Deadlifts

Intermediate
Chest, Triceps, Shoulders Bench or Chair
HIIT

Benefits

Builds back 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 20 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
51
Average BPM
156
95% of max
Max BPM
165

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,443
Calories
219.4g
Carbs
87.7g
Protein
58.6g
Fats

Micronutrients

Sugar: 23.8g
Sodium: 1,413.7mg
Cholesterol: 249.0mg
Serving: 399.0g

Meal Preparation

Method: Grilled
Prep: 57 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
1,443
from food
Calories Burned
833
during workout
Net Balance: +610 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~464 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
47.4 kg
Height
1.87 m
BMI
13.6
Underweight
Body Fat
20.2%
Lean Mass
37.8 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 3.3 liters of water daily.

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