Pinkie Roshan does ‘pure and powerful deadlifts’ at 71; how to do it safely

71-year-old Pinkie Roshan recently showcased her dedication to fitness through deadlifts, which she captioned as "pure and powerful" on Instagram. To learn how older adults can safely perform such exercises, we consulted Dr. Gazanfar Patel, a consultant orthopaedic specialist at Wockhardt Hospitals Mumbai Central. Dr. Patel emphasized that getting older does not mean giving up strength training and explained that deadlifts are functional movements that engage multiple muscle groups crucial for daily activities like lifting objects and climbing stairs. Maintaining strength in these areas can help older adults remain mobile and independent.

Dr. Patel noted that when appropriately prescribed, resistance exercises can counter age-related declines in muscle mass, strength, balance, and bone density. Stronger muscles around the hips, knees, and spine provide better support during daily movements. However, it is essential to match the exercise and resistance to the individual's fitness level, medical history, and training experience.

Age alone does not make heavy lifting unsafe, but sudden increases in load, sacrificing form, or attempting to mimic others' workouts can lead to problems.

To safely perform deadlifts, Dr. Patel highlighted the importance of proper technique, avoiding jerking the weight, losing control, or rounding the lower back under heavy loads. Starting with manageable resistance and gradually increasing it is advisable. If persistent back, hip, or knee pain, numbness, or weakness occurs, the exercise should be stopped, and a medical assessment sought.

For beginners aged 70 and above, Dr. Patel advised focusing on learning the movement rather than chasing heavy weights. Bodyweight exercises, resistance bands, light weights, or controlled hip-hinge exercises can serve as good starting points. Ideally, working with a qualified fitness professional and consulting a medical practitioner, especially for those with osteoporosis, joint problems, spinal issues, or previous surgery, is recommended before starting any strength training routine.