Deadlifts

Beginner
Upper Back, Rear Deltoids None or Dumbbells
Yoga

Benefits

Strengthens lower abs and hip flexors

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 22 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
74
Average BPM
151
94% of max
Max BPM
160

Heart Rate Reserve: 89% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,663
Calories
208.5g
Carbs
83.0g
Protein
55.2g
Fats

Micronutrients

Sugar: 27.2g
Sodium: 1,196.4mg
Cholesterol: 272.4mg
Serving: 270.2g

Meal Preparation

Method: Steamed
Prep: 9 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,663
from food
Calories Burned
409
during workout
Net Balance: +1,254 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~454 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
48 years
Gender
Female
Weight
66.6 kg
Height
1.61 m
BMI
25.7
Overweight
Body Fat
32.0%
Lean Mass
45.3 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 1.5 liters of water daily.

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