Deadlift Everyday: The Right Choice For Your Gains?

Deadlifts will forever be a golden exercise for numerous reasons such as activating the core, building muscles, and boosting metabolism, but should you deadlift everyday? Incorporating this compound exercise into your workout routine is wise for increasing skill and progression with the movement, but it’s also normal to wonder ‘how often should I deadlift?”.

So, should you deadlift everyday?

Can You Deadlift Everyday?

Deadlifting everyday is something many gymgoers consider, and it’s easy to feel confused about whether you should complete the exercise daily, or stick to deadlifting a few times a week instead.

By including deadlifts in your daily workouts, you can expect to see increased muscle growth and progression with heavier lifts, but repeatedly straining the same muscles can lead to injury. There’s plenty to consider when performing this exercise daily, so it’s best to look at both sides of the coin.

Not giving your body adequate time to heal, recover, and repair itself after training can cause injury, and this is something to heavily consider before completing the deadlift everyday.

Athletes or those with many years of experience under their belt may benefit from completing daily deadlifts. Beginners and those who haven’t nailed their deadlift form should give daily deadlifts a miss until form is correct and muscles have built up a good baseline strength. 

Doing squat, bench, and deadlift everyday isn’t a wise choice for many, and it’s vital that even if you’re completing a 30 day deadlift challenge or similar, you listen to your body every step of the way. It will be the best indicator of how much you can push yourself before facing potential problems such as an injury. 

What To Consider Before Starting Deadlifting Everyday?

A lot of skill, knowledge, and practice goes into performing the perfect deadlift, and it can take a substantial amount of time to hone each of these elements. Key considerations before diving into daily deadlifts are your current level of training, potential injury risk, recovery, and nutrition. 

When you’re just starting out in the weights room, with a new-found enthusiasm for training, it can be easy to think you can take on the world! Maybe you can, but when it comes to deadlifting every day, it’s best to think about the big picture. If your current level of training is pretty low, and you’ve only trained deadlifts a handful of times, it’s too risky to jump straight into a deadlift everyday program.

Likely, you haven’t had time to perfect your deadlift form, and this can put you in the firing line for potential injury risk, which will only set you back further. Recovery is a huge part of training, as this is when the body repairs, heals, and grows after workout sessions.

Deadlift everyday results can include increased strength and muscle, but it’s worth taking time to consider how your body may be affected by such a workout plan, as it doesn’t allow for adequate rest. This means you may feel more fatigued than normal, and your body may show its exhaustion through muscle aches and pains.

Pairing quality rest and nutrition with an effective program can help give your body the time and fuel it needs to recover effectively. Refueling after a session with quality nutrition is essential for replenishing glycogen stores and giving your body the tools it needs to begin repairing muscles.

If you decide to complete a deadlift everyday program, be sure to rest after sessions, and eat the right foods to help your body repair and recover.

Who Should Not Do Deadlift Everyday?

Beginners and those working on perfecting their deadlift form should avoid the deadlift everyday. It’s also best to limit deadlifts to around 3 times per week if you are recovering from injury or are experiencing any muscle weakness throughout the body. Deadlifting every day should only be done by those with boundless experience and skill with the movement such as athletes.

4 Deadlift Everyday Benefits

Weight lifting, in general, has countless benefits, and there are also a few upsides to completing daily deadlifts, as long as they are performed correctly. Provided you have spent adequate time perfecting your deadlift form and don’t have any current injuries to tend to, you may see some of these impressive deadlift everyday results.

✅ Strengthened Posterior Chain

The posterior chain refers to muscles on the back of the body such as the erector spinae, hamstrings, and glutes; all areas deadlifts target. By completing regular deadlifts, you can build these muscles of the body, strengthening your posterior chain.

As a compound exercise, deadlifts recruit large muscle groups for use in executing the movement, and this is one of the key reasons people see impressive results when researching ‘deadlifting everyday before and after’.

✅ Improved Grip Strength

Grip strength is needed throughout the gym for a wide range of exercises, and practicing deadlifts each day will likely lead to impressive improvements in this area. Gripping the barbell tight every day when training deadlifts will allow you to build up your grip strength so you can hold the bar better, for longer.

There’s no need to let wrist pain or grip strength be a struggle anymore, thanks to our WBCM weightlifting cotton straps Lasso Pro which promise to deliver comfort and support, especially when deadlifting. Constructed from 100% cotton, neoprene, and leather, these straps are versatile and durable to handle any exercise where your wrists need a helping hand. 

