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Squat vs. Deadlift: Which Is Better for Your Workout?

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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.

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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.”

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Who Should Prioritize Deadlifts

Men’s Health

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

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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.

Headshot of Cori Ritchey, C.S.C.S.

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.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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