How Many Deadlifts Should I Do?

A Complete Guide for Every Lifter

 

Deadlifts are known as the king of all lifts — one of the few exercises that test raw strength, mental toughness, and total-body power in a single movement. But one of the most common questions lifters ask is: how many deadlifts should I actually do?

Should you load up a 20kg Olympic weight bar with heavy plates and grind out singles? Or should you focus on higher-rep sets for size and endurance? The answer depends on your goals, experience level, and recovery ability.

In this guide, we’ll break down exactly how many deadlifts you should be doing, whether you’re a beginner learning technique, an intermediate chasing progress, or an advanced lifter pushing for personal bests. We’ll also cover recovery, programming, and the best equipment to use.

If you’re serious about strength training, you need gear you can trust. That’s why we recommend these Olympic Weight Plates — available in 15kg and 20kg bumper plate options. Perfect for progressive overload, safe for home or gym use, and built for performance.

 

Why Deadlifts Are the Ultimate Lift

 

Few exercises come close to matching the deadlift for overall effectiveness. When performed correctly, deadlifts:

 

• Build explosive hip drive from the glutes and hamstrings

• Strengthen the lower back and spinal erectors for posture and injury prevention

• Develop the quadriceps for power off the floor

• Engage the lats and traps for pulling strength and upper body stability

• Improve core bracing and anti-flexion strength

• Enhance grip and forearm power for total control

 

This is why powerlifters, Olympic lifters, strongmen, and athletes of all levels rely on deadlifts. But because they’re so demanding, the question of volume and frequency becomes crucial.

 

How Many Deadlifts Should I Do? – Key Factors

 

1. Your Training Goal

    

   • Strength? Lower reps, heavier loads.

   • Muscle size? Moderate reps, controlled tempo.

   • Endurance? Higher reps, lighter loads.

    

2. Your Experience Level

    

   • Beginners recover slower, so less is more.

   • Intermediates need more volume to grow.

   • Advanced lifters benefit from periodisation.

    

3. Your Recovery Ability

    

   • Sleep, nutrition, hydration, and mobility work all impact how many deadlifts you can handle safely.

    

Rep & Set Ranges by Goal

 

For Strength

 

• Reps: 1–5 per set

• Sets: 3–6

• Load: 80–95% of max

• Rest: 2–5 minutes

Here, the barbell should feel heavy. A standard Olympic weight bar weighs 20kg on its own — add 20kg Olympic weight plates or more to push into strength territory.

 

For Muscle Growth (Hypertrophy)

 

• Reps: 6–12

• Sets: 3–5

• Load: 65–80% of max

• Rest: 60–90 seconds

 

This is the bodybuilding sweet spot. Using 15kg Olympic weight plates allows you to fine-tune load increases without overshooting.

 

For Endurance & Conditioning

 

• Reps: 12–20

• Sets: 2–4

• Load: 50–65% of max

• Rest: 30–60 seconds

 

This rep scheme is less about max power and more about work capacity. Great for athletes, martial artists, and anyone training for overall fitness.

 

How Many Deadlifts Per Week?

 

• Beginners – 1 session weekly is enough

• Intermediates – 1–2 sessions weekly (strength + accessory work)

• Advanced – 1–2 sessions weekly, periodised across intensity and volume

 

Unlike curls or push-ups, deadlifts tax your central nervous system (CNS). Too much volume leads to fatigue, plateau, or injury.

 

Example Deadlift Programmes

 

Beginner Programme

 

• Warm-up with mobility and light bar work

• 3 × 5 deadlifts (focus on form, not load)

• 3 × 8 Romanian deadlifts

• 3 × 10 bent-over rows

 

Intermediate Programme (2 Days per Week)

 

• Day 1 (Strength): 4 × 4 deadlifts, 3 × 6 front squats, 3 × 8 pull-ups

• Day 2 (Hypertrophy): 3 × 8 Romanian deadlifts, 3 × 10 lunges, 3 × 12 barbell rows

 

Advanced Periodisation Block

 

• Week 1: 4 × 3 at 80%

• Week 2: 3 × 5 at 70%

• Week 3: Deload (lighter weights, focus on recovery)

• Week 4: Max test (use a 20kg Olympic barbell with Olympic bumper plates 20kg per side)

 

Accessory Lifts to Boost Your Deadlift

 

1. Romanian Deadlifts – Hamstring and glute focus

2. Rack Pulls – Lockout strength

3. Deficit Deadlifts – Off-the-floor power

4. Barbell Rows – Upper back support

5. Hip Thrusts – Glute strength for drive

 

All of these variations benefit from reliable plates. Adjustable loads with 15kg or 20kg Olympic weight plates let you progress steadily.

