A friend asked me the other day how long it is reasonable to deadlift (meaning: is there an age limit to deadlifting). He has some friends his age who decided that they were no longer going to do squats or deadlifts after one of them had successful back surgery. (I don’t know whether the back surgery was related to squatting or deadlifting. Perhaps that is there apprehension.) I am not sure or the ages, but I am pretty certain that they are under 50 years of age.
So, to answer my friend’s question, I don’t believe there is any age at which one should stop squatting or deadlifting (or lifting weights, in general). I also don’t believe it is ever too late to start.
The problem is that, when people think of squatting or deadlifting, the picture powerlifters—the big burly kind—with wraps and belts and bars bending under huge amounts of weight. Now, these lifters, at some point in their careers, will have to back off from squatting and deadlifting such loads. They probably won’t stop altogether, though. Lifting massive amounts of weight competitively will take a toll on the body, and maintaining such strength is simple not possible. But, for the average lifter, there is little reason to stop.
Let me, first, be clear. Squatting and deadlifting are not bad for the back or (*insert joint*). Squatting or deadlifting incorrectly, however, IS bad for the back and the body, in general. The important thing is to master and maintain correct technique as the intensity progresses. This is not age-related. People can get hurt squatting and deadlifting at any age. Likewise, they can benefit from proper squatting and deadlifting at any age.
I don’t know the specifics of the friend of my friend’s back surgery, but I take “successful” to mean that it fixed the problem. Now, while the individual may have lost some mobility with surgery (perhaps some vertebrae were fused), successful surgery suggests that the vertebra are correctly aligned allowing the vertebral column to stack and support the weight of the trunk. If this is the case, the individual can squat and deadlift.
The squat and deadlift need not (and, as a general rule, should not) involve any movement of the vertebral joints. These movements involve movement at the hips, knees, and ankles. The back and upper extremities act to stabilize the weight. Mobility and stability are inversely related. If the discs, then, are moving, there is a lack of proper stability. So, as long as there is no risk of the vertebrae crumbling under the weight (and there are bone and medical conditions where this might be the case) the back squat will actually serve to strengthen the bone and reduce age-related mineral loss.
If the squat and deadlift are causing pain, evaluate the root cause. Most likely, too much weight is being attempted and form is being sacrificed. Mobility of the hips, knees, and/or ankles might also be a problem. Poor technique or a lack of emphasis of foundational strength may also have caused correctable muscle imbalances.
Before you give up on the squat, deadlift, or any exercise because of age and/or fear of injury, consider the benefits to be lost. The squat and deadlift use a tremendous amount of muscle and are truly functional exercises. We sit/stand regularly—squat. We pick things up from the ground—deadlift (at least we should be lifting with deadlift mechanics—i.e., “lift with the legs”). It stands to reason that we would want to build and maintain strength in these movements as we age.
Don’t look at some 30-year-old deadlifting 1000 lbs and determine that it isn’t for you. Look instead at the 80- or 90-year-old deadlifting 400 lbs and remind yourself that it is possible to get stronger as you age. A 400-lb deadlift may not be your goal, but having a greater work capacity than your lifestyle demands should be a goal.
Start light and progressively add weight (i.e., progressive overload) as you are—with proper technique—able. Proper technique requires a tightly stacked vertebral column and solid hip hinge. If you can sit to a chair and stand without assistance, you are on your way to squatting. If you can sit into a squatting position and hold there comfortably for 30 seconds or so, you are ready to add weight. Learn how to control the core and, with a deep breath into the abdomen, brace the spine. If you can do these things, you can deadlift, as well. Simply never attempt more than you are capable of doing.
There are many variations to the back squat that might help build to heavier weights and a loaded spine (e.g., goblet squats). Likewise, the deadlift can start off of blocks (or a rack of sorts) until the range of motion is sufficient to lift the barbell from the floor. Again, master technique and range of motion before adding weight.
I am hesitant to suggest a weight belt for the squat and deadlift. I believe that stability should first come from the core and proper bracing (i.e., using intra-abdominal and thoracic pressure to support the spine). As the weights become much more significant and one is training closer to their maximum (i.e., their one-repetition maximum or 1-RM), then the assistance of a properly fitted weight belt might be warranted—for added protection.
Focus on core muscle strength as technique is being mastered. Skip the crunches and focus on trunk stability. Planks, and anti-rotational/anti-flexion (e.g., Pallof presses) are a great start. There are a variety of great exercises to strengthen the core for solid squats and deadlifts. Include them in your regular workout.
If you are just getting started with squats and deadlifts—or finally trying to make safe progress—I recommend the StrongLifts 5×5 program1 or some suitable variation. Start light and progress gradually. Changes are you (or I) are not able to lift enough to impress the strong men and women at the gym. So, don’t try. Show off your masterful technique and focus only on how your numbers are progressing. Have fun and don’t stop.
Be your best today; be better tomorrow.
Carpe momento!
1 https://stronglifts.com/5×5/#gref