Fitness
Squat vs. Deadlift: Which Is Better for Your Workout?
THE BACK SQUAT and the conventional barbell deadlift are two of the most renowned exercises in the gym for packing on lower body muscle and strength. But, if you had to only pick one, which should you prioritize?
“Welcome to the gym equivalent of Godzilla vs. King Kong,” says Ebenezer Samuel, C.S.C.S., MH fitness director. “The reality is, both of these movements sit atop of the exercise food chain as moves that challenge multiple large lower body muscle groups, and let us move major weight.”
You won’t always have time for both in your workout, though. The decision of which to prioritize depends on your body type and your goals. You might also find that you’re better at one or the other, so you’ll naturally gravitate toward your strengths.
Here’s why both exercises deserve a slot in your weekly routine—and when you should start to emphasize one over the other.
How Squats and Deadlifts Are Similar
One thing is for sure: both the squat and deadlift are going to significantly improve your strength. With both exercises, “as long as you’re pushing yourself, you’re using nearly every muscle in your body,” Samuel says.
They also heavily load your spine, which can improve your bone density. But, that also means they’re heavily fatiguing on the central nervous system—meaning you’ll need to plan adequate rest time in between training sets.
How Squats and Deadlifts Are Different
The main difference between the squat and deadlift are the main movers of each lift (a.k.a. the muscle group that drives a majority of the exercise). This will depend on what variation of each exercise is being done, though—a sumo squat is going to utilize a few different muscles than a conventional stance, for example. For the sake of this discussion, let’s focus on the most prevalent variations of each movement: the conventional barbell deadlift and barbell back squat.
The barbell deadlift is a hip-dominant movement. The glutes and hamstrings are the main drivers in pushing to extend the hips. Your big back muscles (lats, rhomboids, and traps) also play a significant role, as you stabilize the spine through the movement.
The barbell back squat is a knee-dominant movement. Your quads, hip adductors, and glutes work together to extend the knees and the hips at the same time. Like the deadlift, your back muscles attribute to the movement as well—your low back extensors shorten at your extend through the hips, and your mid-back muscles work to stabilize the load.
Squats vs. Deadlift: Which Lift to Pick
“In the long term, for strength and physique balance, you’ll want to master and dominate both of these moves,” Samuel says. “But how you prioritize them in your program will change based on your goals and other factors.”
Who Should Prioritize Deadlifts
If your goal is glute, hamstring, and back gains, the deadlift should take the top spot. Yes, the squat utilizes these muscle groups too, but the deadlift places more of an emphasis through the posterior chain than the squat does.
If your goal is to improve athleticism, the deadlift strengthens muscles that work in the hip extension mechanics that power movements like running and jumping.
The deadlift also generally has more carryover into “real-life” movements, too. Think about how often you bend over to pick up something heavy off the ground, like your groceries. The deadlift trains us for more day-to-day actions you wouldn’t typically think of as exertions of strength.
Who Should Prioritize Back Squats
If you have a small window of time in the gym but you want to get better at both exercises, prioritize the squat. The squat trains the same muscles you use in the deadlift, but through a greater range of motion, according to Samuel. The strength you build in a squat will carry over into the deadlift. The same will be true for carryover from a deadlift to a squat, but not to the same extent.
Squats will also be superior to the deadlift if your main muscle-building goal is to grow your quads. They’re one of the main movers of knee flexion and extension, which is the chief mechanic in squats.
Many Olympic lifts, like the power clean and snatch, originate in a squat. So if you’re looking to get better at these powerful movements, you’ll want to emphasize the squat in your routine.
Overall, Samuel emphasizes that this should not be a case of only doing one of these exercises on a regular basis. Your emphasis might be a matter of preference—but if you want to be truly strong, you’ll make time for both.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
Campbelltown residents could soon be members of one of the fittest local government areas in the Sydney metropolitan area.
A new suite of outdoor fitness equipment is being delivered across Campbelltown to support active, healthy lifestyles.
Once complete our residents will have more reasons to head outside and get moving.
Construction is now under way at four locations as part of the council’s outdoor fitness facilities program.
The program aim is to create free, accessible spaces that make it easier for people of all ages and abilities to stay active in their local neighbourhoods.
“The new equipment across the four locations is all about making it easier for our community to get out and make the most of our local parks,” says the Mayor of Campbelltown, Darcy Lound.
“This project ensures residents have access to free fitness equipment, supporting overall health and wellbeing for everyone in Campbelltown,” said Cr Lound.
The outdoor fitness facilities program is funded by the NSW Government through the Western Sydney infrastructure grants program.
“There’s not too many better partnerships than the State Government and Council working together to deliver great projects, and this is another example of that.
