Deadlifting And Squatting On The Same Day – Is It Beneficial?
Reading Time: 11 minutes If you were asked to name the two toughest exercises performed in the gym, 9 times out of 10 you’d list ‘squats’ and ‘deadlifts’ and for good reason.
Both squats and deadlifts can be performed with a barbell, dumbbells, or kettlebells, in a variety of different ways.
Both exercises will also work different muscles in your body, depending on which variation you follow.
If you’ve ever performed barbell squats on leg day for example, you’ll instantly know how tough that exercise is and how taxing it can be on your central nervous system.
The last thing you’d want to do after a set of heavy squats then, is perform a few sets of deadlifts too. For some, however, that is exactly what they do.
Deadlifting and squatting on the same day may sound like something only a sadist would enjoy, yet there are some workout programs out there that specifically call for these two exercises to be included and performed together on the same day.
Here’s a look at whether deadlifting and squatting on the same day is beneficial, and if so, what is the best way to optimize both exercises.
Can You Deadlift And Squat On The Same Day?
When it comes to doing both exercises on same-day workouts, some lifters, strength athletes, and fitness enthusiasts in general, are concerned about whether they can squat and deadlift on the same day, as part of the same workout, and whether they should.
Of course, you can deadlift and squat on the same day, but should you? Well, in actual fact, yes, sometimes you absolutely should.
Both deadlifts and squats are highly beneficial compound exercises that work for multiple muscle groups at once.
Of course, barbell squats primarily work your legs by targeting the hamstrings, quads, glutes, and calves, but so too can deadlifts.
Deadlifts work your lower back and hamstrings mainly, but by going with a different grip and stance, you can work different parts of your body with the same exercise.
The main issue with both of these exercises is the fact that, as they are compound lifts, they are very taxing on your muscles and your CNS, especially if you push yourself to failure and start putting up some big numbers.
Whether you should combine the two in the same workout, or on the same day even, depends on your goals.
If you’re looking to increase your strength and power, combining the two can be beneficial as strongman contests and powerlifting meets will have the two exercises performed on the same day.
If you are training purely for aesthetics, however, it is not conducive to squatting and deadlifting on the same day.
Should You Deadlift And Squat On The Same Day?
Far be it for us to tell you how to train and what to do with your workouts but whether or not you squat and deadlift on the same day will depend on several factors.
Here’s a look at several reasons it can be beneficial.
You’re Training For A Powerlifting Meet
If you’re familiar with powerlifting, you’ll know that the three exercises you perform at a powerlifting meet (contest/competition) are squats, deadlifts, and bench presses.
If you’re training for a powerlifting meet it can be extremely beneficial for building your strength and getting you ready for the contest to do deadlifts and squats on the same day.
With deadlifts and squats on the same day you’re conditioning your muscles, and indeed, your brain, to get them ready for doing both exercises after each other.
In a powerlifting meet you may do squats, followed by bench presses, followed by deadlifts so if you’re used to lifting heavy weights and combining these exercises, you’ll find that you benefit greatly.
You’re Training For A Strongman/woman Contest
Another reason to consider combining deadlifts with squats on the same training day is if you’re training for a strongman/woman contest.
While events vary, often you’ll find that there will be a variation of a squat and/or a variation of a deadlift in one of these contests.
Sometimes you’ll perform both. Whether it’s a max deadlift or squat, or a deadlift or squat for reps, if you get used to combining the two you should perform better on the day.
You Don’t Have Much Time
Time is a very valuable asset that not everybody can afford.
Although it would be wonderful if we could go to the gym, lift weights, and train for hours on end, every single day, the truth is that we have work, we have families, we have jobs to do, and we have lives to live.
If you don’t have a whole bunch of time, or many free days to train, it may be that the only way you can get the most out of your workouts is to combine deadlifts with squats in the same workout.
Your Program Calls For Them To Be Combined
Finally, different workout programs out there are designed with different goals and objectives in mind.
For some people, it can be beneficial to combine deadlifts with squats on the same day, as part of the same workout so you can work your legs, lower back, and various other muscles in the process.
Different trainers will design different programs for their clients, so if you use a qualified trainer who you trust and who includes squats and deadlifts together in the same workout, don’t question them, just go with it.
You’re Looking To Increase Your Strength Levels
Arguably the two hardest compound exercises in existence today are barbell deadlifts and barbell squats.
Performing just one of these heavy exercises is hard enough, but doing both as part of the same workout can be incredibly testing.
Because these are compound exercises, as you perform the exercise you will recruit different muscle groups which means that you’ll be working several muscles at the same time. For building strength and power, this is ideal.
Both exercises work for different muscle groups and recruit various muscle fibers responsible for generating strength and power.
Training them together will help strengthen your core and condition your body for optimal strength and power outputs.
When Deadlifting And Squatting Same-Day Workouts May Not Be Ideal?
We’ve looked at a few scenarios in which combining squats with deadlifts on the same day might be beneficial, but what about times when pairing the two up may not be optimal?
Here are a few scenarios in which doing the exercises on the same day may not be the best idea.
You’re Training For Hypertrophy
If you’re training for muscle hypertrophy, which is the technical term for muscle growth, squatting and deadlifting on the same day may not be ideal.
With hypertrophy in mind, the idea is to target every single muscle group and work it to absolute failure.
If you perform several sets of heavy barbell squats, your quads, and hamstrings are going to be fried, your CNS will be wiped out, and you’ll be tired by the time you move to the next exercise.
If your next exercise is deadlifts, you won’t be able to do them as effectively as you would if you hit them fresh, at the start of your workout. When it comes to muscle hypertrophy, I.E. if you’re training as a bodybuilder, it’s best to do these on separate days.
