23/09/2025
How to know the right dosing of caffeine before your heavy deadlift session.
Caffeine often takes 30-60mins to take effect, so the ideal consumption for your sessions is to take 1hrs pre training. This allows it to be peaking when you start and progress into your heavier sets, not kicking towards the end of your session when you getting ready to head home.
How to dose it:
1 mg/kg BW – basic wake up call.
2 mg/kg BW – sharper focus and alertness.
3–6 mg/kg BW – where the real performance benefits kick in, ideal before a heavy session.
For example, a 100kg lifter could see benefits with 300–600mg. I always encourage starting at the lower end first don’t slam max doses every single session. Save the higher end for when you really need to grind through a tough pull.
Pre-workout blends:
Many lifters go straight for pre-workout drinks before deadlifts. Just keep in mind these often mix caffeine with other ingredients. Always check the label so you know how much you’re actually taking.
Alongside caffeine, other ingredients that can support your heavy sessions in prep include beta-alanine, citrulline malate, taurine, magnesium, and creatine.
Want to know how to get more out of your sessions? Check out our 5 week Nutrition Course - next intake starts in October.
