How to Increase Your Deadlift – Introduction
Do you want to increase your deadlift weight and enjoy the many benefits of this powerhouse exercise? The deadlift is one of the best movements to build muscle and strength while improving overall health and fitness.
Whether you’re a beginner or have been lifting for a while, learning how to increase your deadlift can be a game-changer.
This article covers actionable steps to boost your deadlift performance, build more muscle, and enhance your fitness journey.
5 Great Tips for Increasing Your Deadlift
#1 – Consistency is Key
First things first, to see progress, you need to deadlift consistently. I recommend getting into the habit of deadlifting once or twice a week. Without consistency, it’s tough to make any real gains.
Whether lifting for strength, fitness, or fat loss, the key is making deadlifts a regular part of your routine. Over time, this consistency will pay off, and you’ll notice both strength and muscle gains.
#2 – Start Light and Build Up
You don’t need to start with heavy weights. When I began deadlifting at 56, I started with only 55 pounds. It wasn’t a lot, but it gave me a solid foundation.
As you begin, focus on form and start with a manageable weight. Increasing your deadlift doesn’t happen overnight, but you’ll make steady progress if you start light and gradually add weight.
#3 – Nail Down Your Form
Proper form is essential for increasing your deadlift and preventing injuries.
- Start by standing over the barbell with your feet hip-width apart.
- Squat down, keeping your back straight and shoulders above the bar.
- Grip the bar firmly, brace your core, and use your legs to lift the weight.
- Do not try to lift the weight with your arms; instead, drive your feet against the floor to raise the barbell.
- Lower the bar back to the ground in a controlled motion and repeat.
Here I am, deadlifting at 62
#4: Gradually Increase the Weight
One of the best ways to get stronger is to gradually increase the weight. You don’t have to rush it. I started with 55 pounds, and after eight sessions over two months, I was deadlifting 135 pounds.
That’s a solid 80-pound gain!
Increasing by 1, 2.5, or 5 pounds every couple of weeks is still a gain and can make a big difference in the long run.
#5: Prioritize Nutrition and Recovery
You might not think of food and recovery as part of your deadlift program, but they are. To deadlift more, you must eat the right foods and recover well. Focus on eating healthy, nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains.
Proper nutrition supports muscle growth and energy levels; getting enough rest and recovery is just as important. Without these, your progress can stall.
I believe that you will feel and become stronger the more you clean up your diet, I know I did. Clean up your diet means eliminating as much junk and processed foods as possible. And it means to focus on the best foods possible for your body, such as:
- Apples
- Almonds
- Avocados
- Bananas – are especially good after a workout. I like mine with Peanut or Almond Butter.
- Blueberries
- Blackberries
- Broccoli
- Cauliflower
- Chicken
- Cottage Cheese
- Cucumbers
- Eggs
- Fish
- Grapefruit
- Greek Yogurt
- Mushrooms
- Oatmeal
- Onion
- Orange
- Potato
- Peanut Butter
- Salmon
- Sweet Potato
- Spinach
- Tomato
Get Stronger on Your Rest Days
No, that is not my back in the image below, but it illustrates the power of deadlifting from John Stone of https://johnstonefitness.com. So, it might be as inspiring to you as it is to me to keep deadlifting.
My transformation was not as dramatic as John Stone, but I’m grateful for the results I had from clean eating and deadlifting. This is proof that consistency, proper nutrition, and commitment to the deadlift can make a significant difference, especially for men over 50. If I could achieve these results starting at 55, you can too! Here’s a personal snapshot of my transformation after incorporating deadlifts and clean eating into my routine:
Before and After Deadlifting and Clean Eating
There is no question that deadlifting is hard work, but it is clear that the results can be powerful. I hit my new high for 12 repetitions with 135 lbs, using 45-lb plates and the 45-lb Olympic bar.
What is the lesson here?
It is very important to get some rest. For a few weeks, I ignored that advice and lifted one set for twelve reps every day. But recently, I cut back and started deadlifting only every other day, with weekends off totally.
I could feel the results yesterday. I have increased my deadlifting weight from 45lbs, using the bar alone, to 135lbs. Of course, the initial improvements were faster, and now the deadlift weight increases are going slower.