If you train legs separately, for example, squats would be on leg day and deadlifts would be on a back day, or even on pull day.
You Don’t Have Much Lifting Experience
Another reason for you to not do squats and deadlifts on the same day is if you’re new to lifting.
Squats and deadlifts are both wonderful exercises that can yield very impressive gains in terms of strength and muscle size.
They are, however, very physically demanding and difficult to perform correctly so doing both in one workout is never a good idea for a newbie.
If you’re new to lifting you should focus on your form and technique first. Focus on mastering the barbell squat, and then the deadlift, and try to perform them individually, rather than on the same day.
As you progress and get stronger and gain more experience, you can consider pairing them up if you feel it would be beneficial for you to do so.
You’re Injury Prone Or Have Been Injured In The Past
The sad reality of lifting, and exercise in general for that matter is that some people are more prone to injuries than others.
Some athletes go their entire careers without ever picking up a single injury. Others, however, sustain multiple injuries throughout their careers.
Deadlifts and squats are both dangerous exercises, especially if done incorrectly, which is why they need to be treated with respect.
If you do several sets of heavy deadlifts and then move on heavy squats, the lactic acid in your muscles will have built up, you’ll be more fatigued, and your muscles may be weaker. This can leave you prone to injury.
Why Deadlifting And Squatting Same-Day Workouts Can Be Beneficial
There are pros and cons associated with all aspects of training, but generally speaking, doing both exercises on the same day can actually be very beneficial if you know what you’re doing.
Here’s a look at why it can be so beneficial.
Less warm-up Time Required
If you’re looking to perform barbell squats and deadlifts safely and correctly, you MUST always ensure that you spend enough time stretching and warming up before you jump into a heavy working set.
Before a heavy set of squats, for example, you need to stretch every major muscle in your body, get your legs warm, your core warm, and your body temperature up.
This can take upwards of 10 minutes. If you don’t have much time, 10 minutes is a long time.
The good thing about doing squats and deadlifts on the same day is the fact that once you’ve warmed up for the first exercise and have done it, you’re then warm. You don’t need to stretch and warm up all over again for the second exercise.
Your Weaknesses Will Be More Obvious
Another reason why heavy barbell squats and deadlifts done on the same day can be so beneficial is the fact that it will allow you to identify any weaknesses.
If for example, your hamstrings hurt and ache when deadlifting, and you find that getting the bar off the ground puts a lot of strain on them, you know to work on your depth when squatting to target them even more.
By switching from heavy squats to deadlifts, or vice versa, you can pinpoint where you ache, and where your weaknesses are.
You Won’t Need As Many Sets
Another advantage associated with combining deadlifts with squats on the same training day is the fact that you won’t need to perform as many working sets.
If you’re training for strength, for example, you may need to perform as many as 6 working sets of each exercise, plus warm-ups.
If you combine the two into the same workout, however, that much volume would be far too much, so you should instead look at dropping the volume and doing fewer sets.
With squats, your legs are worked, but they’ve also worked again when you perform deadlifts. You won’t need to perform as many working sets as your muscles will already be pre-fatigued.
More Recovery Time
Perhaps the most obvious advantage associated with mixing both exercises on the same day is the fact that you get to enjoy more recovery time during the week.
After a heavy leg day, the last thing you want to do on a back day is head into the gym and pull a heavy set of deadlifts when you’re suffering from leg DOMS and fatigue.
If you do both exercises on the same day as part of the same workout, however, you will enjoy more recovery time during the week.
This means that by the time you get around to squatting and deadlifting again, you’ve had a full week of rest so all major muscle groups are well rested and nice and fresh.
What Are The Possible Risks Of Deadlifting And Squatting On The Same Day?
Okay, so we’ve established that doing both exercises can be beneficial in some scenarios, but does that mean that it is risk-free?
Not.
There are of course a few risks associated with this, and to ensure you’re as safe as can be when training we’re going to highlight these now.
Possible Risk Of Injury
As mentioned earlier, if you are prone to injury it is not a good idea to squat and deadlift on the same day.
Squatting and deadlifting on the same day can leave you more susceptible to injury because both exercises are so physically demanding and taxing.
If you have performed several sets of heavy squats and then jump onto heavy deadlifts, you may be fatigued and so your muscles will be weaker so your form may suffer.
This in turn could result in a back or hamstring injury.
You Might Not Be Able To Lift As Much Weight
Even though powerlifters are required to squat, bench, and deadlift on the same day, the simple fact remains that pairing squats and deadlifts up and doing both on the same day can leave you weaker.
If you’re deciding to try and go for a heavy deadlift PB and pull more than you’ve ever pulled before, you’ll want to be deadlifting fresh and well-rested.
If you jump onto deadlifts after training your legs to failure with heavy squats, your muscles will be weaker and your glycogen stores in your muscles will be depleted so you’ll have less energy.
Less energy means you won’t generate as much strength and power, so you won’t be able to pull as much weight as you would have liked.
Your Workouts Will Last Longer
Another possible downside to pairing deadlifts with squats on the same day, as part of the same workout is the fact that your workouts will last longer.
Not only do you need to spend plenty of time warming up, but you will also spend a long time on both exercises.
Not only do they require plenty of rest between sets, but you also have to load and unload the bar, and of course, perform each working set for your chosen amount of reps.
A workout combining deadlifts and squats will last a very long time, so just consider that if you do decide to do both at once.
Deadlifting And Squatting Same Day – Is It Beneficial?
Yes and no.
Squats and deadlifts are great exercises, but they are not without their risks, and they are both very physically demanding.
If you’re wondering whether combining them is right for you it all depends on you, your training objectives, and your circumstances.
