Why Natural Lifters Need to Deadlift for Strength and Size

If you’re a natural lifter looking to get stronger and build size, let me tell you something that’s been absolutely game-changing in my training: deadlifting. I can honestly credit much of my gains in both strength and muscle size to this one exercise. There’s a reason it’s often referred to as the “king of lifts.” Deadlifting provides a full-body workout that does more than just build your back — it triggers a hormone response and promotes growth in ways that other exercises simply don’t. And, as a natural lifter, that’s exactly the kind of stimulus we need.

Deadlifting: Essential for Natural Lifters

Let’s be real for a second: we often see bodybuilders on social media with impressive physiques who don’t deadlift. They might stick to more isolated movements and machines, and while that works for them, it’s usually because they’re not training the same way as a natural lifter would. When you’re enhanced, your body has external support for growth, so you don’t need to rely as heavily on the hormonal surge that comes from deadlifting and other compound lifts. But as natural lifters, we don’t have that extra boost, and we need every advantage we can get. That’s where the deadlift comes in.

The Hormonal Boost of Deadlifting

Heavy compound lifts like deadlifts create a massive release of anabolic hormones like testosterone and growth hormone. Deadlifts involve nearly every muscle group, from your legs to your core, to your back, to your grip strength. When you perform a heavy deadlift, you’re essentially telling your body, “We need to get stronger to handle this.” In response, it triggers a rush of hormones that not only support muscle growth but also aid in recovery and overall muscle-building processes.

For natural lifters, this hormone boost is like gold. Without additional assistance, we’re relying on these natural responses to break through plateaus and pack on real, sustainable muscle. No other lift challenges your body quite like a deadlift, and no other lift will give you that same level of hormonal response. It’s a natural way to tell your body to grow, and in my experience, it’s one of the most effective tools in our arsenal.

Why Deadlifts Stimulate Total Body Growth

A lot of people think of deadlifts as just a back exercise, but it’s so much more than that. When you deadlift, your glutes, hamstrings, lower back, lats, traps, and even your forearms and core all engage to lift the weight. This massive muscle engagement is what drives the release of those anabolic hormones. When you lift big weight, your body responds by activating a larger muscle recruitment, which in turn encourages growth throughout the body, not just in the muscles directly involved in the lift.

This is especially important for natural lifters because it’s not just about building a big back; it’s about building full-body strength and resilience. Deadlifts stimulate muscle growth that carries over into other exercises. You’ll find that your squats get stronger, your rows feel more stable, and even your bench press benefits from the strength in your upper back and core.

Deadlifting for Functional Strength

Strength built from deadlifting is also incredibly functional. Every time you pick something up, whether it’s weights, furniture, or grocery bags, you’re essentially performing a deadlift. Building strength through this movement translates into real-world power, helping you avoid injuries and improve stability in daily life. For natural lifters, training with function in mind leads to sustainable gains and reduces injury risk.

Plus, functional strength is essential for balanced physique development. You won’t see a natural lifter with a strong deadlift who also doesn’t have a well-developed back, traps, and core. Deadlifts build these muscles in a way that isolation exercises can’t, enhancing stability and power that we carry into every other aspect of training.

Breaking Plateaus as a Natural Lifter

One of the most frustrating aspects of natural training is hitting plateaus. When you’re lifting naturally, these can be challenging to break through since your body isn’t getting any external assistance. Deadlifts are one of the most effective ways to shock the body and get past these roadblocks. The heavy load and the demanding nature of the movement create a stimulus that forces your body to adapt.

Deadlifting is intense, but that’s exactly what you need to see continued growth. Many lifters find that adding deadlifts, or increasing their focus on them, jump-starts their progress again. Personally, any time I feel like I’m stagnating, I shift my focus back to deadlifts, working on volume or increasing weight, and I always see the results reflected in my overall size and strength.

How to Program Deadlifts as a Natural Lifter

When it comes to programming deadlifts, I recommend finding a balance that pushes you but also allows for recovery. Deadlifts can be taxing, so I typically schedule them once a week in my program. Here’s a simple breakdown that’s worked for me:

• Heavy Singles or Triples: I like to do lower reps with heavier weight at the beginning of the workout to prime the nervous system.
• Moderate Volume: After a few heavy sets, I’ll drop the weight and do 3-4 sets of 5-6 reps, focusing on form and explosiveness.
• Accessory Movements: Supporting exercises like rack pulls, Romanian deadlifts, and hamstring curls complement deadlifts and help target weak points.

As a natural lifter, recovery is key, so make sure to give your body enough time to recuperate between sessions. Supplement your deadlifting with a well-rounded program, incorporating squats and other compound lifts, for a balanced approach to muscle growth and strength.

Quick Tip: Use The Right Shoes!

When it comes to deadlifting and other heavy lifts, wearing the right shoes can make all the difference. Proper weightlifting shoes offer a flat, stable base, a wide toe box for natural foot splay, and minimal cushioning to keep you grounded. These features help you lift safely, protect your form, and maximize strength. Check out our guide on the Top 5 Best Shoes for Weight Training to find the ideal pair for your workouts.

Don’t Skip Deadlifts If You’re Natural

For natural lifters, deadlifting is more than just another exercise — it’s a cornerstone of our training. It offers the hormonal stimulus and muscle engagement that we need to grow without assistance. Unlike other lifts, the deadlift is a true test of raw strength, and the benefits it provides are essential for anyone looking to break through plateaus and maximize muscle growth.

If you’re on the fence about deadlifting, or if you’ve been avoiding it because it’s challenging, I urge you to give it a serious try. The strength and size gains I’ve achieved since committing to deadlifts have been undeniable, and I truly believe it’s one of the best ways to build a solid, powerful physique as a natural lifter. Embrace the deadlift, and you’ll see the results for yourself — both in the mirror and in your strength progress.