Deadlift

Intermediate
Upper Back, Rear Deltoids Low Bar or TRX
Strength

Benefits

Improves balance and leg strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 15 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
54
Average BPM
165
98% of max
Max BPM
168

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,790
Calories
237.1g
Carbs
94.6g
Protein
63.7g
Fats

Micronutrients

Sugar: 38.1g
Sodium: 2,319.7mg
Cholesterol: 4.0mg
Serving: 133.8g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
1,790
from food
Calories Burned
1,410
during workout
Net Balance: +380 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,044 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
32 years
Gender
Female
Weight
68.4 kg
Height
1.92 m
BMI
18.6
Normal
Body Fat
22.3%
Lean Mass
53.2 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

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