Squats and deadlifts are two of the best exercise for building strength, particularly lower body strength, but you probably knew that! They’re a favorite of bodybuilders and powerlifters alike because of their ability to build strength and muscle size. Plus, deadlifts are one of the best exercises for building better posture and body alignment.
Both exercises are compound movements that work more than one muscle group at the same time, in contrast to isolation exercises that isolate a single muscle group. Compound exercises are the most time expedient because you work so many muscles simultaneously and they burn more calories too, making them beneficial for fat loss. Plus, compound exercises have functional benefits that isolation exercises don’t.
Some experts say that a strength-training program should comprise mostly compound exercises. A good rule of thumb is to do one isolation exercise that targets a single muscle group for every 3 compound exercises that work multiple muscle groups. Isolation exercises are movements like biceps curls and leg extensions that target a single muscle group. Isolation movements are ideal for correcting muscle imbalances and remedying muscle asymmetries since you can focus on one muscle group and hammer it hard. You can also work one side independently of the other if you use dumbbells.
The Power of Squats and Deadlifts
No matter what ratio of compound exercises to isolation exercises you do, squats and deadlifts belong in your strength-training routine. Few exercises work so many muscle groups and do it as efficiently. There’s no question you need them, but when you’re planning exercise order, which should you do first? Are there training advantages to doing deadlifts before squats or vice versa?
Most people start a lower body workout with squats because they believe squatting is a good warmup for deadlifting, and there is some truth to that. Squatting fires up the lower body muscles and core and gets them ready to perform the more complex deadlift exercise. Both exercises are demanding on the body, but of the two exercises, the deadlift creates more fatigue than squatting since deadlifts works the core more intensely and require you to stabilize your midsection. Therefore, more muscles work when you deadlift than when you squat.
However, there are arguments for doing deadlifts first: some would argue you should do the more complex and fatiguing exercise early, so you don’t deplete your energy reserves and have less energy in the tank to devote to deadlifts, the most demanding exercise. Deadlifts use the most muscle groups of any common strength-training exercise, so you would expect more fatigue after doing a few sets of deadlifts than after a couple of squat sets. Whether you take this approach should depend on what your priorities are. Are you trying to get improve your deadlift performance? Then that should be the exercise you do first while you’re least fatigued.
What about Squatting and Deadlifting on Different Days?
Another approach is to squat during one strength-training session and save deadlifting for the next time you train. There’s no reason that you can’t do them in separate sessions, as long as you include both in your routine. Doing them during separate training sessions is an effective strategy, and there are sound reasons to take this approach. Both exercises rank high on the fatigue scale, and fatigue can affect performance on the exercises you perform afterward. If you do deadlifts first, your performance on the squat may suffer and vice versa. This is especially true if you lift heavy or do the exercise to near failure.
Therefore, you could limit your strength and hypertrophy gains if you do both exercises in a single session because of the fatigue factor. Doing them on separate days lets you devote maximal energy, motivation, and focus to each exercise without draining your energy tank.
The Bottom Line
There’s no absolute rule about which to do first, but it makes sense to do the exercise you’re prioritizing when you’re least fatigued. If you do squats and deadlifts on the same day, start with the one that’s your highest priority, so you can give it your best effort. But also consider doing deadlifts and squats on separate days or during different sessions. Using this approach will be less exhausting. It will also allow you to work with heavier weights or do a higher volume without fatigue limitations.
Whether you do squats and deadlifts in a single session should also depend on how heavy you’re lifting. If you’re working with lighter reps and higher weights, there’s less concern about fatigue even if you do them on the same day. However, if you’re doing them to the point of near-muscle failure, irrespective of the weight you’re using, it’s better to do them on different days.
However you plan it, don’t forget to include both exercises in your strength-training routine. They’re two of the most effective exercises for building strength and muscle size. Be sure to include exercises like bench press, rows, and overhead presses to challenge your upper body too.
Keep your workouts balanced by training your upper and lower body in a balanced manner and by including both “push” and “pull” exercises in your routine. Unbalanced training can lead to muscle imbalances that increase the risk of injury. Don’t forget about the importance of nutrition too. You can’t build muscle with an energy deficit and inadequate protein. It all counts when you’re trying to build a healthier physique.
References:
- BretContreras.com. “Squats Before Deadlifts”
- Harvard Health Publishing. “Give Yourself a Lift”
- com. “The Deadlift and Its Application to Overall Performance”
- McGuigan, Michael R.M.2; Wilson, Barry D.1 Biomechanical Analysis of the Deadlift, Journal of Strength and Conditioning Research: November 1996 – Volume 10 – Issue 4 – p 250-255.
- Swinton, Paul A.1; Lloyd, Ray2; Keogh, Justin W. L.3,4; Agouris, Ioannis1; Stewart, Arthur D.5 A Biomechanical Comparison of the Traditional Squat, Powerlifting Squat, and Box Squat, Journal of Strength and Conditioning Research: July 2012 – Volume 26 – Issue 7 – p 1805-1816 doi: 10.1519/JSC.0b013e3182577067.
- Gullett JC, Tillman MD, Gutierrez GM, Chow JW. A biomechanical comparison of back and front squats in healthy trained individuals. J Strength Cond Res. 2009 Jan;23(1):284-92. doi: 10.1519/JSC.0b013e31818546bb. PMID: 19002072.
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STS Strength 90 Day Workout Program
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