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Deadlift Workout: Develop Muscle and Get Stronger

Improve strength and form with a deadlift workout routine. Explore deadlift back and squat workouts variations to build muscle and power.

Deadlifts are compound lifts, a powerful type of movement recruiting multiple muscles at once. They're also a favorite of some of our Tonal coaches, challenging nearly every muscle that comprises your posterior chain as well as helping work your grip strength, core, and stability. It's also why you see so many deadlift variations working their way across popular Tonal programs.

"All deadlift variations focus primarily on posterior chain development via hip hinging, or bending or flexing the hips, where the hips stay above the knees through full range of motion," explains Tonal Coach Kendall "Woody" Wood, who advocates safely trying out many of the distinct styles of deadlifts that exist.

"Romanian deadlifts involve a hip-width stance and the most significant hip hinge of all variations. Sumo deadlifts involve a wide stance as well as substantial bend in both the hips and knees to target the hamstrings, quads, glutes and adductors at the inner thighs. And the conventional deadlift involves a hip-width stance and substantial bend in both the hips and knees to target the hamstrings and glutes, with assistance from those quads."

In even simpler terms, incorporating a deadlift workout can help train movements and muscles across your body to lift safer from the ground up. That's one of the most valuable functional movements in everyday lift.

Given that significance, you'll find several Tonal workout programs that integrate deadlifts across broader strength and conditioning phases (from functional strength training through higher-intensity sports performance).

And because deadlifts work your glutes, hamstrings, lats, and lower back simultaneously, the exercise makes for an ideal cornerstone to many fitness goals. It works especially well as part of hybrid deadlift-back-squat workouts that balance push and pull power — similar to what you'll find in the well-rounded session below.

~50 Minute Duration

Full Body Program

~200-400+ Calories Burned

4 Different Exercises

Recommended 1x/Week

Contents
  1. Deadlift Workout: Example Routine
    1. Warm-up & Cool-Down
    2. Estimated Calories Burned
    3. Recommended Number of workouts
    2.
  2. Muscle Groups Targeted
  3. Equipment Used for Deadlift Workout
  4. Coaching Tips & Best Practices
  5. Who This Workout is Best For
  6. Answers to FAQs about Deadlift Workout
  7. Concluding words on Deadlift Workout

Deadlift Workout: Example Routine

Below is a balanced deadlift workout routine designed for developing strength, improving form, and helping improve muscle endurance. Focus on maintaining a neutral spine, braced core, and a controlled tempo across each deadlift and support exercise.

Duration: 50-60 minutes
Format: 4 exercises | 8-10 reps each | 3-4 sets total

The Deadlift Workout:

  1. Conventional deadlift (3 sets, 8-10 reps)
  2. (RDL) Romanian deadlift (3 sets of 8 reps)
  3. Resisted glute bridge (3 sets of 10-12 reps)
  4. Bent over row with barbell, dumbbells, or cables with bar attachment (3 sets of 8-10 reps)

Warm-up & Cool-Down

Because deadlifts reply heavily on compound movement mechanics (where you work multiple large muscle groups at once), ensure you're doing a proper warm-up and cool down. It's all about prepping your body for a safer experience.

Warm-Up (3.5 minutes)

  • Cat-cows (30 sec)
  • Glute bridge (30 sec)
  • Hamstring walkouts (1 min)
  • Bodyweight squats (30 sec)
  • Arm swings (30 min)
  • Shoulder swings (30 min)

Cool Down (4 minutes)

  • Standing hamstring stretch (1 min)
  • Seated fold forward (1 min)
  • Child's pose with side reach (1 min)
  • Figure-four glute stretch (1 min)

"Compound movements, like the deadlift, are beneficial for building full-body strength by targeting multiple muscle groups at once," says Coach Wood. "Compound exercises help us get the greatest return on our effort and time investment with increased demand and output."

Estimated Calories Burned

The following ranges are simply estimates They're based on many variables. It's more practical for deadlifts to focus on what feels sustainable and supportive for your training, rather than on burning as many rote calories as you can.

  • Women 120-150 lbs: 200-205 calories
  • Women 150-180 lbs+: 250-310 calories
  • Men 150-180 lbs: 300-375 calories
  • Men 180-220 lbs+: 350-400+ calories



If your goal is to increase overall effort and burn more calories during a deadlift-focused session, small gradual progressions can help. Many people raise the load in modest increments over time or add an additional set to extend their working volume. Both are common approaches. Some also choose to finish with short, higher-energy movements like kettlebell swings or gentle jump variations.

