Should You Do Deadlifts Right After Squats? The Ultimate Guide to Strength Training
The question of whether to do deadlifts right after squats is a common one among fitness enthusiasts and powerlifters.
Both exercises are compound movements that target multiple muscle groups, and they are staples in strength training. However, they are also physically demanding and can be taxing on the body.
This article explores the pros and cons of deadlifting after squatting, and provides insights into how to structure your workouts for optimal results.
Should You Deadlift Right After Squats?
Should you do deadlifts right after squats?” is a question often asked by fitness enthusiasts and powerlifters. The answer depends on several factors, including your experience level, the weight you’re lifting, your individual recovery ability, and your overall training program. Both squats and deadlifts are physically demanding exercises that target multiple muscle groups and are staples in strength training. However, they can be taxing on the body, especially when performed back-to-back. If you choose to deadlift after squats, it’s essential to manage your recovery and adjust your programming to allow for adequate rest and recuperation. Factors such as sleep, nutrition, and external stress play a significant role in your ability to recover. When scheduling deadlifts after squats, consider spacing out the workouts, avoiding lower body accessories on squat day, and adjusting deadlift workouts by reducing volume or intensity. It’s crucial to listen to your body and make modifications as needed. Consistency, proper programming, and adequate recovery are the keys to long-term success in strength training.
Is It Okay to Deadlift After Squat Day?
Deadlifting after a squat day doesn’t automatically result in negative outcomes. Both squats and deadlifts are movements where you are moving a large amount of weight and use both your legs and back to varying degrees. Your tolerance for back-to-back sessions will therefore be largely dependent on your experience, how heavy you’re lifting, individual factors that influence recovery, and how long you plan on doing this for.
For example, someone who squats 600lbs may not feel too great deadlifting the next day, but someone who squats closer to 200lbs may be just fine because the total stress accumulated on the muscles is far less. This is also why beginners tend to be okay with higher volumes and frequencies, and why lower weight class competitors tend to sometimes recover quicker session to session when compared to heavy weight lifters.
Recovery can also vary and be dependent on things such as sleep, nutrition, and how much stress you deal with outside of the gym. With this in mind, you can see how having squats and deadlifts back-to-back may just come down to your personal situation. If you’re dealing with working a stressful or physical job or are dealing with challenging times in general, you may benefit from spacing out your training or alternating between an upper and lower body focus.
It’s important to note, however, that if you are a competitive powerlifter, you will never be deadlifting competitively in a completely un-fatigued state. Deadlifts always come after you’ve already maxed out both squats and bench, which means having a little fatigue on your deadlift days may arguably help prepare you to perform under stressful conditions in the future.
Reasons Why You Might Put Deadlift Day After Squats
There are several reasons why you might find yourself deadlifting the day after squats. One of the most common reasons is time constraints. If you have a busy schedule and can only work out on certain days, you might not have the luxury of spacing out your squat and deadlift sessions.
Another reason could be that you’re on a high-frequency squat or deadlift program. If you’re squatting or deadlifting multiple times a week, it might be inevitable that these sessions end up back-to-back. This is especially true for those on deadlift-focused training blocks, where the goal is to improve deadlift skills, practice, or build muscle specifically for deadlifting.
Your lifestyle and training schedule might also play a role. Not everyone has the flexibility to work out any day of the week. If your job, family commitments, or other responsibilities limit your training days, you might have to adjust your schedule to fit in both squats and deadlifts on consecutive days.
Lastly, sporadic changes in your training cycle might force you to deadlift after squats. Life can be unpredictable, and there might be weeks where you can’t stick to your normal training routine. In such cases, it’s okay to deadlift after squats once in a while. The key is to approach it intelligently and make the most of the situation.
Related: Why Does My Squat Feel Weak? Common Reasons and Effective Solutions
How To Structure Deadlift Day After Squats
Workout Timing:
To maximize a deadlift day that comes after a squat day, try to space out the workouts as much as possible. If you’re squatting on Monday and your deadlift day is on Tuesday, avoid squatting Monday night and deadlifting Tuesday morning. Instead, consider doing squats on Monday morning and deadlifts on Tuesday evening. Your body recovers over hours, so the more hours you put between the two workouts, the more recovered your muscles will be. Also, make sure to get a good night’s sleep in between.
Avoiding Lower Body Accessories on Squat Day:
It might feel intuitive to do lower body accessories on your squat day, but if you have a deadlift day coming up, try to avoid additional spinal loading or doing too much with your legs and back. Instead, add some benching and focus on upper body accessories or isolation movements that won’t leave you sore and sluggish the next day.