‘This is something that Campbelltown not only needs but deserves, and our children will get much benefit out of it as well as other members of the community,’’ Mayor Lound said.
“It’s particularly enlightening to see investment going into supporting our local community getting out and exercising for free in a public place,” said Greg Warren, the State Member for Campbelltown.
The four locations are in Eagle Farm Reserve, Eagle Vale, Ophelia Reserve, Rosemeadow, Clematis Reserve, Macquarie Fields and Marsden Park in the centre of Campbelltown, pictured above.
Marsden Park last received an update on its outdoor exercise equipment 10 years ago.
For more information about this project, visit: https://www.campbelltown.nsw.gov.au/City-Improvements/WILGA-250-Outdoor-Fitness-Facilities-Program
Fitness
Move More, Live Healthier Lives: Special Olympics Health Messengers, Fitness Captains, and Coaches Inspiring Their Communities to Get Moving
Fitness is a key aspect of Special Olympics’ mission. Special Olympics Fitness comprises three components that focus on healthy lifestyle behaviors: physical activity, nutrition, and hydration. When Special Olympics athletes practice regular physical activity, eat healthy, and stay hydrated, they improve their health, confidence, and quality of life.
According to Special Olympics Fitness 2024 Annual Report, 74% of athletes report improved confidence in doing physical activity after participating in Special Olympics fitness programming. This focus on fitness extends beyond individual athletes and into entire communities. Across the globe, Special Olympics Athlete Leaders and coaches are inspiring others to be more active daily. They are dedicated to making fitness more inclusive, leading education and fitness activities, and empowering their fellow athletes, family members, and other supporters of the Special Olympics movement to live healthy lifestyles.
This emphasis on movement is celebrated globally on World Day for Physical Activity, observed annually on 6 April, which promotes physical activity and encourages people of all abilities to move more every day. This World Day for Physical Activity, we’re highlighting Athlete Leaders and a coach who have taken on a variety of leadership roles to empower athletes to stay active year-round. Get to know them below!
Ayoub Deboub – Special Olympics Ireland
Ayoub Deboub is an athlete, football and Special Olympics Young Athletes coach, Certified Personal Trainer, Special Olympics International Fitness Advisory Committee member, and advocate for people with intellectual and developmental disabilities (IDD). He is passionate about making fitness inclusive for everyone.
Having grown up with a disability and gone through multiple surgeries, Ayoub understands first-hand the challenges and barriers people with IDD face when it comes to physical activity. These experiences have shaped his belief that sport isn’t just about winning; it’s about building skills, confidence, and empowering every athlete to reach their full potential.
Reflecting on these experiences, Ayoub said, “Throughout the years, I’ve worked in schools and centres to create opportunities for people of all abilities. I hosted a fitness workshop for the Eastern Region in Special Olympics Ireland, focusing on breaking barriers for physical activity by introducing simple, adapted, and enjoyable exercises. There were team-building exercises and stations with different workouts for the athletes. The energy and engagement throughout the session were incredible, with many stepping outside their comfort zones.
By the end, participants felt more empowered and motivated to stay active in their daily lives. I believe the workshop made a real impact by showing that disability should never be a limitation to leading an active and healthy lifestyle.”
To Ayoub, fitness means empowerment, inclusion, and personal growth.
Krystal Johnson – Special Olympics Southern California
Krystal Johnson has been an athlete with Special Olympics Southern California for 25 years. She is a multi-sport athlete competing in tennis, floorball, bowling, and athletics. As a Fitness Captain, Krystal supports her teammates in maintaining their health on and off the field. Fitness Captains are athletes on a sports team who lead the team in activities related to fitness and a healthy lifestyle. Krystal uses her leadership and communication skills to empower athletes to be healthy and fit.
When asked about why she wanted to become a Fitness Captain, Krystal shared, “I enjoy being a Fitness Captain leading warmups and cooldowns with my fellow teammates. I want to help us all get ready for a good day at practice. I want to help promote fitness to my teammates by being an example. They see me working with the coaches and this is something that they can learn to become part of.”
Banele Makhonco – Special Olympics South Africa
Banele Makhonco is a Special Olympics South Africa athlete, coach, and Athlete Input Council member based in the Eastern Cape Province. He has become a true champion in health and fitness.
For Banele, fitness goes beyond staying healthy; it’s become a way for him to connect with others in his community. In addition to leading boot camp fitness activities in his community, Banele also runs inclusive training sessions for people of all abilities, helping each person reach their true potential.
Banele explained, “I help others with routines, training strategies, and training plans. I also assist other colleagues and the local gym. Most importantly, I support my former school with fitness sessions and assist selected athletes when they go to Provincial or National Games.”
