Deadlift Workout Program Spreadsheets

How many times a week should I deadlift?

Many novice lifters can see good progress deadlifting just once per week. When progress deadlifting once a week becomes difficult, it can be helpful to add a second deadlift training session in the week that utilizes lighter weight. Using a deadlift variation on this second deadlift day, like defecit deadlifts or paused deadlifts, can help improve weak points in the movement.

Should I do sumo or conventional deadlift?

This depends on many factors, including the proportions of the lifter’s body (arm length, torso length, and leg length) as well as individual preference. BarBend has a pretty indepth article on this subject, as does Powerlifting Technique.

Tip: Try both and see which feels more comfortable for you. Conventional can be simpler to teach to a novice lifter, but that doesn’t necessarily mean it’s in their best interest to pull conventional forever.

What is a good beginner deadlift program?

Any good powerlifting or strength program will include deadlifts, so a “good beginner deadlift program” is essentially synonymous with a “good beginner powerlifting program.”

How do I increase my deadlift?

This depends on  many different factors that can’t be covered in full detail here. Two popular methods for increasing maximal deadlift strength is to increase training volume and to improve weak points in the lift. For building strength in the bottom of the lift, defecit deadlifts, paused deadlifts, and “1 and a half deadlifts” can be used. Lockout strength can be developed using heavy rack pulls and  banded deadlifts. For more tips, checkout Powerlifting Technique.