Can you squat and deadlift in the same workout? Which Option Is the Most Appropriate?

Because you can combine exercises in your training programme in an infinite number of combinations, programming might be regarded an art rather than a science. If you’re a coach or an athlete creating your own or someone else’s training programme, you could be wondering:

Is it possible to squat and deadlift at the same time?

Can you squat and deadlift in the same workout?

Squatting and deadlifting in the same session has a number of advantages, including watching how each of your movements performs when fatigued and combining muscle groups for optimum growth. You must also deadlift after squatting in a meet if you are a powerlifter, thus this is how you should train.

The most important question is whether you should squat and deadlift in the same workout.

On the Same Day, Squats and Deadlifts

You don’t have to follow the herd just because most lifters do squats one day and deadlifts the next. It’s also possible to squat and deadlift on the same day. Indeed, powerlifter Andy Bolton, the first man to deadlift 1000 pounds, employed this method and wrote extensively about it in his book “Deadlift Dynamite.”

If you’re doing squats and deadlifts at the same time, squat first and deadlift second. If you’re a powerlifter, that’s the order you’ll perform the lifts in competition, therefore it’s only natural to train in that order.

On the Same Day, Squats and Deadlifts

Maintaining a neutral spine also necessitates a well-rested back. Squats primarily engage the legs and hips, with only a minor amount of lower back activation. Deadlifts, on the other hand, focus on the hips and lower back rather than the legs. Even if you wear a weightlifting belt, squatting with a weary lower back can result in catastrophic injury.

If you’ve never squatted and deadlifted in the same workout, start slowly and gradually increase your volume and intensity until you’re comfortable with such a tough workout.

What are the advantages of combining squatting and deadlifting?

You might wish to squat and deadlift together for a variety of reasons. Here are a few reasons why you should train them both at the same time.

What are the advantages of combining squatting and deadlifting?

1. Assessing deadlift performance following squat fatigue

The reason you would opt to examine deadlift performance after squatting activity is to evaluate how you might execute the deadlift differently in a competition after squatting maximally, as the deadlift happens after squatting and benching. Knowing how your deadlift might break down can help you plan your workouts.

It’s beneficial to train the squat and deadlift separately during the off-season or preparatory period of training to observe if the deadlift has any technical or capacity degradation following squats.

In this scenario, a technical breakdown refers to a failure to execute with proper technique, while a capacity breakdown refers to a devolution of technique due to muscle group capacity loss. Variables that may influence your deadlift performance include the severity of your squat training and the squat variations you do immediately before deadlifting. The more difficult the workout, the more breakdown in your deadlift will occur.

2. Competition preparation predictability

You can be in the middle of a peak and taper period as part of your preparation for an approaching tournament.

2. Competition preparation predictability

The goal of a peak and taper is to improve physical preparation for competition by lowering fatigue and increasing predictability.

The goal is to be able to come up with a game-day attempt selection strategy. You may be able to develop a reasonable opener and successive efforts for the deadlift following potential squatting fatigue if you combine squats and deadlifts in your training.

3. Hypertrophy muscle groups are separated.

There is a case can be made for combining squats and deadlifts on the same day if the goal of this phase of training is hypertrophy. When it comes to hypertrophy training, it’s more important to focus on stimulating muscular regions than on certain specialities. Due to the fact that the squat and deadlift target nearly identical muscle areas, training them on the same day may be beneficial.

This isn’t to say that doing the lifts separately on different days isn’t beneficial, but you could find that totally arranging your workouts around muscle groups rather than individual disciplines is more enjoyable.

Many powerlifters choose to exercise without using specific muscle groups on particular days, and they may prefer to train the lower body harder when they are fully rested.

The benefits of doing squats and deadlifts on the same day

The benefits of doing squats and deadlifts on the same day

In one day, powerlifters compete in the squat, bench press, and deadlift. Each lift is attempted three times, and the competitor with the highest total wins.

Squats and deadlifts performed on the same day mimic the lifting order and demands of professional powerlifting. It’s perhaps the most sport-specific way to train for a powerlifter.

2. Requires less warm-up time

Because squats and deadlifts involve similar muscles and actions, you won’t need to warm up for the second exercise as much. Warming up for squats and deadlifts can take a long time, so completing both of these lifts on the same day could cut your workout time in half.

3. Increased potentiation and activation of muscles

3. Increased potentiation and activation of muscles

Heavy squats will stimulate your nerve system, potentially improving your deadlift performance. Deadlifts may also feel easier than squats since they employ a narrower range of motion.

4. Less sets are required

Squats and deadlifts have a lot of muscle in common. As a result, even if you do less sets of the second exercise, you’ll obtain a good training benefit.

5. More time for recovery

When you combine squats and deadlifts, you have a week to recuperate and build before returning to those motions and muscle areas. However, if you squat one day and then deadlift the next day or two, you will have had less time to recuperate, which may hinder your progress.

If you lift moderate weights and recover rapidly between exercises, 2-3 days of recuperation should plenty. However, if you are lifting really high weights, are older, or recover more slowly between sessions, the extra time gained by doing both exercises in the same session may be quite beneficial.

Which Option Is the Most Appropriate?

So, should you squat and deadlift on different days, or should you do both in the same workout? Sorry, but there is no clear-cut, one-size-fits-all solution! What you train for, your level of experience, the time you have available for training, and your personal preferences all play a role.

Which Option Is the Most Appropriate?

The following are some of the reasons to squat and deadlift on different days:

  • You should concentrate on one lift at a time.
  • You’re a bodybuilder
  • Between workouts, you recover rapidly.
  • A bodily portion divide is used.
  • You enjoy utilising a wide range of accessory and aid exercises.

It may be preferable to combine squatting and deadlifting in the same workout if:

  • You’re a powerlifter
  • Between workouts, you recover more slowly.
  • You’re a good squatter and deadlifter already.
  • You’d rather train infrequently.
  • You want to train to the same standards as competition powerlifting.

Is Deadlifting Before Squatting Bad?

No, deadlifting before squatting isn’t necessarily a negative thing. A widespread misconception is that if you grow too tired, you risk damaging a body part, such as your back.

Is Deadlifting Before Squatting Bad?

The most crucial thing to keep in mind is to make sure you’re appropriately controlling the volume and intensity. If the initial deadlift training was difficult, you may want to ease up on the squatting thereafter. If your initial deadlift training was easy, you might be able to push your squats harder following.

F.A.Q can you squat and deadlift in the same workout:

Can I train deadlift and squat on the same day?

Yes, you certainly can! It does, however, present some new issues. The issue with squatting and deadlifting – and the reason you’re reading this – is that they’re both large, hefty lower-body exercises.

Can I do deadlifts and squats?

Lower-body exercises such as squats and deadlifts are both helpful. They target somewhat different muscle groups, so you may do them all at once if you like. You may also vary your workouts by doing squats one day and deadlifts the next. Make sure you’re using good form for each exercise to avoid injury.

Can you deadlift and squat in the same week?

As a result, it’s preferable to squat and deadlift on the same day; otherwise, you won’t be able to fit both the squat and the deadlift twice a week if you wait 72 hours between workouts. On Monday or Tuesday, do deadlifts and squats, then do them again on Friday or Saturday.


There is always more than one approach to reach your goals when it comes to training. There are no absolutes in this world! What works for one person may not work for another, so you must experiment to find the best technique to achieve your fitness goals.

Both squatting and deadlifting on the same day and on different days are effective, and proponents of both methods exist. There are other advantages and disadvantages to consider. Try both of these lifting tactics to discover which one delivers the best results before making a decision.

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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