What is the minimum amount of deadlifting sessions a week that is still productive?
I am a 44 yr old male. I have been lifting weights for 3 ~ 4 yr now. The beginning was difficult, but in the last 2 ~ 3 years I have made progress without injuries.
I hit the gym twice a week and, after much trial and error, I am positive that it is the right frequency for me at this stage of my life, and I am not willing to discuss this point.
I have recently inserted deadlifts once a week in my routine.
I wonder if that is enough or if I should do twice a week (I train twice a week, so it is either once or twice a week).
I am not interested in "optimal" progress, but rather in "any" progress at all, no matter how slow. Deadlift may be a risky exercise and I am happy with the least amount of it that still produces results. If each time I become deconditioned because a week is too much, then it is useless.
Remark:
I am currently doing full body twice a week, but with different exercises. Day B has bench press where day A has push ups. Day B has barbell row where day A has inverted row, and so on. The goblet squat is the only exercise that repeats.
(1)1 Comments
Sorted by latest first Latest Oldest Best
Once a week, provided you are going heavy enough and build up to a heavy set of 1-5 gradually.
I would recommend the following progression for you:
Starting at a working weight 40kg for 5 reps, increase by 5kg each week once you have completed all sets successfully in the previous week. Complete at least 3 warm-up sets at below your current working set weight. Once you cannot do 5 reps at that weight then reduce to 3 reps, reduce weight by 20% and repeat progress. Once 3 rep max has been established, deload by 20% of that weight and go for a 1 rep maximum.
If at any point you reach 100kg then subsequent increases should only be by 2.5kg per week.
Here is an example log of a first run of this program might go ('Weight[kg] x Sets x Reps' notation is for the working-set only, remember to warm up as well). Remember, you could do this program 2 times or even 3 times a week if your nutrition support it.
WEIGHTLIFTING LOG
--------------------------------------------------------
Week # | Weight(kg) x Sets x Reps
Week 1: 40x1x5
...
Week 11: 90x1x5
Week 12: 95x1x5 fail, try again next week
Week 14: 95x1x5 fail, deload 20% to 1x3
Week 15: 75x1x3
Week 16: 80x1x3
Week 17: 85x1x3
...
Week 20: 100x1x3 lower weight increase to 2.5 per week
Week 21: 102.5x1x3
Week 22: 105x1x3
...
Week 25: 112.5x1x3
Week 26: 115x1x3 fail, try again next week
Week 27: 115x1x3 success
Week 28: 117.5x1x3 fail, try again next week
Week 29: 117.5x1x3 fail, deload 20% to 1x3
Week 30: 95x1x1
Week 31: 100x1x1 lower weight increase to 2.5 per week
Week 32: 102.5x1x1
...
Week 43: 130x1x1
Week 44: 132.5x1x1 fail, try again next week
Week 44: 132.5x1x1 fail
--------------------------------------------------------
END PROGRAM
--------------------------------------------------------
Finishing Data:
5RM 90kg
3RM 115kg
1RM 130kg
After completing all of this you can choose a new program or repeat the same one but start at 40% of your 1RM instead of 40kg.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.