As with any weightlifting routine, form and technique are critical to getting the most out of your workout. However, when you are in the gym, it is easy to become lost in the moment and forget about proper form. This is especially true when doing squats and deadlifts on the same day.
It can be tempting to do these two exercises back-to-back, but it is important to remember what you are doing and how you can make sure that your form improves with each rep.
According to fitness experts, squats and deadlifts should be part of your workouts regardless of your training goal. Besides building slabs of muscle, these compound exercises can develop a person’s incredible strength.
Upon considering these workouts, another significant benefit you will encounter is burning fat and improving fitness. If you are an athlete or a sports person, you can consider squats and deadlifts to improve your athleticism and sports performance, respectively.
However, many people ask: is it suitable and possible to do squats and deadlifts on the same day? The answer is a bit complicated, but here is a more in-depth look at whether you should do squats and deadlifts on the same day.
What are Deadlifts?
In the past, people defined a deadlift as an effective strength exercise for building muscles. Nevertheless, according to fitness professional Kristina Jennings, a deadlift is a lower-body strength exercise that involves picking up weight off the ground and moving in a standing position before lowering the weight down while keeping a neutral spine.
What are Squats?
This is a strength exercise that involves lowering down hips from a standing position and standing back up afterward. If you are squatting the right way, your hip and knee joints flex; conversely, the knee and hip joints extend, and the ankle joint plantar flexes while standing up.
Can You and Should You Do Squats and Deadlifts on the Same Day?
You can do squats and deadlifts on the same day. Nevertheless, it is not right t to do these exercises both on the same day.
Fitness lovers suggest doing it only if you probably want to use an intra-workout supplement that provides the fuel, calories, or energy you require to push through a demanding exercise. However, this all depends on the following:
Your Training Goals
Typically, aspiring and competitive powerlifters can simultaneously gain from doing the two workouts. If you choose to do the two exercises on the same day for muscle growth, athleticism, or to get general strength, several arguments are made as to why you should not squat and deadlift on the same day.
For muscles to grow, they are dependent on the quality worth that is intense and large enough. Thus, if you do squats or deadlifts as a second exercise, you minimize the ability of your body to stimulate muscles again. This is the same argument for a person whose goal for training is to gain general strength.
Note that strength usually depends on quality repetitions in the heavy two to the six-repetition range. These exercises ensure it is done in a fresh and recovered state. This way, it is possible to do enough heavy sets with an adequate weekly frequency.
If you realize you are doing one of the two workouts in a fatigued state, chances are high you will not do heavy or many sets. In this case, you need to be slowing down to gain a bit of strength.
Also, if you are an average trainee looking forward to getting bigger and stronger muscles, consider doing squats and deadlifts on separate days with the Fusion Motion Portable Gym.
If you are on a tight program, it might be tough to do squats and deadlifts on the same day. However, you can do them separately. The same is applicable if doing the exercise on the same day has no harm.
How to Do a Squat Correctly
- Stand straight with feet hip-width apart.
- Tighten your stomach muscles.
- Lower down as if sitting in an invisible chair.
- Straighten your legs to lift back up.
- Repeat the movement.
To do squat correctly, watch this YouTube video.
How to Do a Deadlift Correctly
- Lift a barbell until your shins are just an inch away.
- Lean over with stiff legs and take a grip that places your elbows just outside your knees.
- Bring your shins forward to touch the barbell.
- Squeeze your chest up to tighten all muscles of your back.
- Drag your barbell up to your legs while maintaining lumbar extension.
Watch this video on how to do deadlift for beginners.
5 Benefits of Doing Squats and Deadlifts on the Same Day
Many lifters do squats and deadlifts on separate days. You do not have to follow the same if your fitness goal is different. Squatting and deadlifting on the same day can help you achieve your goals.
However, it would be best to begin with squatting followed by deadlifting and not vice versa. Here are some of the benefits you can enjoy upon squatting and deadlifting on the same day.
Less Warm-Up Needed
In general, squats and deadlifts use the same muscles and movements. Therefore, if you have considered doing them on the same day, you do not have to spend too much time doing long warm-ups, which is quite tiresome and time-consuming. Doing both exercises in the same session saves time.
Powerlifters consider doing squat, bench press, and deadlift on the same day. This means they get three attempts at every lift, which replicates the lifting strength. In addition, due to the demands of competitive strength training, this is the most sports-specific way a powerlifter can do training.
More Recovery Time
When doing squats and deadlifts together, you will have an entire week to rest and grow muscles. However, if you do squats on a particular day and deadlift two to three days later, you will have less time to recover. This is likely to affect your progress.
Resting two to three days is considered enough. Nonetheless, this is only applicable if you lift moderate weights between workouts. It takes time to recover for a person who lifts hard and heavyweights, and thus, recovery time is recommended.
