Squats and deadlifts are two of the most effective movements you can do, whether you’re training to build strength, improve mobility, or just move better in everyday life. They’re not just for bodybuilders or powerlifters: they’re foundational exercises that mimic how we move in real life.
Why Squats and Deadlifts Matter
You don’t have to be training for a competition to benefit from squats and deadlifts.
Everyday Benefits:
- Support functional movements like lifting groceries or climbing stairs
- Improve bone density and joint health
- Boost posture and balance
- Help prevent injury as we age
Fitness & Performance:
- Build lean muscle and support fat loss
- Enhance athletic performance
- Promote full-body strength and mobility
Squats vs. Deadlifts: What’s the Difference?
While both work your lower body and core, they’re used for different movement patterns:
- Squats: Knee-dominant movement
- Main Muscle Targets: Quads, glutes, calves
- Deadlifts: Hip-dominant movement
- Main Muscle Targets: Hamstrings, glutes, core
Together, they offer a balanced lower-body and core training plan.
Common Mistakes to Avoid
Whether you’re new or experienced, these are mistakes to watch for:
- Knees caving in during squats
- Rounding your back in deadlifts
- Skipping warm-ups
- Lifting too heavy too soon
- Prioritizing depth or weight over form
Always focus on proper technique over heavy weight.
How to Start Squats and Deadlifts (Safely)
Start with bodyweight movements to build control and confidence:
Beginner-Friendly Variations:
When form is consistent and pain-free, you can begin to add weights using dumbbells, kettlebells, or barbells.
To help ensure consistency, record yourself from the side and front to check your form.
How Often Should You Squat and Deadlift?
Programming Basics:
- 2–3 times per week
- 3–4 sets of 8–12 reps
- Focus on quality over quantity
- Pair with mobility work and rest days
This helps you build strength safely and sustainably
FAQ: Squats, Deadlifts, and Functional Strength
Are squats and deadlifts safe for beginners?
Yes. Start with bodyweight and focus on form before adding weight.
Do I need a barbell to do squats and deadlifts?
No. Dumbbells, kettlebells, resistance bands or your bodyweight work well, especially for beginners.
How often should I do squats and deadlifts?
2–3 times per week is a good starting point. Be sure to rest between sessions.
Which should I do first: squats or deadlifts?
I have my clients do the move the like least first so they can get it over with.
Which is better for fat loss: squats or deadlifts?
Both! They engage large muscle groups which can burn more calories.
Can I do these if I have knee or back pain?
I gotta say it again: always consult a medical professional first.
With that said, many people can train safely with different variations. If you have knee pain, make sure you press through the heel when doing the movemen
t. If you have back pain, record your form on your phone. If you see your low back arch, then you don’t have a neutral spine. Straighten the spine and clench your glutes (that booty!). It should help with the low back pain.
Want Support With Your Strength Program?
If you’re looking to get stronger, improve your form, and train in a way that works for your lifestyle, I’d love to help.
I offer:
- Personalized programming
- Form checks
- Realistic habit coaching
- Mediocre jokes (you don’t have to laugh)
Click here to train with me or reach out for a free consult by calling or texting 707.385.1199.
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