How Many Deadlifts Should I Do?

Quick answer: most lifters will progress fastest deadlifting 1–2 times per week. For max strength, do 3–6 sets of 1–5 reps at ~80–95% 1RM with 2–5 minutes rest. For muscle growth, aim for 3–5 sets of 6–12 reps at ~65–80% 1RM with 60–90 seconds rest. For work capacity/conditioning, use 2–4 sets of 12–20 reps at ~50–65% 1RM with 30–60 seconds rest. Beginners stick to the lower end of volume, intermediates add a bit more, and advanced lifters rotate intensity/volume across weeks. If you’re unsure, start with 3×5 once per week, master form, and add load gradually.

That’s the signal. Now let’s cut the noise.

Deadlifts have a reputation for a reason. Few movements demand as much out of your nervous system, your bracing, and your posterior chain in one lift. Ask five strong lifters how many deadlifts you should do, and you’ll get five answers—because the best dose depends on your goal, experience, and recovery. This guide gives you a clear framework you can actually use, plus sample programs you can run tomorrow.

Why deadlifts work (and why dosage matters)

Deadlifts train:

• Glutes/hamstrings for hip extension and explosive drive

• Spinal erectors for posture and resilient lower back strength

• Quads for power off the floor (especially conventional stance)

• Lats/traps for upper-body tension and bar path control

• Core for bracing against spinal flexion

• Grip/forearms for total control under load

They’re brutally effective—but that effectiveness comes with cost. The lift taxes your CNS (central nervous system) and connective tissues. Too much volume, too heavy, too often? Progress stalls—or worse, you get hurt. The right prescription balances stimulus (enough work to grow stronger) and recovery (enough rest to adapt).

Choose your path: strength, size, or capacity

Below are evidence-based, field-tested rep/set zones that work. Use them as guardrails, not handcuffs.

1) Strength (1–5 reps)

• Reps: 1–5

• Sets: 3–6

• Load: ~80–95% 1RM

• Rest: 2–5 minutes

• Frequency: 1–2 days/week

You’re training your nervous system to recruit more motor units and move heavy weight efficiently. Keep technique pristine. Count the olympic weight bar 20kg in your total—don’t forget the bar weighs 20 kg. Load with 20 kg olympic weight plates and micro-progress weekly. If your bar speed dies, stop the set; ugly grinders don’t make you stronger long term.

2) Hypertrophy (6–12 reps)

• Reps: 6–12

• Sets: 3–5

• Load: ~65–80% 1RM

• Rest: 60–90 seconds

• Frequency: 1 day/week (plus accessories)

This is the bodybuilding sweet spot: more time under tension, slightly lower intensity, metabolically demanding. It pairs well with Romanian deadlifts, hip thrusts, and rows. Use olympic weight plates 15kg to craft manageable jumps that don’t blow up your form.

3) Work capacity/conditioning (12–20 reps)

• Reps: 12–20

• Sets: 2–4

• Load: ~50–65% 1RM

• Rest: 30–60 seconds

• Frequency: 1 day/week (if at all)

This zone builds tolerance to volume and reinforces patterning under fatigue. It’s not a PR party; it’s practice. Great for athletes who need to move decently-heavy weight when tired. Consider swapping to trap-bar deadlifts here if your lower back accumulates fatigue.

Rule of thumb: the heavier the load, the fewer total reps you should do in a week. The lighter the load, the more total reps you can tolerate.

How often should you deadlift?

• Beginners: 1×/week is plenty. You’ll adapt fast to low volume.

• Intermediates: 1–2×/week (e.g., one strength-biased day, one accessory/volume day).

• Advanced: 1–2×/week with periodisation (rotate hard/easy weeks, vary intensity/volume).

Deadlifting heavy 3+ times per week is usually a trap unless you’re on a specialized cycle with recovery dialled in.

Weekly templates you can run

Beginner (12 weeks)

Day 1 (once per week)

• Deadlift 3×5 @ a weight you could do 6–7 reps with (leave 1–2 reps in reserve)

• Romanian Deadlift 3×8 (slow eccentric)

• Bent-Over Row 3×10

• Plank 3×45–60s

Progression: add 2.5–5 kg weekly if all reps move crisp. Use small jumps with olympic weight plates 15kg paired with fractional plates when needed.

Intermediate (2×/week)

Day 1 – Strength

• Deadlift 4×4 @ 80–85%

• Front Squat 3×6

• Weighted Pull-Ups 3×6–8

• Back Extensions 3×12

Day 2 – Volume/Accessories

• Romanian Deadlift 3×8–10

• Barbell Row 3×10–12

• Walking Lunges 3×12/leg

• Hanging Leg Raise 3×10–15

Progression: Add a rep or 2 each week, then add 2.5–5 kg when you cap the rep range. If bar speed tanks, deload 10% for one week.

Advanced (4-week wave)

• Week 1: 4×3 @ 80%

• Week 2: 5×2 @ 85%

• Week 3: 6×1 @ 90–92%

• Week 4: Deload 3×3 @ 60%

Optionally retest a single after two waves. If you drop from the top, use olympic bumper plates 20kg to protect the bar and platform.

Accessory lifts that move the needle

• Romanian Deadlifts: Lengthen hamstrings, build hinge strength; 3×6–10

• Deficit Deadlifts (2–5 cm): Power off the floor; 3×3–5 (light/mod)

• Rack Pulls (below knee): Lockout strength; 3×3–5 heavy

• Barbell Rows: Upper back/lats for rigid torso; 3×6–10

• Hip Thrusts: Glute drive; 3×8–12

• Single-Leg RDLs: Hip stability; 3×8/side

Pick 2–3, rotate every 6–8 weeks.