Recommended Number of workouts

  • Perform this deadlift workout 1x/week to start, taking care not to follow it the next day with a too-similar lower-body compound workout.
  • Intermediate to advanced lifters can work up to performing 2x deadlift routines/week, being mindful of splitting sessions. For instance, one day can be deadlift-back workout focus, while the other is more of a deadlift squat-centric workout.

Adjust your deadlift frequency based on your fitness priorities, recovery needs, and schedule. Strength progress is steady and earned over time.

Muscle Groups Targeted

Wood recommends getting the most of this key compound movement with a few tips. "With strong body awareness and mind-muscle connection, activation of the intended muscle groups goes a long way in finding success in your deadlift movement patterns. Your upper body will feel more like a stabilizing, supporting actor, with your hips and lower body leading the show."

Major muscle groups:

  • Posterior chain (glutes, hamstrings, and back)
  • Core stabilizers
  • Quadriceps and forearms

Individual muscles:

  • Gluteus maximus
  • Hamstrings
  • Erector spinae
  • Lats
  • Traps

Equipment Used for Deadlift Workout

A deadlift workout typically requires a barbell and plates, but Tonal’s adaptive resistance system can make this routine more dynamic and individualized.

If you’re training at home, you can swap equipment as follows:

  • Substitute a barbell with dumbbells or resistance bands
  • Use a kettlebell for sumo or Romanian deadlift variations
  • Replace weight plates with stabled household items (e.g. filled backpack or sandbag)

To level up your deadlift workout training, you may also consider adding:

  • Lifting straps (for better grip during heavier sets)
  • Weightlifting belt (for lower back support)
  • Hex bar or trap bar (for ergonomic lifting)
  • Tonal Smart Handles (for controlled eccentric phases)

Coaching Tips & Best Practices

"The most common issue with form for any deadlift variation is a rounded back, which lends itself to moving weight with the back and arms, rather than the lower body. The best form cue for addressing this is to assume proud posture, packing your lats to pull your shoulder blades down into your back pockets. Inhale to watch your abdomen fill with air before lifting the weight off the ground, and forcefully exhale to brace the core and neutralize the spine as you initiate your rep."
Tonal Coach Kendall "Woody" Wood

Who This Workout is Most Effective For

This deadlift workout routine is ideal for anyone who wants to:

  • Master loaded hinge patterns, before working up to heavier loads.
  • Steadily build strength, power, and improve athletic performance.
  • Train in a way that can incorporate progressive overload
  • Athletically train for sports like track and field or powerlifting.
  • Develop better posterior chain balance, preventing or re-habilitating after an injury.


In short: If you value strength that supports functional movement, can improve posture, and long-term resilience, it can be useful to try deadlift back workouts or deadlift squat workouts like these.

Answers to FAQs about Deadlift Workout

Neither is strictly “better,” they’re complementary. Choosing one exercise over the other may depend on your fitness or performance goals.

Both squats and deadlifts simply challenge your body in different ways. Squats can emphasize knee-dominant hinge movements, while deadlifts highlight hip-dominant hinging power and mechanics. The right choice depends on what you’re training for and which pattern feels more supportive for your body.


A deadlift involves multiple major muscle groups, especially through the legs, hips, and back, and it also asks your core to stay steady. While it’s not the only movement pattern you need, it provides a broad, integrated challenge that many people consider close to full-body work.

However, the primary movers here are in the posterior chain, i.e. your glutes, hamstrings, and lower back, which means it's more technically classified as a full-body lift with a posterior emphasis.

Most people place deadlifts in their routine 1-2x per week, depending on intensity, experience, and how the rest of their training is structured. The key is paying attention to how recovered you feel between sessions and adjusting volume so the movement stays consistent and controlled.

Deadlifts can contribute to strength and muscular development when they’re part of a well-rounded program that includes thoughtful progression, adequate recovery, and good nutrition. How your body responds will vary. Many lifters use deadlifts as one of several exercises that help them work large muscle groups effectively and encourage muscle-mass development.

Concluding words on Deadlift Workout

Mastering deadlifts can make you feel on top of the fitness world. They engage many of your body's largest groups of muscles in harmony, and can help you to develop better balance, power, strength, and personal body composition goals.

Combine standard deadlift versions with back workouts and squats, and you'll create a stronger movement foundation supporting everything you do, in the gym and beyond.

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