Deadlifts and squats are foundational compound movements in strength training. These exercises, which engage nearly every muscle in the body, are often programmed on separate training days due to their intense nature. Combining them into a single session is possible, but the success and safety of this approach depend entirely on careful planning and execution.
Feasibility Based on Training Goals
Combining these two major lifts into one workout must align with specific training objectives. For those focused on general fitness or muscle hypertrophy, splitting them across different days often allows for higher quality volume on both lifts. Separating the lifts by at least 48 to 72 hours provides ample time for both muscular and neurological recovery before the next intense session.
This “same-day” approach is most often seen in the training of advanced lifters and powerlifting athletes. Powerlifters may incorporate a combined session to simulate the stress of a competition day, where the squat and deadlift are performed hours apart. For the average gym-goer, combining them should lead to a higher quality training week overall, perhaps by consolidating intensity to free up other days for recovery or accessory work.
Understanding Central Nervous System Fatigue
Performing both lifts in a single session creates a massive physiological demand because both exercises heavily tax the central nervous system (CNS). The CNS is responsible for sending the necessary signals to the muscles to execute maximal effort movements. When the CNS is severely stressed, it can temporarily reduce its ability to activate muscles, resulting in a decrease in performance.
Both movements recruit a vast amount of muscle mass, including significant overlap in the spinal erectors, glutes, and hamstrings, leading to profound localized and systemic fatigue. This cumulative stress can manifest as reduced motivation, poor coordination, and a noticeable drop in strength output in subsequent exercises. Managing this fatigue requires strategic programming to prevent overtraining.
Practical Strategies for Combining the Lifts
Successfully performing squats and deadlifts on the same day requires a strategic modulation of volume and intensity. A strategy is to prioritize one lift as the “heavy” or “primary” movement and designate the other as the “light” or “secondary” movement for that session. For example, a lifter might perform a high-intensity squat session followed by a sub-maximal deadlift variation, such as Romanian deadlifts, with higher repetitions and lower weight. This alternating intensity allows for productive training on both lifts without overwhelming the body’s recovery capacity.
The ordering of the lifts is a consideration for managing fatigue and technique preservation. Generally, the lift that is the training priority for that day, or the lift that requires the most technical focus, should be performed first while the lifter is fresh.
If heavy squats are performed first, the lower back and core stabilizers will be significantly fatigued, which can compromise form and safety during heavy deadlifts. Conversely, if heavy deadlifts are performed first, the subsequent squat session may suffer from lower-body fatigue. Some programs advocate for inserting a less taxing exercise, like the bench press, between the two lifts, which provides a break for the lower body and allows for partial recovery.
Prioritizing Technique and Recovery
The risk associated with combining these two high-demand exercises is the degradation of lifting technique under fatigue. When the core stabilizers and primary movers are exhausted from the first lift, the likelihood of form breakdown in the second lift increases significantly, raising the risk of injury. Therefore, a thorough warm-up is necessary to prepare the nervous system and musculature for the intensity of the session.
Lifters must be aware of their form throughout the workout and should be prepared to stop the exercise immediately if technique begins to fail. Post-session recovery is equally important, as the combined stress places a massive demand on the body. Adequate sleep and consistent, high-quality nutrition are necessary to support the repair and adaptation processes required after such a taxing workout.