Should I squat and deadlift on the same day
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Performing squats and deadlifts on the same day is possible, but it requires careful consideration of your workout intensity and sequence. Here are some points from fitness experts that you might find helpful:
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Risk of Injury: Both exercises heavily load the lumbar spine, which can increase the risk of injury if both are performed with heavy weights in a single session. It's generally not advised to load them both heavily on the same day, especially not in the form of heavy deadlifts followed by heavy squats 1.
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Intensity Management: If you decide to perform both, managing the intensity is crucial. Using lighter weights or focusing on technique can help reduce the risk. For example, you could go heavy on squats while focusing on form with lighter deadlifts, or vice versa 2.
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Exercise Pairing: Avoid performing high-volume or high-intensity squats and deadlifts together. Instead, consider pairing lighter squats with heavier deadlifts or staggering these intensive lifts throughout the week to allow adequate recovery for your lumbar extensors and central nervous system 3 4.
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Staggering Workouts: Some athletes prefer to alternate these exercises between different workout sessions. You can squat on one day, deadlift on another, and include support exercises to allow for recovery and reduce overall fatigue on your lower back 5.
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Technique Days: Including days specifically focused on technique at lower intensities can be beneficial. Such an approach can help in refining your form and increasing frequency without the risk of overloading your lower back 6.
Ultimately, whether you should squat and deadlift on the same day depends on your fitness goals, recovery ability, and existing workout structure. Always listen to your body and consider consulting with a fitness professional to tailor a program that suits your needs.
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