos on the website or app. Here are key tips:
Standard Deadlifts
Stand with feet hip-width apart, barbell over mid-foot
Keep your back straight and chest up
Engage your core and pull the bar close to your body
Drive through your heels to lift, extending hips and knees simultaneously
Lower the bar with control, maintaining a flat back
Standard Squats
Position feet shoulder-width apart or wider, toes slightly turned out
Keep your chest lifted and core tight
Push your hips back and bend your knees to lower down as if sitting in a chair
Keep knees aligned with toes, and avoid letting them cave inward
Drive through your heels to stand back up
Starting with bodyweight or light weights helps build form before progressing to heavier loads.
Incorporating Deadlifts and Squats into Your Routine
To see lasting results, consistency matters. Here’s a simple weekly plan for your lower body:
Day 1: Squats – 3 sets of 10-12 reps
Day 2: Upper Body, Rest or light cardio
Day 3: Deadlifts – 3 sets of 8-10 reps
Day 4: Upper Body, Rest or mobility work
Day 5: Squats and Deadlifts – 3 sets of 10-12 reps
Day 6: Optional accessory exercises (lunges, planks)
Day 7: Rest
Adjust sets and reps based on your fitness level using your Strength Journal. Gradually increase weight to challenge muscles and avoid plateaus.
Overcoming Common Challenges
Many women face hurdles when starting these exercises:
Fear of injury: Learning proper form from a trainer or reliable videos reduces risk.
Intimidation by weights: Start light and focus on technique before adding weight.
Time constraints: Deadlifts and squats are efficient; even 20 minutes can be effective.
Plateaus: Vary your routine by changing reps, sets, or adding variations like sumo deadlifts or goblet squats.
Persistence and patience lead to steady progress.
The Bigger Picture: Health and Confidence
Beyond physical changes, deadlifts and squats boost mental well-being. Strength training releases endorphins, reduces stress, and improves sleep. Many women report feeling more confident and empowered as they get stronger.
These exercises also support long-term health by improving bone density and metabolic health, which is especially important as women age.
Let me know your thoughts! Have you done these exercises?
Best in Health,
Coach Nai
American College of Sports Medicine
American College of Sports Medicine. (2021). ACSM’s guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.
National Strength and Conditioning Association
Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.
National Institutes of Health
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Mayo Clinic
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Journal of Strength and Conditioning Research
Swinton, P. A., Lloyd, R., Agouris, I., Stewart, A., & Keogh, J. W. L. (2011). A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. Journal of Strength and Conditioning Research, 26(7), 1805–1816.
Brad Schoenfeld
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Wayne Westcott
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
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