But that is okay; gradual is good.
How does this relate to you? If you have not yet started a deadlifting program, please consider it. But once you get started, make sure to take at least a full rest day between deadlifts and a full weekend off.
Sample Deadlift Workout for Increasing Strength
If you’re ready to increase your deadlift, here’s a simple workout that includes warm-up, working sets, and accessory movements. This will help you not only increase strength but also improve your technique:
- Warm-Up:
- 5-10 minutes of light cardio (walking, jumping rope)
- Dynamic stretching (focus on hamstrings, quads, and lower back)
- Deadlift Warm-Up Sets:
- Set 1: 5 reps at 50-60% of your 1-rep max*
- Set 2: 3 reps at 65-70% of your one-rep max
- Working Sets:
- Set 1: 5 reps at 75% of your 1-rep max
- Set 2: 5 reps at 80% of your one-rep max
- Set 3: 3-5 reps at 85% of your 1-rep max
- Accessory Movements:
- Romanian Deadlifts: 3 sets of 8-10 reps
- Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
- Leg Curls: 3 sets of 12-15 reps
* Learn how to estimate your 1-rep max.
Recommended Deadlift Equipment for Success
Getting the right equipment can make all the difference in your deadlift training. Here’s what I recommend:
- Deadlift Mats: Protect your floors and reduce noise with heavy-duty mats like the Rubber-Cal Shark Tooth Mats.
- Olympic Barbell: Start with a sturdy bar like the Yaheetech Olympic Bar, rated for up to 300 lbs, perfect for beginner to intermediate lifters.
- Bumper Plates: Use BalanceFrom Everyday Essentials Bumper Plates for smooth and safe lifting.
- Deadlift Shoes: Shoes like the Nike Metcon 4 Cross-Training Shoes offer excellent foot stability.
- Weightlifting Belt: A good belt, like the Dark Iron Fitness Weightlifting Belt, helps with bracing and supports your lower back.
For more in-depth recommendations, check out the Best Deadlift Equipment for Your Home Gym.
Why a Deadlift Platform Might Help
Setting up a simple deadlift platform is an excellent idea if you’re serious about deadlifting and want to ensure the safety and protection of your equipment.
A platform will help protect your floors, reduce noise, and create a dedicated space for your lifts. I created my own deadlift platform at home using two 2×3 foot Rubber-Cal Shark Tooth mats. It’s easy to set up and helps create a sturdy surface for lifting.
Want to create your own easy deadlift platform? Check out my Deadlift Platform DIY Guide for step-by-step instructions.
How to Increase Your Deadlift – Wrapping Up
Increasing your deadlift is all about consistency, proper form, progressive overload, and attention to nutrition and recovery. Using the right equipment and following a structured workout plan will help you build strength safely and efficiently.
Remember, lifting heavier takes time, but each small step forward brings you closer to your goals. Stick with these tips, and you’ll soon see the benefits of a stronger deadlift.
What’s Next?
Now that you’ve got a solid foundation to increase your deadlift, it’s time to put it into practice. For a more comprehensive guide that covers everything from warm-ups to accessory exercises, check out my Beginner Deadlift Workout Routine. And, if you’re ready to test your strength, calculate your 1-Rep Max Deadlift to track your progress and set new goals.
Related Posts:
- One Great Beginner Deadlift Workout Routine for Powerlifting & Fitness
Discover a comprehensive plan that includes warm-ups, working sets, and accessory movements to help you improve your deadlift technique and strength. - Clean Eating for Beginners: The Guide to Getting Started
Proper nutrition is critical for strength training, and this guide will help you get started on the right path for fueling your deadlifting progress. - 1 Rep Max Deadlift Calculator + Squat, Bench in 5 Easy Steps
Learn how to calculate your 1-rep max to properly structure your deadlift workouts and track progress. - Best Deadlift Equipment: Home Gym Guide; Start Lifting Today!
From barbells to mats, here’s a list of the top gear to make your deadlifting sessions more effective and comfortable. - 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
Not sure if the deadlift is for you? Check out the extensive list of ways deadlifts can improve your strength, fitness, and overall health.
