Deadlifts

Intermediate
Upper Back, Rear Deltoids Box or Platform
HIIT

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 16 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
73
Average BPM
145
73% of max
Max BPM
198

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,037
Calories
176.2g
Carbs
70.0g
Protein
47.1g
Fats

Micronutrients

Sugar: 47.1g
Sodium: 739.9mg
Cholesterol: 95.7mg
Serving: 401.5g

Meal Preparation

Method: Baked
Prep: 51 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
2,037
from food
Calories Burned
1,453
during workout
Net Balance: +584 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~757 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
77.9 kg
Height
1.60 m
BMI
30.4
Obese
Body Fat
28.8%
Lean Mass
55.5 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 2.4 liters of water daily.

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