 

Common Mistakes in Deadlift Training

 

1. Too much frequency – Training heavy deadlifts 3+ times per week is unsustainable.

2. Neglecting form – A rounded back risks spinal injury.

3. Ignoring recovery – Soreness isn’t progress if your CNS is fried.

4. Not using proper equipment – Standard gym plates may wobble or break; Olympic bumper plates protect bar and floor.

5. Program hopping – Stick with one progression method for weeks, not days.

 

 

Recovery & Deadlift Performance

 

Deadlifts are taxing — recovery is half the battle. To get the most from your training:

 

• Sleep: Aim for 7–9 hours

• Nutrition: Prioritise protein + carbs post-lift

• Hydration: Stay topped up before and after training

• Mobility: Hip flexor, hamstring, and thoracic spine stretches

• Active Recovery: Walking, swimming, or light cycling on rest days

 

Think of recovery as a multiplier. Without it, your reps mean little.

 

Nutrition: Fuel Before, Recover After

 

Deadlifting performance isn’t just about sets and reps — it’s about what you put in your body before and after. Smart nutrition can make the difference between grinding through a session and hitting a new PB.

Before your workout: a quality pre-workout supplement can give you the focus, energy, and drive to perform. Many lifters use pre workout with creatine or pre workouts for focus because they combine nitric oxide boosters, amino acids, and caffeine. The Fittux Pre-Workout Energy is a clean pre workout UK option: it has creatine for strength, a moderate pre workout caffeine amount to sharpen focus, nitric oxide ingredients for the pump, and essential pre workout vitamins to support energy metabolism. At only a few pre workout calories per serving, it fuels your training without weighing you down — whether you’re hitting the gym or need a pre workout for running.

After your workout: recovery is where the real gains happen. Muscles need protein and carbs to repair and grow stronger. That’s where a post-workout supplement steps in. The right post workout protein powder or complete post workout supplement provides the building blocks your body craves. A good post workout powder drink not only supports muscle recovery but also gives you a post workout energy boost so you feel replenished instead of drained. Think of it as the easiest way to get a post workout meal powder when you’re on the go.

By combining a pre-workout formula before you lift and a post workout energy supplement after, you’re covering both sides of the training cycle. It’s this balance — fuel up, lift hard, recover well — that keeps your progress consistent week after week.

How Equipment Impacts Your Deadlift

 

Your training setup matters more than you think:

 

• Olympic Weight Bar (20kg) – Industry standard for progression

• 20kg Olympic weight plates – Perfect for heavy lifters chasing PRs

• 15kg Olympic weight plates – Essential for controlled load increases

• Olympic bumper plates 20kg – Safer for dropping in gyms or garages

 

Having quality plates ensures smoother lifts, less joint strain, and a safer environment.

 

Deadlift FAQs

 

Q: Can I deadlift every day?

A: No. Deadlifts stress the nervous system too much for daily training. Stick to 1–2 times per week.

Q: Is 1 rep max testing safe for beginners?

A: Not really. Beginners should build form first before chasing numbers.

Q: What if I only have light plates?

A: Work on higher reps (12–20) for endurance, or supplement with accessory lifts.

Q: Does bar weight matter?

A: Yes. A standard Olympic weight bar weighs 20kg. Always account for bar + plate weight in your total.

Q: Are bumper plates worth it?

A: Absolutely. 20kg Olympic bumper plates protect both bar and flooring while lasting longer under heavy use.

 

Final Thoughts: How Many Deadlifts Should You Do?

 

There’s no single answer. Instead, it depends on your goal, experience, and recovery. Beginners should start with 2–3 sets of 5–8 once per week, while more experienced lifters can experiment with higher loads, more volume, and accessory variations.

Remember, deadlifts are not just about numbers. They’re about progression. Add weight slowly, recover well, and train consistently.

 

Build Your Deadlift Setup with Fittux

 

If you’re ready to step up your deadlift training, investing in the right equipment is essential.

These Olympic Weight Plates — available in 15kg and 20kg options — are built for lifters who want more from their training. Whether you need Olympic bumper plates (20kg) for heavy pulls, or lighter 15kg plates for steady progression, these plates deliver durability, precision, and performance.

Pair them with a standard 20kg Olympic weight bar and you’ve got everything you need for strength, hypertrophy, or endurance training.

Progress doesn’t come from guessing how many deadlifts to do. It comes from smart training, consistent recovery, and using gear you can trust. With Fittux plates, you’ll always be ready for the next lift.