How Often Should Women Deadlift For Optimal Results?

Deadlifts are one of the best exercises for many reasons.

If you are a PowerLifter then deadlifts are a must because it’s part of your sport.

If you are an athlete deadlifts are a must because it’s a pure strength exercise.

If you are looking to pack on muscle deadlifts are in my opinion the top exercise for a strong thick back.

Now that we have established that deadlifts are good for you we get to the important question.

 

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How Often Should You Deadlift?

 

Over my years of competing and lifting I have done varying programs where I would deadlift sometimes once a week, sometimes three times a week.

Unlike squats and bench presses you really have to watch how often you deadlift because out of all the lifts, the deadlift is the one that really takes it;’s toll on you physically and mentally. A lot of PowerLifting programs can have someone deadlift and bench up to three times a week and they can handle this, but try to deadlift three times a week and you are going to be in a world of hurt.

The best way to do this is to always pay attention to YOUR own recovery. Some people can deadlift heavy once a week, some people can only handle heavy every 10-14 days. This is going to depend on your own recovery system, the amount of weight used, and also your RPE (rate of perceived exertion). If your deadlift session is a go all out session heavy as possible (not smart) your RPE is a 9-10, and this will take longer to recover than a RPE7-8 session.

If you only deadlift once every 7-10 days your technique will feel rusty.

On another note deadlifting sumo twice a week can take it’s toll on your hips (trust me I have learned by ding this and it’s not fun).

Here is a great way to work around this. Add in a lighter “technical” day for deadlifts or a speed day.

 

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Technical Deadlift Day

When adding in a technical day you can work on doing a day where you just work on technique, nothing heavy 50-65% of your 1 RM and really dial in form.

You could also add in paused deadlifts or block pull deadlifts.

Again these should not be heavy.

 

Speed Deadlift Day

You would use about 50-65% of your 1RM and work on something like 5 sets of 3 reps fast or you could also do interval deadlifts where you would do one deadlift every minute onthe minute for 10-15 minutes, giving you 10-15 reps.

This is a great way to get in another deadlift session without taxing your body. This could help you improve recovery, refine your speed and technique and also give you a fun deadlift workout that won’t interfere with your heavy day.

 

Note : I think it’s wise to mix both sumo and conventional. I am a sumo puller but I felt my healthier and strongest when I also pulled conventional once a week. It helped my hips and gave them a break and I think it’s a great option for building more muscle in the upper back and hamstrings. Be sure to mix up your pulling and do both.

 

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Thanks
Coach Rob