How to Get My Deadlift Past 135 Lbs As a Beginner

The Real Reason You're Stuck at 135 (It's Not Your Strength)

If you want to know how to get my deadlift past 135 lbs as a beginner, you must stop trying to add 5 pounds every single week. That strategy stops working right around this weight. The real solution is to switch to a structured program that increases the weight by only 5-10 pounds every 4 weeks, giving your nervous system the time it needs to adapt and build true strength. Seeing that 45-pound plate on each side of the bar is a huge milestone, and it's completely normal to feel like you've hit a wall. It’s the point where you have to stop “exercising” and start “training.” Up until now, just showing up and lifting heavy was enough. Your body adapted quickly. But now, those beginner gains are slowing down. The problem isn't that you're weak; the problem is that your method has expired. Your muscles and your central nervous system now require a smarter plan than just “add more weight.” Going from 115 to 125 to 135 felt fast. But going from 135 to 145 requires a different approach. It requires structure, patience, and focusing on volume and form, not just hitting a new max every time you walk into the gym.

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Why Trying Harder Is Making You Weaker

Every time you load 140 lbs on the bar and fail the lift, you aren't building strength-you're digging a recovery hole. Think of your strength like a phone battery. A good workout uses maybe 30% of the battery, and it recharges to 100% overnight. But a failed, grinding, max-effort lift drains 90% of the battery. It takes days to recover, meaning you show up to your next workout with only 70% charge. The single biggest mistake beginners make when they hit the 135 lb wall is trying to max out too often. They think the path to lifting 140 is to attempt 140. It's not. The path is to build a strong foundation with submaximal weights. Let's look at the math. Workout A: You try to lift 140 lbs, fail, then do 3 sets of 5 at 125 lbs. You lifted a total of 1,875 lbs and generated massive fatigue. Workout B: You do 5 sets of 5 at 130 lbs. You lifted a total of 3,250 lbs-almost double the volume-with less fatigue. Which workout do you think actually makes you stronger for next week? It's Workout B, every time. You now understand that lifting smarter, not just heavier, is the key. But here's the hard question: what did you deadlift four weeks ago? The exact weight, reps, and sets. If you can't answer that instantly, you're not training with a plan. You're just exercising and hoping for the best.

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The 4-Week Protocol to Smash the 135 lb Plateau

This is not a list of tips. This is an exact, 4-week plan. Do this, and you will break your plateau. The key is trusting the process, especially when the weights feel lighter than you think they should.

Step 1: Deload and Reset Your Form

Your first workout in this new plan will use a lighter weight. You are going to take 10-15% off your current 5-rep working weight. If you've been doing sets of 5 with 135 lbs, your first workout will be with 115 lbs. This feels like a step backward, but it's the most important step. Use this opportunity to film your set from the side. Your goal is perfect form: a completely flat back from start to finish, and your hips and chest rising at the same time. If your hips shoot up before the bar moves, you are not using your legs. This deload week corrects that bad habit.

Step 2: Follow This Exact Rep and Weight Scheme

This is a simplified version of a proven strength program. You will deadlift once per week. Your only goal is to hit these numbers. Do not add extra reps or sets.

• Week 1: 3 sets of 5 reps @ 115 lbs. The weight should feel manageable. Focus on explosive speed off the floor while keeping your back flat.
• Week 2: 3 sets of 5 reps @ 125 lbs. This will feel more challenging but still solid. This is building your foundation.
• Week 3: 1 set of 5 reps @ 135 lbs. This is your test. After this set, rest for 3-5 minutes. Then, load the bar to 140 lbs and pull for one single, perfect rep. This is your breakthrough.
• Week 4: Deload. 3 sets of 5 reps @ 105 lbs. This is an active recovery week. The light weight helps your body recover and prepare for the next cycle, where you will increase all the numbers by 5 pounds.

Step 3: Add Two Deadlift-Specific Accessory Lifts

After your main deadlift sets for the day, you need to strengthen the muscles that support the lift. Do not skip these. Choose two of the following exercises and perform them after your deadlifts.

• Romanian Deadlifts (RDLs): 3 sets of 8-10 reps. Use a light weight, around 75-95 lbs. Focus on pushing your hips back and feeling a deep stretch in your hamstrings. This builds the posterior chain.
• Barbell Rows: 3 sets of 6-8 reps. Use a challenging weight, around 85-105 lbs. This builds the upper and mid-back strength needed to keep the bar close to your body and prevent rounding.
• Hip Thrusts: 3 sets of 10-12 reps. You can start with just the 45 lb bar. This exercise directly targets the glutes, which are responsible for the powerful lockout at the top of the deadlift.

What Your First Month of Real Progress Will Look Like

Progress is not always linear, and it won't always feel like you're killing it in the gym. Understanding the timeline will keep you from quitting when a workout feels 'too easy' or 'too hard.'

Week 1: The workout will feel surprisingly easy. You'll lift 115 lbs for reps and might feel tempted to do more. Don't. Your win for this week is walking out of the gym feeling strong and fresh, not exhausted. You are banking recovery and practicing perfect form. This is a strategic win.

Week 2: Lifting 125 lbs for reps will feel solid. This is a confidence-building session. You are proving to yourself that you can handle weight close to your old plateau with good form and control. The goal here is to build momentum.

Week 3: This is the test. The set at 135 lbs will feel heavy, but you will complete it. When you load 140 lbs on the bar, your only goal is one single rep. Even if it's a slow, grinding rep, as long as your form is good, you have officially broken the plateau. One rep is a huge victory. You are now stronger than you were three weeks ago.

Month 2 and Beyond: You will repeat the 4-week cycle, but you will add 5 pounds to all your lifts. Your new cycle will be based on a 145 lb target. This means your progress will be about 5 pounds per month. Gaining 60 pounds on your deadlift in a year is not a beginner result; it's an incredible intermediate achievement. This is what sustainable, long-term strength looks like.

Frequently Asked Questions

How Often to Deadlift for Strength

As a beginner breaking a plateau, deadlift only once per week. Heavy deadlifts are extremely taxing on your central nervous system. Your body needs 5-7 days to fully recover, adapt, and grow stronger. Lifting more frequently will lead to burnout, not progress.

The Role of Belts and Straps

Do not use a lifting belt or straps yet. Your goal is to build raw, unassisted strength. A belt is a tool for advanced lifters to brace against, not a crutch for a weak core. Learn to brace your core properly first. Straps prevent you from building grip strength, which is critical. Wait until you are deadlifting over 225 lbs to consider these tools.

What to Eat to Support Your Lifts

You cannot build a stronger body from nothing. To gain strength, you need to be in a slight calorie surplus of 200-300 calories above your maintenance. Most importantly, prioritize protein. Aim for 0.8 grams per pound of your bodyweight daily. For a 160-pound person, this is 128 grams of protein.

Conventional vs. Sumo Deadlift Stance

Stick with whichever stance-conventional or sumo-allows you to keep your back perfectly flat. Do not switch stances as a way to fix your plateau. The problem is your program, not your stance. Master one style first. For most people, conventional is a more natural starting point.

What if I Fail the 140 lb Attempt?

If you get to Week 3 and cannot lift 140 lbs, it is not a failure. Complete the 4-week cycle as planned, including the deload week. Then, run the entire 4-week cycle again using the exact same weights. The additional volume and practice are often all that's needed to break through on the second attempt.