✅ Enhanced Overall Strength

Deadlifts are an exercise targeting multiple muscles of the body, and this is one of the main reasons they are included in sessions regularly. Enhancing overall strength is a common goal, and deadlifts are an ideal way of achieving better body strength, and when performed correctly, can even help with lower back pain.  

✅ Increased Consistency

Building habits is one of the best ways to make impactful, positive changes in our lives. Performing daily deadlifts will help keep you consistent, as you work towards your goal of perfecting the movement and getting the most out of your deadlift sessions.

Increasing your consistency, and building a habit of daily training can help boost motivation for progress and goals, even after you have completed your window of deadlifting every day. 

4 Drawbacks and Risks of The Deadlift Everyday

It’s clear deadlifts have a wide range of benefits, but it’s important to also consider the downsides and potential risks of completing the deadlift everyday. Knowing your limits and how your body feels during training will help keep you on the right track and hopefully avoid these issues if you choose to complete a 30 day deadlift challenge or deadlift everyday program. 

❌ Increased Injury Risk

Every exercise and movement in the gym should be performed correctly, with good form, appropriate weight, and ample recovery time. Performing daily deadlifts can be tiresome, especially if you’re not used to training with the same exercise time and time again in such a short window. Letting form slip is a gateway for injury, and this is a big risk when taking on the challenge of daily deadlifts.

❌ Short Recovery Time

By completing deadlifts every day, you aren’t giving your body adequate time to rest and heal. The body needs to replenish the energy and components it has used during deadlifts, and completing the movement over consecutive days doesn’t give the body much time to heal and rest. This can lead to muscle stiffness and soreness, which may make it difficult to continue training deadlifts daily. 

❌ Decreased Enthusiasm

Part of the joy of weight training is the range of exercises and endless workouts you can complete. This helps keep the mind and body fresh, activating various muscles and designing different programs and workout plans.

Training deadlifts every day takes away the creativity behind weight training and can start to feel mundane unless different variations of the movement are completed to help keep things feeling fresh and exciting so you remain motivated and enthusiastic. 

❌ Less Time For Other Exercises

Completing deadlifts every day doesn’t give you much time to focus on anything else! Deadlifts can take up a substantial window of time in the gym, especially when making the effort to ensure your form is perfect.

By spending less time training other areas of the body, you may hinder progress with other lifts, and this is a big consideration to take into account if you’re looking to build balanced muscle and progress in various exercises in the gym.

The Importance of Variation For Deadlifting Every Day

Including a range of deadlift variations when training deadlifts daily can help shake things up so you remain focused, engaged, and don’t lose enthusiasm for the movement. 

Conventional Deadlift

Conventional deadlifts are arguably one of the most common forms of deadlift to be seen in the gym. A conventional deadlift involves taking a hip-width stance, bracing the core, and lifting the barbell up whilst driving the feet into the floor before setting it back down again. This popular type of deadlift targets the glutes, back, hamstrings, and core, among other muscles.

For maximum comfortability with all types of deadlifts, including conventional deadlifts, look no further than our WBCM nylon weightlifting belt. Available in a range of sizes and colors, our nylon weightlifting belt can be utilized by every gym goer, with a durable and reliable quick-locking system so you can feel secure and assured through every rep.

Sumo Deadlift

Unlike conventional deadlifts, sumo deadlifts require taking a wider stance to complete the exercise. A sumo deadlift targets similar areas, but due to the changed stance, this deadlift variation also targets the quads and adductors. Sumo deadlifts are ideal for activating the muscles in the thighs and glutes, strengthening the areas, and helping improve performance in other areas of the gym.

Romanian Deadlift

A Romanian deadlift or RDL as they are commonly referred to, is slightly different from the other deadlift variations mentioned, as they only include a slight bend at the knees. Romanian deadlifts target the hamstrings and other muscles in the posterior chain, but they are slightly trickier to perfect than a traditional deadlift. 

Single Leg Deadlift

Single-leg deadlifts are similar to traditional deadlifts, however, as the name suggests, one leg is lifted off the floor to complete the movement. This can be highly beneficial in improving balance and stability, but as this is a complex movement, it requires high levels of focus and concentration. 

Trap Bar Deadlift

A trap bar deadlift uses a hex bar in place of a conventional bar and requires a slightly different form from conventional deadlifts. The lifter begins by standing inside the hex bar, lifting the weight with the handles built into the bar.

A trap bar deadlift can be a great starting point for those new to deadlifting, but can also be beneficial to include in sessions as some studies suggest that heavier lifts can be made with a hex bar deadlift compared to a straight bar deadlift. 