Technique cues that save your back

• Foot pressure: mid-foot, whole foot screwed into the floor

• Wedge the bar: lats tight (think “armpits to pockets”), pull slack before lift

• Brace 360°: inhale, expand into belt/ribs, hold until past the knees

• Hips & bar rise together: no early hip shoot-up

• Finish tall, not hyperextended: squeeze glutes, ribs down, no layback

• Return under control: set the bar down; don’t bounce unless you’re practicing touch-and-go intentionally

Film your third set from the side—small bar path tweaks pay off for years.

How much total weekly volume?

Think in hard reps (reps at RPE 7+ where you still own the bar):

• Beginners: ~10–20 hard reps/week

• Intermediates: ~15–30 hard reps/week

• Advanced: ~10–25 hard reps/week (but heavier)

“Hard reps” excludes warm-ups and junk volume. Your joints will thank you.

Recovery: the silent multiplier

• Sleep: 7–9 hours—non-negotiable if you want PRs

• Protein: ~1.6–2.2 g/kg/day (split across 3–5 meals)

• Carbs: front-load around training; they refill the tank for pulls

• Hydration: aim for pale straw-colored urine; add electrolytes if you sweat heavy

• Mobility: hip flexors, hamstrings, T-spine—five minutes a day beats an hour once a month

• Active recovery: easy walking, cycling, or swimming on off days

If you’re stacking a hard deadlift day with a hard squat day within 48 hours, you’ll likely feel it. Space them if you can.

Pre- and post-lift nutrition that actually helps

Before you pull: a modest pre workout can sharpen focus and bar speed. Look for a pre workout supplement with:

• Caffeine (dose appropriate to you—check pre workout caffeine content)

• Creatine (or take it daily; pre workout with creatine is convenient)

• Nitric oxide ingredients for better blood flow (even if the “pump” matters less on deads)

• B-vitamins for energy metabolism

Whether you prefer pre workout for gym or a lighter formula as a pre workout for running on conditioning days, pick something you tolerate well. If you’re sensitive, choose pre workout no beta alanine or a non stim pre workout. Powder form pre workout drink mix lets you dial dose.

After you pull: get protein + carbs in within a couple of hours. A simple shake covers bases when appetite is low; food later seals the deal.

Common deadlift mistakes (and fast fixes)

• Maxing too often: Save true 1RMs for planned tests. Live in quality sub-max work.

• Rounding mid/low back: Strengthen bracing, reduce load, raise start height (blocks) temporarily.

• Yanking bar off floor: “Pull slack out,” then push the floor away.

• Running on fumes: If life stress crushes sleep, trim volume that week.

• Sloppy equipment: Bent bars, wobbly plates, or slick floors invite injury.

The gear that makes training smoother (and safer)

• Barbell: A straight, stiff olympic weight bar 20kg is the baseline for honest progress.

• Plates: Mix olympic weight plates 15kg for incremental jumps and olympic bumper plates 20kg when you pull heavy or train in a garage. Bumpers protect the bar/floor and reduce noise.

• Belt: Teaches 360° bracing and saves your back on tough sets.

• Straps: Use for high-rep RDLs or volume work so grip fatigue doesn’t hijack your back/hip stimulus.

• Shoes: Flat, hard sole (or socks if allowed) keeps you stable and reduces ROM.

Small note: counting the bar properly matters. A 20 kg bar + a pair of 20 kg olympic weight plates is already 60 kg. Add clips, and your “light warm-up” might be heavier than you think.

Deadlift FAQs (rapid-fire)

Can I deadlift every day?

No. 1–2×/week is the sweet spot for ~99% of lifters.

Conventional or sumo?

Whichever lets you move the most weight safely with your leverages. Many alternate across blocks to manage stress.

Trap bar instead?

Great option for athletes or cranky backs—more knee bend, more quad, less shear.

Touch-and-go or dead stop?

For strength/skill: dead stop. For hypertrophy with control: touch-and-go is fine if your back stays locked.

When do I deload?

Every 4–8 weeks or when bar speed nosedives, aches accumulate, or sleep tanks. Drop volume/intensity ~20–30% for 5–7 days.

Put it together (pick one and start)

If you’re new:

• Deadlift 3×5 @ moderate load once per week

• Add RDLs and rows

• Add 2.5 kg next week if every rep was clean

If you’re stuck at intermediate:

• One heavy day (4×4 @ 80–85%), one volume day (RDLs 3×8–10)

• Micro-load with 1.25 kg plates when jumps feel big

If you’re advanced:

• Run 3-week waves (80% triples → 85% doubles → 90% singles), then deload

• Use variations (deficit/rack pulls) to target weak ranges

Track your top set RPE and weekly hard-rep count. If performance trends up and joints feel good, you’re in the pocket. If not, tweak only one variable at a time (load, sets, or frequency)—not all three.

Build your setup once, progress for years

If you lift at home or want reliable equipment at the gym, get the basics right: a stiff bar, plates that fit and sit flush, and flooring that forgives. Our go-to combo:

• Olympic Weight Bar (20 kg) for standardised loading and knurl that holds chalk

• Olympic Weight Plates 15 kg for precise progression on strength and hypertrophy days

• Olympic Bumper Plates 20 kg for heavy singles/doubles and safe drops in a garage setup

Dial in your training, fuel it with a sensible pre workout, recover like it matters, and give your spine the respect it deserves. Do that, and the answer to “How many deadlifts should I do?” becomes simple:

Exactly enough to get stronger—no more, no less.

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