I work at a big-box corporate gym. You know what that means? I see a whole lot of BS going on around me. One thing that always gets to me is why people spend countless hours at the Stairmaster because they think they will tone their backside. But Matt, it was sore last time I did it. First of all, soreness does not necessarily mean that you grew muscle. It is certainly well documented that increasing resistance is a main staple in growing muscle. Second, were you sore after the 10th time you did it? I doubt it. Its called adaptation and when you adapt and don't change anything, you will not adapt any farther. Guess what ladies: YOU WILL NOT bulk up by lifting weights. Doing mostly cardio with a little Bodypump does not allow for barely any adaptation to occur. What does that mean? Your body is not going to change. You would think that the aerobics craze for women should have blown over by now.... but apparently not. It does not mean that you shouldn't do cardio, spin class, kickboxing etc., but they should not be main staples in your body re composition program.
Deadlifts are one of the best and most healthy movements our body can perform. That being said, if you do incorrect deadlifts, they can also be a horrible exercise. You are just asking for hip and back injuries. There are certain progressions and prerequisites to be able to deadlift (being able to touch toes, straight leg raise, single leg hip lift...) and you should learn these before you deadlift.
If you have any questions let me know...
-Matt
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