Deadlift Everyday Program

Deadlifting everyday can help answer your curiosity if you’re asking yourself ‘how often should I deadlift’. It’s vital to only use this program for a limited time and return to your regular training afterward, to ensure you’re working your muscles in a balanced and effective way.

Day	Exercise	Reps/Sets
Monday	Conventional Deadlift 60% 1RM	8 x 3
Tuesday	Romanian Deadlift 70% 1RM	6 x 3
Wednesday	Sumo Deadlift 85% 1RM	4 x 3
Thursday	Single Leg Deadlift	6 x 5
Friday	Conventional Deadlift 60% 1RM	8 x 3
Saturday	Romanian Deadlift 70% 1RM	6 x 3
Sunday	Trap Bar Deadlift 85% 1RM	4 x 3

Using quality equipment to go alongside your deadlift sessions is a great way of giving your body a little added support. Extra equipment isn’t a necessity but instead can be used to enhance your confidence and stability through various aspects of training from Olympic lifts and powerlifting, to crossfit and general fitness training. 

Our WBCM leather weightlifting belt is the ideal addition to your gym bag if you’re interested in additional back support at an affordable price. The durable construction of A-grade leather means you can feel confident our belt will help push you through even the heaviest of days or when you’re deadlifting regularly. 

Why Is It Important To Rest Between Deadlift Sessions?

Completing a quality workout in the gym needs to be met with adequate rest and recovery. When training, our bodies work hard to shift the weight on the bar, recruiting various muscles throughout the body to lift the weight. This is great for seeing progress in the gym, but a large proportion of the magic happens when you return home. 

Giving your body rest and good nutrition allows your muscles to rest, repair, and recover from the stress and strain they are put under during training. Resting for appropriate periods after sessions can promote greater increases in muscle strength and hypertrophy, therefore it’s vital to not push your body too hard, and instead, give it the rest and attention it needs after completing a deadlift session. 

Conclusion

Knowing whether or not to deadlift everyday can be difficult, and there are a range of arguments for completing the movement daily and sticking to deadlifting a few times a week instead.

Whether you choose to incorporate daily deadlifts into your workout regime, or you try a month-long deadlift challenge, make sure you keep your form in check and listen to your body if you begin to feel extreme muscle soreness or potential injuries beginning to arise. 

How often do you deadlift? Would you include daily deadlifts in your workout program? Let us know in the comments!

References:

1. Tyler Read, BSc, CPT, “8 Benefits of Deadlifts You Probably Never Knew About”, Healthline, https://www.healthline.com/health/fitness/deadlift-benefits, (Accessed March 12 2024).
2. Kinsey Mahaffey, “Why Rest Days Are Important For Muscle Building”, National Academy of Sports Medicine, https://blog.nasm.org/why-rest-days-are-important-for-muscle-building, (Accessed March 12 2024).
3. Bishop, Phillip A; Jones, Eric; Woods, A Krista, “Recovery From Training: A Brief Review”, Journal of Strength and Conditioning Research, https://journals.lww.com/nsca-jscr/fulltext/2008/05000/recovery_from_training__a_brief_review__brief.49.aspx, (Accessed March 12 2024).
4. Alan Albert Aragon and Brad Jon Schoenfeld, “Nutrient timing revisited: is there a post-exercise anabolic window?”, National Center For Biotechnology Information, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/, (Accessed March 12 2024).
5. Samuel C. Fischer, Darren Q. Calley, John H. Hollman, “Effect of an Exercise Program that Includes Deadlifts on Lower Back Pain”, Journal of Sport Rehabilitation, https://journals.humankinetics.com/view/journals/jsr/30/4/article-p672.xml, (Accessed March 12 2024).
6. Brad J Schoenfeld, Zachary K Pope, Franklin M Benik, Garrett M Hester, John Sellers, Josh L Nooner, Jessica A Schnaiter, Katherine E Bond-Williams, Adrian S Carter, Corbin L Ross, Brandon L Just, Menno Henselmans, James W Krieger, “Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men”, National Center For Biotechnology Information, https://pubmed.ncbi.nlm.nih.gov/26605807/, (Accessed March 12 2024).
7. Paul A Swinton, Arthur Stewart, Ioannis Agouris, Justin W L Keogh, Ray Lloyd, “A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads”, National Center For Biotechnology Information, https://pubmed.ncbi.nlm.nih.gov/21659894/, (Accessed March 12 2024).
8. All photos are made by WBCM Media team.