Deadlift

Intermediate
Glutes, Hamstrings, Core Pull-up Bar
Strength

Benefits

Strengthens lower body

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 23 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
66
Average BPM
166
92% of max
Max BPM
181

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,176
Calories
216.9g
Carbs
87.0g
Protein
57.6g
Fats

Micronutrients

Sugar: 31.0g
Sodium: 1,786.9mg
Cholesterol: 147.1mg
Serving: 494.7g

Meal Preparation

Method: Grilled
Prep: 29 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
2,176
from food
Calories Burned
1,351
during workout
Net Balance: +825 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~865 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
79.3 kg
Height
1.62 m
BMI
30.2
Obese
Body Fat
31.6%
Lean Mass
54.2 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 2.5 liters of water daily.

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