Deadlifts

Beginner
Upper Back, Rear Deltoids Box or Platform
Cardio

Benefits

Improves shoulder health and posture

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 18 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
152
94% of max
Max BPM
161

Heart Rate Reserve: 89% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,985
Calories
233.2g
Carbs
93.8g
Protein
62.2g
Fats

Micronutrients

Sugar: 38.6g
Sodium: 1,764.9mg
Cholesterol: -1.6mg
Serving: 400.3g

Meal Preparation

Method: Steamed
Prep: 15 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,985
from food
Calories Burned
1,254
during workout
Net Balance: +731 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~917 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
66.8 kg
Height
1.61 m
BMI
25.8
Overweight
Body Fat
27.8%
Lean Mass
48.3 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 2.1 liters of water daily.

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