Can You Squat and Deadlift On The Same Day?

squat and deadlift same day

If you usually work out in the gym, then you know how exhausting some intensive exercises can be.

You’ll be more exhausted if you perform work out movements that involve using a barbell with weight plates. Squats and deadlifts are two workouts that you might perform using a barbell with weight plates.

As such, they can be exhausting, especially if you perform them at the same time! But this is not to say you cannot perform them on the same day.

To be precise, you can perform squats and deadlifts on the same day. You need to perform them at different times on the same day.

In this article, we’re going to show you how. So, read on for more information!

Why Should You Squat and Deadlift?

First, both squats and deadlifts are excellent power and strength workouts. They work out your lower body for impressive power and strength. For example, they work your legs and glutes.

And in the long run, you will have a well-defined and powerful lower body. You, therefore, need these two workouts for your strength and power training.

Also, performing squats and deadlifts on the same day gives you time for other exercises. Therefore, performing these two workout exercises are beneficial.

What Comprises Squats?

squat deadlift same day

One thing that squats guarantee is well-defined and strong quadriceps. As such, they are the best work out movement for exercising your quads.

But since you hardly create momentum during squat movements, performing squats could be hard.

And this might make you wonder if you can manage to perform the two workouts (squats and deadlifts) on the same day.

Squats are push exercises. You will use your sheer force to lift the weighted barbell.

People looking for less challenge will still lift a barbell without weight plates on its sides. Therefore, squats are a push exercise!

Besides exercising your quads, they can also work out your glutes. You only need to move differently when performing this work out exercise.

You can always be sure to target different muscle groups by performing this workout.

Some of the muscle groups that you can target include calves, thighs, hips, cores, and shins.

If those are some of the muscles you are looking to develop, squats could be your best work out option.

What Comprises Deadlifts?

deadlifts and squats same day

Deadlifts will tax your energy reserves since it involves using great force. Although there are many deadlift variations, they all work out your lower back and legs.

Deadlifts exercise various muscle groups in your lower body. These muscle groups include hamstrings, glutes, back, and trapezius, just to mention a few.

If you want to work out your quads and glutes, you will find Sumo deadlifts to be very effective.

But if your aim is to work out your hamstrings, you have Romanian deadlifts to perform. Standard deadlifts, on the other hand, will work out your lower back very effectively.

Before performing deadlifts, you need to make up your mind on the muscle groups to train. This will make sure you meet your target and perform the appropriate deadlift exercises.

Sumo deadlifts can be hard to perform. As such, you can choose to perform it on another day.

But you can be sure to perform squats with any other deadlift variation. This will make sure your work out exercises don’t take too much toll on your body muscles.

Remember that your goal is to perform squats and deadlifts effectively for impressive results!

How To Squat and Deadlift On The Same Day?

There is no point to lie — performing squats and deadlifts on the same day is no joke! Both of them will make you use a lot of force.

As such, you need to perform them while taking some precautions to prevent injuries or muscle tears.

Usually, you will need to rest for 3 days after performing either squats or deadlifts before performing the other exercise.

squats and deadlifts on same day

But what happens if you perform squats and deadlifts on the same day? Well, you will need to rest your muscles for a whole week! This is to make sure that you have enough rest.

Also, it’s to make sure your muscles have recovered from the tears they undergo during such workouts.

Should You Squat or Deadlift First?

You should start with squats first before performing deadlifts. You want to make sure your quads are sufficiently worked out in preparation for the more deadly deadlifts.

This is why squats should come first. Once you have warmed up the quads, your hamstrings become the next muscle groups to target.

There is no better work out exercise that targets them better than Romanian deadlifts. Performing the standard deadlift isn’t recommended since it doesn’t train the hamstrings.

And there is no point in performing the two workouts if you are going to perform the standard deadlift as the other exercise.

The standard deadlifts target your back and not the hamstring muscles. This is why you should perform it when you want to exercise your back muscles.

Performing Sumo deadlifts together with squats might be tougher than you think. This deadlift variation will force you to use a lot for force since it is very challenging.

Can You Perform Squats and Deadlifts Together?

Combining squats with Romanian deadlifts will yield the best leg training results. And to perform both of them on the same day, you will need to split your training into two parts:

  • Front leg muscles
  • Back leg muscles

When performing squats for your front leg muscles, you will need some time before performing deadlifts for your back leg muscles.

And as we already mentioned, you should start with squats then finish with deadlifts later in the day.

Another reason why you should finish with deadlifts is that they wear you out more. It is a great idea to start with a simpler work out exercise as you work your way up.

This way, you will have enough energy to complete the two workouts for impressive lower body training.

What Should You Do To Make The Most Gain?

deadlift squat same day

Performing squats and deadlifts on the same day requires a strategy.

It is no joke to perform these workouts since they both tax your energy reserves. But with a good plan, you can successfully perform them both.

This will make sure you make the most gain out of your training exercises. When performing these workouts, you should check the following:

  • Volume And Intensity Of The Workouts

If you usually perform squats and deadlifts on different days, there is a higher chance your work out volume is high.

This might pose a challenge when you want to perform the two workouts on the same day.

Now you know that starting with squats is a great idea. But you will have to reduce the number of squats you perform.

It is recommended that you scale down your squats by 60-75%. And then compensate for the deficit with deadlifts.

You will then work your way up until you can perform the squats at full capacity (100%) while also performing deadlifts.

You can keep the intensity of your squats the same during these workouts. But when it comes to performing deadlifts, you might want to consider taking a small step backward in terms of intensity.

  • Intermediary Exercises

Starting with squats is great. But don’t think for a second that it is easy to move from the squats directly to deadlifts.

You will notice how tiring and exhausting it is if you try to perform deadlifts right after squats. So, what solution do you have?

bench press

Well, you need an intermediary exercise in between the two work out exercises. And a good intermediary exercise, in this case, would be the bench press.

Bench presses exercise your upper body. And this allows your lower body to recover for the next work out which is the deadlift.

You can perform other upper body exercises besides bench presses as intermediary exercises. Just make sure the intermediary of your choice does not produce upper back movements.

Choose light but powerful exercises as your intermediary exercise. Box jumps are ideal in this case. Make sure you get sufficient rest before commencing your workout with deadlifts.

  • Shift Your Focus and Add Some Variation

Your main aim of performing squats and deadlifts on the same day is to have an impressive lower body. But you are not going to achieve your goal without focusing on all key muscles.

Note that squatting and deadlifting is not all about adding more weight plates on the barbell. Look for your weaknesses and work on them.

Work on the muscle groups on your lower body that need more exercise. You can always vary your movements to target these muscle groups. This is what shifting your focus is all about.

For more challenging work out days, you can choose to perform squats with Sumo deadlifts. But for lighter training, Romanian deadlifts after squats will just be fine.

Besides, Romanian deadlifts are lighter and work your hip hinging sections or body parts.


If you want the best training results for your lower body, performing squats and deadlifts is a great idea.

We have seen that it is possible to perform these two workouts. However, it is not simple as many people might imagine.

They both wear you out by taxing your energy reserves. Performing these two exercises could transform you into a well-built and powerful person.

They form the basis of strength and power training. This makes them ideal for people who want to excellently pack more power in their lower body muscles.

But when squatting and deadlifting on the same day, you will need a plan. This will make sure your workouts go according to the plan.

We have covered the best plant to help you successfully complete the two exercises. We have seen that you need an intermediary exercise in between squats and deadlifts.

We have provided two intermediary exercises: bench presses and box jumps. But you can be sure to find other exercises to perform as intermediary workouts.

Leave a Comment