Adjusting Deadlift Workouts:
If you’re deadlifting after a heavy squat session, consider making the deadlift workout lighter. This is especially useful for those who deadlift twice a week, with one higher intensity day and one lower intensity day focused on volume. Try to have your heavier deadlift day separated by a rest day from other training, while the lower intensity deadlift day can follow one of your heavier squat workouts. If you only deadlift once a week but temporarily have to deadlift after squatting, consider reducing the total volume or intensity for that block to make it more sustainable and easier to recover from.
Alternate Ways To Structure Your Deadlift Day
2 Squat Days and 2 Deadlift Days:
By breaking down your weekly volume more evenly, no single workout will leave you in a state where you can’t train the next day. If you’re someone who deadlifts only once a week and squats 1-2 times a week, try splitting up your deadlift and squat volume by adding an extra day of one or both to lessen how much you’ll need to recover from day to day. For example:
- Monday – Squats
- Wednesday – Deadlifts
- Friday – Squats
- Saturday – Deadlifts
Squat and Deadlift on the Same Day:
This is another option that some people keep in their regular training. As mentioned previously in the article, deadlifts always come after squats in competition (if you’re a competitive powerlifter), so it’s a good way to simulate that experience. However, volume and intensity will need to be modified in a way where you aren’t able to complete all your sets within a reasonable rate of perceived exertion (RPE).
Separate Heavy Deadlift Days With Rest Days:
If you have one deadlift day dedicated to going heavy and sticking to lower rep sets, it’s best to keep this day right between rest days. That way, you have 48 hours to rest before and then 48 hours to recover before going into another squat day. This can look like the following:
- Monday – Squat
- Wednesday – Deadlift
- Friday – Squat
The Importance of Grip Strength
Grip strength plays a crucial role in determining whether you should do deadlifts right after squats. A strong grip allows you to hold heavier weights and maintain proper form during deadlifts, reducing the risk of injury and improving overall performance.
Additionally, a study published in the Journal of Strength and Conditioning Research found that grip strength is a reliable indicator of overall muscular strength and endurance. This means that if you have a strong grip, you’re more likely to have the physical capacity to handle the demands of deadlifting after squats.
To improve your grip strength, consider using grip training tools like the Hand Grip Strengthener, which can help you build stronger forearms and enhance your grip. Additionally, incorporating CBD products into your routine may help with muscle recovery and inflammation, making it easier to perform deadlifts after squats.
Related: Understanding and Overcoming Front Knee Pain When Doing Hamstring Curls
FAQs
Can I deadlift right after squats?
Yes, you can deadlift right after squats, but it’s essential to consider factors such as your experience level, the weight you’re lifting, your individual recovery ability, and your overall training program. If you’re deadlifting after squats, make sure to manage your recovery and adjust your programming to allow for adequate rest and recuperation.
Is it OK to do squats and deadlifts on the same day?
It’s okay to do squats and deadlifts on the same day, especially if you’re a competitive powerlifter, as deadlifts always come after squats in competition. However, you’ll need to modify the volume and intensity of both exercises to ensure you’re not overexerting yourself. It’s essential to listen to your body and adjust your training based on how you feel.
Should I deadlift first and then squat?
The order in which you perform squats and deadlifts depends on your training goals and personal preferences. If you’re focusing on improving your deadlift, it might be beneficial to deadlift first when you’re fresh. However, if you’re a competitive powerlifter, you’ll always squat before deadlifting in competition, so it might be helpful to train in that order.
Should I deadlift after workout?
Deadlifting after a workout can be a good idea if you’re incorporating deadlifts as part of a full-body workout or if you’re doing a targeted back or posterior chain workout. However, deadlifts are a demanding exercise, so it’s crucial to ensure you’re not fatigued from previous exercises, as this could increase the risk of injury.
Final Thoughts…
Deadlifts and squats are both physically demanding exercises that require a lot of muscular strength and can place significant stress on the body. While they are both essential components of a well-rounded strength training program, it’s crucial to approach them with care and consideration, especially when scheduling them back-to-back.
Recovery is a vital aspect of any training program, and it’s especially important when performing heavy compound exercises like squats and deadlifts. Ensure you’re getting enough sleep, eating a balanced diet, and managing stress outside of the gym. These factors play a significant role in your ability to recover and perform at your best.
When deadlifting after squats, it’s essential to adjust your volume and intensity to avoid overtraining and reduce the risk of injury. Listen to your body and make modifications as needed. If you’re feeling fatigued or sore, it might be a good idea to reduce the weight or volume for that session.
Remember, the goal of any training program is to make progress over time, not to push yourself to the limit in every session. Consistency, proper programming, and adequate recovery are the keys to long-term success in strength training.
Should you do deadlifts right after squats? Have our tips been beneficial to you? We’d love to hear your feedback, so please share your thoughts in the comments section below.
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Founder – Sport CBDs
Featured Image Attribution – Image by Drazen Zigic on Freepik
