Deadlift, traditionally is not an exercise that people often do because it requires more effort than squats and bench presses. The frequency of deadlift training depends on many factors.
So how many deadlifts should you do every week? Novices and experienced weightlifters will find it helpful to do 1-3 deadlifts per week. Strength training is still you want more technical training, but you need to understand the complexity and quantity of these trainings.
In this article, we will explain what to consider when deciding the frequency of weekly deadlifts and the advantages and disadvantages of doing deadlifts more frequently.
What are Deadlifts?
Deadlift is a full-body exercise that requires some type of barbell, but you can also use dumbbells or trapeze for deadlift. You start with the barbell in front and place your back flat in a squat-like position. Then your job is to grab the barbell and straighten your legs and back until you stand up.
After your first deadlift, you will know exactly which muscle groups are the target of this exercise. Deadlifts mainly target the gluteus maximus, hamstrings, lower back and quadriceps. But the next morning you will feel the deadlift effect all over!
How Often Should You Deadlift?
Before you start deadlifting, you need to think about how hard it exerts on your body. Jumping in depth (ie lifting a very heavy weight early on) is a huge rejection, and it is impossible that only you can respond.
You need to consider your experience and your current physical state. If this is your first deadlift, always start with the lowest possible weight and then slowly move upwards. I suggest you start at the lowest level and gradually increase to the medium level in the deadlift. How do you know that you are average? Deadlift level.
We really don’t recommend deadlifting as your main training program. You need to add another exercise to ensure that your body develops evenly. You can create dozens of programs. Restart work by using deadlifts as the main routine. Some plans include deadlifts once a week, while others include five times a week. It mainly depends on your overall goal or the outcome of the endgame.
What Happens if You Deadlift Every Day?
Practicing deadlift every day is absolutely fine. But what you can do does not necessarily mean you should do it. There are three factors to consider in your daily deadlift:
- Right execution and form
Different types of deadlifts can make them more feasible and valuable every day. Performing the same type such as barbell deadlifts would result in being unstable.
Volume is an important factor to consider. If you plan to do high-volume deadlifts all the time, then doing deadlifts every day may not be the safest or most rewarding activity. However, less training volume allows for daily deadlifts.
After all, the correct execution and form are essential. We can even say that if you don’t know how to properly deadlift, you shouldn’t do it at all. Or, if you do it wrong every day, you will not get the results you want, and worse, it may put your body at risk of injury.
Lastly, we don’t recommend deadlifting as your core training plan. You need to add another exercise to ensure that your body develops evenly. You can create dozens of programs. Some plans involve deadlifts once a week, while others involve five times a week. It mainly depends on your overall goal or the final result of the game.
3 Factors Affecting Frequency of Deadlifts
The following factors will also affect the context of your personal needs, which can then be applied to your deadlift goals.
1# Training History & Age
The first thing you should consider is your training history and age. Are you a beginner, intermediate or advanced? In this case, the exercise age is the time when you formally train with specific barbell movements.
Intermediate to advanced athletes will have a better understanding of how their bodies respond to higher exercise frequencies than beginners. Knowing this can help create a realistic starting point for moving frequencies up or down.
2# General Programming Structure
If one variable changes each time you train, you usually need to make room for another variable. When planning to increase the frequency of deadlifts, you need to consider the overall plan choice, intensity, and amount of exercise.
By looking at the overall size of the program, you can avoid hitting the wall too quickly and find a realistic remedy for sleepiness.
3# Performance Timeline
It is also important to have a timetable in which you will achieve your deadlift-oriented goals. For example, if you want to get a certain PR on deadlift, what type of distance training do you want to use? In other words, when do you want to achieve this goal?
Having a well-guided deadlift plan can help you set realistic goals and parameters to help you stay on track. In addition, this schedule can be added to the overall structure of your plan and helps to select exercises, exercise parameters, and overall exercise volume.
The Bottom Line
Since every person has different body variations, there is no single answer to the frequency of deadlifts. Beginners should start one day a week and focus on improving their skills.
If you decide to add more deadlift days to your exercise program, slowly increase it to add the variability of the style and intensity of your deadlift. Listen to your body and prioritize preparation and recovery to avoid burnout and trauma that may interfere with your efforts.
Hope this article helps clarify how often you should deadlift. Everyone has different answers, and the best way to determine the answer is to try a different deadlift plan and figure out what works best for you!