Banele is also passionate about teaching others about the importance of nutrition, and that to be a great athlete, you must be a healthy athlete. His hope this World Day for Physical Activity is that everyone can “understand that health and fitness is a way of life. It is important to keep fit and live healthy because you can live a longer life without suffering from petty illnesses.”
Susan David – Special Olympics Namibia (Coach)
Susan David has been a Special Olympics Namibia coach for 27 years. Her journey into fitness and health was shaped not only by her passion, but by the athletes she coached.
When Susan first started fitness training, she shared that she “was simply a coach who gave instructions to athletes. I guided them on what to do, but I was not fully practicing what I was teaching. Over time, the athletes began to influence me in a powerful way. Their dedication and energy rubbed off on me, and I became more interested in fitness myself.”
Susan found herself inspired by the dedication and energy of the athletes, which led her to follow what she loved.
“I started doing what I preached,” Susan shared. “One athlete who lives close to my house, a [Special Olympics] Health Messenger, played a big role in my journey. He would remind me about my running schedule and encourage me to stay consistent.Today, I love running and continuously work towards improving my fitness.”
Today, Susan continues to lead fitness sessions with the support of Fitness Captains and Health Messengers in schools and communities.
Kayla Cornell – Special Olympics Michigan
Kayla Cornell is a Health Messenger, athlete, and serves on the Special Olympics Fitness Team’s Athlete App Advisory Committee. One way Kayla motivates her fellow athletes and herself to stay active is by using the Special Olympics Fitness App.
The Special Olympics Fitness App is a free, inclusive fitness tool designed to help athletes with IDD stay active, build healthy habits, and feel empowered in their wellness journey. The app features fun challenges and helps you track your workouts, nutrition, sleep, and mental wellness.
When asked about her favorite features of the app, Kayla mentioned: “What really sets the experience apart for me is the resource section. I use a ton of the resources available there to stay informed and keep my routine fresh. Whether it’s looking up new exercise techniques or following health tips, having all that information in one place makes staying healthy feel much more manageable.”
The app also provides healthy tips to stay motivated and lets users share their progress with friends. “We talk a lot about how the app makes fitness fun and less stressful, and by working together from different places, we can show others that you don’t have to be in the same room to stay active,” Kayla added.
These stories remind us of the importance of being active year-round, and how this can promote well-being among athletes, families, and community members.
Interested in learning more? Download the free Special Olympics Fitness App on the Apple or Google Play stores. The app features health behavior tracking, goal setting, fitness challenges, and resources, including being able to do Fit 5 exercise videos right from your phone!
Four astronauts are currently hurtling toward the Moon in a spacecraft no larger than two minivans. On the historic Artemis 2 mission, the secret to staying fit is a 13.6-kilogram device called the Flywheel Exercise Device, or FED.
As Commander Reid Wiseman, Pilot Victor Glover, Mission Specialists Christina Koch and Jeremy Hansen journey through deep space, they are using this miniaturised gym to combat the harsh effects of microgravity.
HOW DOES THE FLYWHEEL GYM WORK?
In the weightlessness of space, muscles and bones begin to weaken almost immediately because they no longer have to support the body against gravity.
To prevent this, the FED uses a cable-based system similar to a yo-yo.
When an astronaut pulls the cable, an internal wheel spins and stores energy.
As the user pulls back against the spin, the wheel creates a smooth and steady resistance.
This clever design allows the crew to perform heavy strength training without needing any actual weights, which would be impossible to use in the weightless environment of space.
The FED is a masterclass in space engineering. Unlike gyms on Earth that rely on heavy weights, the flywheel provides up to 180 kg of variable resistance using physics alone.
This allows the crew to perform squats, deadlifts, and rowing in an extremely cramped environment.
WHY IS EXERCISE VITAL FOR LUNAR MISSIONS?
Without a daily 30-minute workout, the crew would face rapid physical decline.
This mission is the first crewed flight beyond low-Earth orbit since Apollo 17 in 1972, meaning the stakes are incredibly high.
There is no quick way back to Earth for medical help, so keeping the heart and bones strong is a non-negotiable mission requirement.
WHAT IS DAILY LIFE LIKE INSIDE ORION?
Recent footage shows Victor Glover exercising while Jeremy Hansen prepares a chocolate pudding cake.
Life inside the Orion capsule is a constant act of multitasking. The crew sleeps in custom nooks to save space, and every movement is monitored by ground teams.
Even the act of breathing during a heavy workout affects the cabin air quality, as the life support system must work harder to scrub carbon dioxide and moisture.
This tiny gym is more than just fitness equipment.
It is a vital piece of technology that ensures humans can survive and thrive as they venture back to the Moon and eventually to Mars.
– Ends
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