Even though squats and deadlifts are standalone exercises, someone might argue that one is an accessory exercise for the other. For example, strength is not a factor when doing a basic squat. However, during deadlifts, performance is important.
There is not much difference between doing these two workouts and the main lift followed by an accessory movement. From the training approach, squatting and deadlifting on the same day are uncommon. However, they both are a matter of having enough strength.
Increased Muscle Potentiation and Activation
When doing heavy squats, your nervous system is fired up. This is likely to improve the performance of deadlifting. On the other hand, deadlifts might feel slightly easier since they use a shorter range of motion than squats.
7 Benefits of Doing Squats and Deadlift on Different Days
Most lifters consider squatting one day and deadlifting a few days later. This, too, makes sense for different reasons. A number of the benefits are:
Ability to Lift More Weight
Whether you deadlift or squat first, the fact is that the fatigue of one workout will affect the other. This is mainly an issue for a person whose goal is to maximize their strength. However, this is a non-issue for bodybuilding people.
More Training Volume
When doing squat and deadlift on the same day, there are higher chances you will not do many sets of both exercises, and this is because time and energy start to run out soon. Training these big lifts separately is advantageous as they help you do more sets of each.
Furthermore, if you want to build strength and muscle size, volume is an important aspect you must consider in your training.
More Variations (Compound Workouts)
Suppose you only consider deadlifts or squats as your workouts. In that case, you have more ample time necessary for some exciting variations, just like the original versions of every lift.
For instance, if it is your day to do squats, you can do banded squats, box squats, and pauses squats if necessary. Nevertheless, if you choose to do deadlifts and squats on the same day, you will lack the energy and time to do other compound workouts
As a result, we recommend the best gym equipment for core strength. Without a single doubt, this workout equipment is the best fitness station for both home and commercial use.
For various reasons, they are made from durable ultra-iron bars that can build muscle without heavyweights simply by performing L-sits, push-ups, and inverted rows.
Deadlifting and squatting involve many similar muscles. Therefore, once done on the same day, they can cause exhaustion in the end. It is necessary to have them done on different days to avoid fatigue, muscle cramps, and severe back pain.
Better Leg Days
Typically, squats are exercises meant for the lower body. However, it is hard to categorize deadlifts. Even though deadlifts involve legs, many lifters view them as back exercises.
If you do squats on one day and deadlifts on another day, this will literally mean you can treat deadlifts as a back builder instead of a leg exercise.
Give Your Lower Back a Break
Deadlifts and squats involve a lot of lower back activation. Hence, if done on the same day will be increasing your risk of lowering back pain and minor injuries.
In addition, doing deadlifts and squats with a tired back might affect your technique and hurt the spine.
More Time Per Lift
Doing deadlifts and squats simultaneously minimizes your time for every movement. Therefore, doing them separately is an added benefit.
When doing these workouts separately, make sure that you add weights or at least increase the number of sets you do for each exercise; consider doing them in different sessions.
This will add endurance and performance to your workout. Also, more time per lift makes you focus your energy on one exercise/workout, which guarantees you faster progress.
Frequently Asked Questions
The benefits of doing squats and deadlifts on the same day include improved muscle development, increased athletic performance, and increased range of motion. However, their risks include injury or strain from too much weight or improper form. To decide whether or not you want to try this workout routine, think about your goals for fitness and your training history.
If you are recovering from a squat session, you cannot do deadlifting optimally. Failure to recover can put you at risk for a hamstring injury and lower back. When training squats and deadlifts separately, it is advisable to allow at least 72 hours between them.
Squats and deadlifts are effective exercises that help you gain lower body strength. They both strengthen legs and glutes muscles.
When squatting, maximum knee and hip flexion are involved. Also, you have to move the bar farther, making squats harder than the deadlifts.
You cannot lose belly fat by deadlifting alone. Nevertheless, it can highly help if you involve it with other workouts. If you want to lose your belly, the primary strategy you can consider is getting your body in a caloric deficit.
Doing squats daily makes you a whole lot stronger and less prone to injury. Additionally, it strengthens your core and improves body posture. When you do squats every day, your body will respond by increasing the number of muscle fibers in the gluteus and quadriceps muscles.
You can consider different ways to help you achieve your workouts goals. However, you should be aware that what works for you might not work for another person. Therefore, it is upon you to experiment and pick between deadlifts or squats.
Luckily, squatting and deadlifting on the same day or separately are also dependent on your training goals and your schedule. However, from this article, we can confidently suggest that you consider doing both workouts only if you have a tight schedule.
Again, you can do these compound workouts together when doing pre-warming sessions that take a lot of time.
Note that there are still disadvantages to doing squats and deadlifts on the same day. For instance, if your main goal is to increase the entire core muscle strength, improve performance, tone muscles, or boost strength, you have to rest for several days to help your muscles recover.
This means, before making up your mind, try both of these strategies. After all, you can select one that produces the best outcomes.