Deadlift

Beginner
Calves Wall
HIIT

Benefits

Builds unilateral leg strength and balance

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 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
72
Average BPM
139
86% of max
Max BPM
161

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,396
Calories
206.9g
Carbs
81.6g
Protein
55.0g
Fats

Micronutrients

Sugar: 16.8g
Sodium: 1,948.0mg
Cholesterol: 219.6mg
Serving: 398.8g

Meal Preparation

Method: Roasted
Prep: 51 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
2,396
from food
Calories Burned
2,460
during workout
Net Balance: -64 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,181 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
18 years
Gender
Female
Weight
87.5 kg
Height
1.93 m
BMI
23.5
Normal
Body Fat
21.3%
Lean Mass
68.9 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.

Related Exercises