Many powerlifters and body-strength builders usually ask this question. If you are here, then it is because you are also curious. The response to this question will determine a lot regarding deadlifting and help achieve your goals. So stay tuned and keep reading.
Deadlifting is a form of exercise involving barbells lifting to build bodyweight and strength. It employs multi-joint movement and engages major muscles while putting weight on the spine. When you deadlift, you utilize your central nervous system, especially your spine in a way that you cannot with other exercises. For this reason, it’s important to have the best deadlifting shoes for your workout.
As a powerlifter, deadlifting is one of the best ways to achieve increased body strength, maximum use of your major muscles and joints as well as great body-building. However, deadlifting is highly taxing as it takes a lot of power, energy, training, effort, and time. If you are already into it, then you understand. If you are thinking of getting into it, there is no cause for alarm as regardless of how taxing it is, the results are worthwhile.
What You Should Consider To Determine How Often You Should Deadlift
Before discovering how often you should deadlift, there are factors to consider. They include;1. Your powerlifting goals: As a powerlifter, the goals you set to achieve will determine your training frequency. Before diving into powerlifting, you must have been a regular at a gym or nurturing weightlifting or bodybuilding. Doing this may be due to:
- Strength building
- Skill acquisition
- Body maintenance
However, individual variations require more training frequency compared to others. For body maintenance, consistency is required. With your current loads and reps, you can develop a plan that works best at a certain frequency.
Consider your powerlifting goals before deciding on how often you should deadlift. You can use testing methods to come up with what works best for you or work with a fitness instructor to help achieve your goals.
2. Your volume: The amount of loads you can lift multiplied by the repeated number of times you can lift equals your volume. The volume you can endure will determine the number of times you need to train. If you can endure up to three workouts in a day, you may only need to do so for one or two days to increase your strength gained. If you can only do a workout in a day, you may need three to five days to achieve similar strength gained.
3. Powerlifting experience: New lifters benefit from lesser training frequency than experienced lifters. As experienced lifters can increase their volume with increased training frequency.
4. Other lifting exercises: If you are into other exercises like squatting, you should consider them before deciding on how often you should deadlift. Since all lifting exercises' objectives and goals are similar, although their target may be different. You need to decide which you want to push harder. If you want to push both or all lifting exercises equally, then you need to plan out their training frequency depending on the loading and reps you need for each.
5. Availability: Being available to deadlift is important when considering how often you should do so. If all you do is deadlifting and have nothing else to worry about, it is okay to go to the gymnasium as many times as you like. However, you must take note of how well you can endure it. If you have a job or other matters to take care of, you may need to schedule your deadlifting to fit into your other plans.
How Often Should A Lifting Newbie Deadlift?
If you are starting deadlifting, you may need to take a rain check on the number of times you should deadlift. As a new lifter, it is advisable to take it easy and not push too hard as you are still inexperienced skill-wise, and your strength level may not be as high as experienced lifters. Hence, deadlifting once to twice weekly is recommended.If you have a rigorous or difficult training regimen, you may make it thrice weekly, then build your way up. It is best to take things gradually and climb up the ladder, than rush things and get injured. New lifters are prone to heavily sore muscles and injuries, hence, why it is best to start easy.
How Many Times Should You Deadlift Weekly?
Ideally, you should deadlift about two to three times a week if you are an experienced lifter. If you are focused solely on deadlifting and are aiming for certain strength goals, three to five times a week should work. With trial and error methods, you can determine what works best for you. You would need time to rest. Hence, it is advisable to find what is adaptable for your body.Can An Experienced Lifter Deadlift every day?
Is it possible to lift heavy barbells every day? Yes, it is, as some experienced lifters and deadlifting coaches have testified to doing so. However, deadlifting daily is based on one’s deadlifting goals and ability to endure it. Your muscles must be used to such heavy loads before you can give it a go. Most people who do daily deadlifting enjoy doing so or are trying to break through plateaus.- As a newbie, it may be quite difficult to deadlift daily. You can easily get injured, and recovery can be time-consuming. However, you can start with a few sessions and adjust only the weights or the reps. With progress, you can adjust accordingly for better results.
- Everyday deadlifting leads to injuries easily. There can also be a burnout that may take time to break through. Remember to dedicate a lot of time if you want to deadlift daily. It is best to dive into it, only if you can take it.
