Can You Deadlift Everyday or Not?
Deadlift Everyday Program Log
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Results from Lifting Weights Everyday
I was pretty sore the first few days of deadlifting everyday.
Especially my hamstrings.
However, just as I have found in doing push ups everyday, I am experiencing the same with deadlifting every day.
The first few days of doing 100 pushups a day, I was pretty sore.
But soon, my body adapted.
And today, nearly 40 days after I started doing 100 pushups a day, I halved the original time.
My initial time was about 14 minutes.
Today, I could do 45 pushups straight and the total 100 pushups in 7 minutes and 45 seconds.
The more consistent I am, the better I get at the push up and the deadlift.
I believe that same will happen with the deadlift.
My results are not spectacular at this point, but my deadlift weight is going up, slowly.
And that is all I am looking for to stay lean and get fitter than the day before.
I keep trying to beat my previous workout, either in weight and in reducing the time of the workout.
In the last 10 days I have put 20 additional pounds on the deadlift.
But as I have said in the past, the amount of weight is not the key, rather your deadlift form is much more important.
How to Deadlift Everyday
You can deadlift daily.
The secret to deadlifting everyday without burning out is to keep your deadlift session short and sweet.
Like my 100 pushups a day workout is under 8 minutes now.
I can put up with it, and so can you.
Do not attempt to do your max weight deadlift every day.
In fact, you should never attempt your 1 rep max weight. Even the amazing Hermann Goerner never deadlifted his max. And Goerner could deadlift over 700 pounds with one hand.
Instead, do warm up sets with lighter weight and gradually increase your deadlift. A good rule of thumb is to start warm up with 50 percent of your 1 rep max for the deadlift.
Also, set a time limit for your deadlift workout.
You do not want to spend all day in the gym.
The idea is to use the best deadlift form possible.
And to gradually increase the weight you deadlift.
I suggest setting a limit of 30 minutes for deadlifting every day.
Start your deadlift using bumper plates if you want to start with a light weight.
Whatever weight is comfortable for you to warm up using great form.
Learn how to deadlift like a boss in 5 simple steps to help you achieve perfect form.
Do 5 sets of 5 deadlifts.
Each set, add some more weight.
The last set will be your heaviest set.
Rest between sets for approximately 1 to 2 minutes.
If you need to rest more, do it.
Caution
The deadlift will tax your nervous system, because deadlifting is a full body compound exercise. Therefore, you cannot deadlift the same weight load every day. Experienced powerlifters might deadlift twice a week, one day for lighter weight and another for their heavier deadlift weights. Use your light deadlift sessions for deadlift assistance exercises, deadlift variations like stiff leg, pause deadlifts and romanian deadlifts.
So, even a competitive powerlifter is not going to look for a deadlift personal record more than once a week. Your nervous system cannot take it. Plus, if you are a beginner deadlifter your body needs to adapt to the new stresses of deadlifting.
Don’t make the same mistake I did as a deadlift beginner. That is a sure way to get tennis elbow from weightlifting, bruised shins and lower back pain. Yes, I have gone through all of them so you do not have to.
The most important lessons I’ve learned are:
Use a great beginner deadlift workout routine
Start strength training with a beginner deadlift program. A deadlift workout is not enough. You need to train with a goal of progressive improvement. That is how you get stronger. And you must keep records of your training.
Always work on perfecting your deadlift form. The deadlift looks simple. Pick a weight up off the floor. But it is not as simple as it looks. There is a lot of technique you need to master. Respect the deadlift and you will do great.
The Everyday Deadlift Experiment
I know there are many who say to not deadlift everyday.
Most of the opinions I have read are to protect against using too much weight.
And they believe that you need additional rest days to help your muscles grow.
However I have found from doing 100 pushups a day that my muscles have grown more than at any other time.
My hope is that I will see the same from this deadlift everyday experiment.
Conclusion – You Are The Scientist
How does your body react to deadlifting every day?
That is the question.
Everyone is different, and one man’s workout might not be the best for another person.
You need to find out for yourself.
All I can do is share my deadlift everyday results with you.
So far, I want to continue and see what happens down the road.
The goal is to deadlift everyday, get leaner, stronger and fitter in under 20 minutes a day.
Because of the powerful benefits of the deadlift.
Have you ever done deadlifts everyday?
Or any weightlifting or bodyweight strength training every day?
What were your results?
Rich is a NASM Certified Personal Trainer (NASM-CPT), an