Should You Do Squats and Deadlifts on the Same Day? Pros and Cons Explained

[BigArvin]

I’ve been around the barbell for decades, and if there’s one debate that keeps showing up in the weight room, it's this one: Should you do squats and deadlifts on the same day?

We’re talking about two of the heaviest-hitting, most taxing lifts you can perform. These compound beasts target nearly every muscle from your traps to your calves, and the way you program them can make or break your gains—or your spine, if you’re not careful.

The Case for Doing Both on the Same Day​

There’s a strong argument for combining squats and deadlifts into a single training session, especially if you’re pressed for time or training fewer days per week. Some of the most battle-tested strength programs—like those used in powerlifting circles—pair these lifts to maximize total lower body workload in a compact format.

When executed properly, doing both squats and deadlifts on the same day can stimulate massive muscle recruitment across your posterior chain, glutes, hamstrings, quads, and core.
That’s what we call a double compound workout, and it’s incredibly efficient. It also builds mental toughness. If you can squat heavy and still pull with focus and control, you're conditioning both body and mind.

When It Becomes Too Much​

That said, there’s a real risk of overdoing it, especially for beginners or even intermediates who aren’t used to managing fatigue. Both squats and deadlifts demand a lot from your central nervous system (CNS). Hitting them both heavily in one session can push you into CNS fatigue, where your body might feel fine, but your nervous system can’t fire at full capacity.

And that’s when the problems start. Your form begins to break down, especially on deadlifts, if squats have already drained your energy. That’s when injury risk climbs, particularly for your lower back, hips, and knees. If you neglect proper warm-ups, recovery, and technique, the double-load day can cause more harm than good.

Factors to Consider Before Combining Them​

Before you toss both lifts onto your Monday grind, take a moment to assess a few critical points. First off—what’s your experience level? Advanced lifters who’ve built years of muscle memory and recovery capacity can usually handle this kind of volume. But for a beginner still refining form or an intermediate still learning fatigue management, it might be a tall order.

Next, think about your goals. Are you training for raw strength, muscle hypertrophy, or general fitness? If you’re peaking for a competition or trying to improve total lifts, combining squats and deadlifts might work. But if your focus is bodybuilding or physique, separating them might allow for better isolation and intensity.

Also, take a hard look at your training frequency and split. If you're training your legs once per week, combining them makes more sense. But if you’re hitting the lower body two or three times a week, you can space things out for optimal recovery. And don’t forget the foundation—nutrition, hydration, and sleep—they’re non-negotiables if you're going to push this hard.

How to Structure a Same-Day Squat & Deadlift Workout​

Now, if you’ve weighed the pros and cons and decided to stack squats and deadlifts in one session, structure becomes everything. Start with a solid dynamic warm-up—foam rolling, hip mobility drills, and bodyweight squats are crucial to get the blood flowing and joints ready.

You’ll want to hit the more technical or primary lift first, which for most lifters means squatting before deadlifting. Squats demand more stability and depth, and it’s best to tackle them while your CNS is fresh. Deadlifts can still be performed effectively in a slightly fatigued state, as long as your form doesn’t suffer.

Keep the volume and intensity in check. If you’re squatting heavy (think 3–5 reps per set), consider deadlifting with moderate loads for fewer sets. Or flip it—light squats with heavier deadlifts. Don’t max out both unless you’re testing for totals or have built up to it through smart periodization.

Finish off with accessory exercises that support both lifts. Romanian deadlifts, lunges, leg curls, glute bridges—these will build the smaller muscles that stabilize your big lifts without frying your CNS.

Alternatives to Same-Day Training​

You don’t have to throw squats and deadlifts into the same fire if it’s not working for your body or schedule. Many lifters thrive on an upper/lower body split, where squats dominate lower day one and deadlifts lead lower day two.

Another smart option is the push/pull/legs routine. Deadlifts often fall into the pull day, while squats anchor the leg day. It gives your posterior chain time to recover before getting hammered again.

And if strength is your main goal, separating squats and deadlifts by several days often allows for heavier loads, cleaner technique, and better focus. Your spine and CNS will thank you for the breathing room.

Frequently Asked Questions​

Which should I do first—squats or deadlifts?

Start with squats. They require more joint mobility and control. Doing them first minimizes injury risk and preserves form.

Is it bad to do both heavy and light in one session?

Doing both heavy lifts can be taxing, even for advanced lifters. It increases fatigue and raises the risk of form breakdown and injury.

What are the signs I’m overdoing it with both lifts on the same day?

Lingering soreness, decreased performance, poor sleep, and nagging joint pain are red flags that your body needs more recovery.