You Should NEVER Squat and Deadlift on Consecutive Training Days
Squats and deadlifts are the cornerstone lifts of strength training programs, celebrated for their ability to build incredible strength, power, and muscle mass. These compound movements demand extensive muscular recruitment that can place significant stress on the central nervous system (CNS). Despite their benefits, training these lifts on consecutive days can lead to burnout, compromised performance, and even increased risk of injury. In this blog, we will explore why squatting and deadlifting on back-to-back days is a big mistake and provide alternative strategies for programming these lifts effectively.
The Physical Demands of Squats and Deadlifts
Squats and deadlifts are full-body exercises that recruit multiple muscle groups:
Squats primarily target the quadriceps, hamstrings, glutes, and lower back while engaging the core and upper body for stabilization.
Deadlifts focus on the posterior chain, including the hamstrings, glutes, spinal erectors, and traps, while also heavily involving the core and grip.
Both movements challenge the body in unique ways, but they share significant overlap in muscle usage, particularly in the hamstrings, glutes, and lower back. This overlap amplifies the recovery demands placed on these muscle groups, making back-to-back sessions problematic.
The Role of the Central Nervous System (CNS)
The CNS is responsible for sending signals from your brain to your muscles to execute lifts. Squats and deadlifts, especially at high intensities, heavily tax the CNS. When you train one day with a high-intensity squat session and follow it up with a deadlift day, your CNS may not have adequate time to recover, leading to:
Decreased performance
Slower recovery
Increased likelihood of overtraining and injury
Research indicates that training at intensities above 90% of your one-rep max (1RM) can require up to 72 hours for full CNS recovery. Ignoring this recovery window can lead to CNS fatigue, which diminishes strength output and increases the risk of technical breakdown.
Overlapping Muscle Groups and Fatigue
The overlapping muscle groups between squats and deadlifts pose another challenge. Here’s how these lifts impact shared muscle groups:
Hamstrings: Stabilize the knee and assist in hip extension during both lifts. Fatigue in the hamstrings can affect both the drive out of the bottom of a squat and the lockout of a deadlift.
Glutes: A primary mover in hip extension, essential for both lifts. Fatigued glutes can compromise power generation.
Lower Back: Stabilizes the spine and prevents rounding. Overloading the lower back without recovery increases the risk of injury.
Performing heavy squats and deadlifts on consecutive days does not allow these muscle groups to recover fully. This can lead to cumulative fatigue, reducing strength gains and increasing susceptibility to strains and tears.
The Impact of Consecutive Days on Recovery
Recovery is essential for progress in strength training. Without adequate recovery, the body cannot repair and grow stronger. Training squats and deadlifts on consecutive days impacts both short-term recovery (muscle soreness and CNS fatigue) and long-term adaptation.
Muscle Recovery
Muscle protein synthesis, the process by which muscles repair and grow, peaks within 24-48 hours after training. Training the same or overlapping muscle groups before this process is complete hinders recovery and adaptation.
CNS Recovery
The CNS’s recovery timeline varies depending on the intensity of the lifts. Heavy squats and deadlifts (>90% 1RM) are particularly demanding, requiring at least 72 hours for CNS recovery. Skipping this recovery period can lead to symptoms of CNS fatigue, such as:
Reduced motivation
Poor focus and coordination
Decreased strength output
Alternative Programming Strategies
If your goal is to include both squats and deadlifts in your training week, you can achieve this without sacrificing recovery or performance. Here are some alternatives:
1. Train Squats and Deadlifts on the Same Day
Combining squats and deadlifts in the same session allows for more effective recovery between sessions. To manage fatigue, alternate intensities for the lifts:
Heavy Squat + Light Deadlift: Focus on building strength with squats, and perform deadlifts at lighter weights for speed and technique.
Heavy Deadlift + Light Squat: Prioritize heavy deadlifts, and use squats as an accessory movement.
Example Training Day:
Heavy Squats: 2 sets of 4 at 85-90% 1RM
Speed Deadlifts: 6 sets of 2 at 60-70% 1RM
Accessory Work: Dumbbell Romanian Deadlifts, Bulgarian Split Squats, Core Work
2. Allow 72 Hours Between Sessions
Another effective strategy is spacing squats and deadlifts by at least 72 hours. This approach provides sufficient time for both muscle and CNS recovery.
Example Weekly Schedule:
Monday: Heavy Squats
Tuesday: Upper Body Focus
Wednesday: Rest or Active Recovery
Thursday: Heavy Deadlifts
Friday: Upper Body Focus II
3. Use Wave Loading or Periodization
Implement periodization techniques to alternate intensities and volumes across weeks:
Week 1: Heavy Squats + Light Deadlifts
Week 2: Heavy Deadlifts + Light Squats
This approach reduces cumulative fatigue while maintaining consistent progress in both lifts.
The Risks of Ignoring Recovery
Overtraining is one of the most significant risks of consecutive-day squatting and deadlifting. Symptoms include:
Chronic fatigue
Insomnia
Persistent muscle soreness
Plateaus or regression in strength
Injuries are another concern. The lower back, in particular, is at high risk of strains and herniations when overworked without recovery.
The Role of Accessory Movements
Accessory exercises can improve both squat and deadlift performance without adding excessive strain to your program. Examples include:
For Squats: Bulgarian Split Squats, Front Squats, Belt Squats
For Deadlifts: Romanian Deadlifts, Good Mornings, Hip Thrusts
Incorporating these movements allows you to target weaknesses and build strength without overloading the CNS.
The Science of Recovery
A study published in the Journal of Strength and Conditioning Research highlights the importance of recovery for strength athletes. The findings suggest that athletes who allow at least 72 hours between high-intensity sessions experience better performance and reduced injury risk compared to those with shorter recovery windows.
Additionally, the concept of supercompensation—the body's ability to adapt to stress and become stronger—relies on adequate recovery. Training too soon disrupts this process, leading to diminished returns.
Final Thoughts
Squats and deadlifts are unparalleled in their ability to build strength, power, and muscle. However, their high demands on the body mean they require thoughtful programming. Avoiding consecutive-day training for these lifts is crucial to maximize performance, prevent overtraining, and reduce injury risk.
Instead, consider alternatives like training them on the same day at alternating intensities or spacing them out with at least 72 hours in between. By respecting the recovery demands of these lifts, you’ll set yourself up for long-term success in strength training.