Deadlift vs Squat for Cycling: Which is Better and How to Program Both

You’ve Googled this at 11 PM after a frustrating ride. Searched it again during lunch breaks. Bookmarked seven articles that all say different things—some swear squats are the answer to everything, others act like deadlifts are the secret nobody wants you to know.

And honestly? I get why you’re pissed off.

The cycling strength world is a mess right now. Everyone’s got opinions (usually loud ones), but nobody’s giving you the actual roadmap. One coach says squats will blow up your power numbers. Your training partner warns they’ll trash your legs before Sunday’s group ride. Meanwhile, some Instagram PhD is posting about Romanian deadlifts for glute activation and you’re just… tired of the noise.

Here’s what I’ve learned after years of this—both from my own legs and watching cyclists way stronger than me: Both lifts matter, yeah, but they don’t matter the same way or at the same times. And that’s where everyone screws up the explanation.

Let’s fix this.

The 4 Sources of Overwhelm (And What You Actually Do About Them)

1. “Okay But Which One is ACTUALLY Better for Cycling?”

Why Everyone’s Confused:

Because the question itself is broken—it’s like asking whether your front brake or rear brake is better. Depends on the corner, right?

Squats get worshipped because they “mimic the pedal stroke” (they don’t, not really, but close enough). Deadlifts get treated like this mystical cure for lower back pain. And nobody—literally nobody—just tells you straight what each one does.

Here’s The Thing:

Stop comparing them like rivals. They’re teammates.

Squats are your power play:

• Direct juice to the pedals (quads firing through that 30-90° sweet spot of each revolution)
• Explosive efforts—sprints, attacks, that moment you need to close a gap NOW
• Building your engine for repeated hard efforts (crits, ‘cross, those stupid painful kicker climbs)

Deadlifts are your insurance policy:

• Lower back that doesn’t quit 4+ hours into a ride
• Hamstrings and glutes actually pulling their weight instead of letting your quads do everything
• Fixing that anterior pelvic tilt thing that makes your saddle feel like medieval torture
• Just… durability. The ability to not fall apart.

So here’s the real answer (finally): Squats make you faster in short bursts. Deadlifts keep you functional when the ride gets ugly and long.

What You Should Actually Do:

Racing or chasing PRs? 60% squat work, 40% deadlift work during your build phases—roughly 8-12 weeks before you need to be sharp. Off-season or just trying not to break? Flip it—60% deadlifts, 40% squats.

Simple. Not sexy, but it works.

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2. “How Do I Do Both Without My Legs Feeling Like Concrete?”

Why This Breaks People:

You tried it. Added both lifts to your week like you were supposed to. Then Tuesday’s intervals felt like pedaling through wet sand and by Thursday you couldn’t even… yeah.

So you quit. Decided strength training “doesn’t work for cyclists.”

But here’s the thing (and this one took me way too long to figure out)—it wasn’t the lifts themselves. It was you doing heavy deadlifts 24 hours before VO2max intervals like some kind of masochist.

The Fix That Actually Works:

Never—and I mean NEVER—put heavy squats or deadlifts within 48 hours of your hard bike sessions. Treat lifting like you treat intervals: strategic, timed, not randomly scattered across your calendar because you “had time.”

Here’s What a Week Looks Like:

Build Phase (when racing’s 8-12 weeks out):

• Monday: Squats – 3 sets x 5 reps around 80-85% of max
• Tuesday: Easy Zone 2 spins, conversation pace, don’t be a hero
• Wednesday: The hard bike day—intervals, sweetspot, whatever suffering you’ve programmed
• Thursday: Deadlifts – 3 sets x 6 reps at maybe 75%
• Friday: Recovery or off (your call)
• Weekend: Long ride, group ride, whatever you actually enjoy

Base Phase (off-season, when you’re building fitness not sharpness):

• Monday: Deadlifts – 4 sets x 6-8 reps, 70-75%
• Tuesday: Easy riding
• Wednesday: Squats – 3 sets x 8 reps at 70%
• Thursday: More easy miles
• Weekend: Long slow distance

Race Phase (inside 4 weeks of your A-race):

• Maintenance mode: ONE session weekly—alternate between squats and deadlifts – 2 sets x 4 reps at 85%
• Schedule it 72 hours minimum before anything important

Do This: Pick whichever template matches where you are right now. Run it for 4 weeks without changing a single thing (I know you want to tinker—don’t). Notice how your legs feel 24 and 48 hours after lifting. If recovery’s suffering, cut volume by 10-15% next cycle.

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3. “I Have No Idea What Weight to Use or When to Add More”

Why This Paralyzes Everyone:

Cycling doesn’t prepare you for barbell world. You understand FTP, TSS, normalized power—all that data makes sense. But “80% of your one-rep max” sounds like a different language, and you’re either going way too light (spinning your wheels, wasting time) or way too heavy (hello, tweaked back).

The Solution That Doesn’t Require Math:

Forget calculating your 1RM for now—seriously. Use the RPE 7-8 method for at least 6 weeks, then maybe test if you’re curious.

RPE 7-8 means: You could grind out 2-3 more reps if someone held a gun to your head, but you stop. It’s challenging, controlled, never shaky or desperate.

If You’ve Never Touched a Barbell:

Squats:

• Week 1-2: 3 sets x 10 reps (just the bar, or bodyweight if the bar feels weird)
• Week 3-4: 3 sets x 8 reps at RPE 6-7
• Week 5-6: 3 sets x 6 reps at RPE 7
• Week 7 onward: 3 sets x 5 reps at RPE 7-8

Deadlifts:

• Week 1-2: 3 sets x 8 reps (light kettlebell or maybe 95-135 lbs if you’re feeling it)
• Week 3-4: 3 sets x 6 reps at RPE 6-7
• Week 5-6: 3 sets x 5 reps at RPE 7
• Week 7 onward: 3 sets x 5 reps at RPE 7-8

When to Add Weight:

Hit 3 sets at your target reps with the same weight for 2 weeks straight? Add 5-10 lbs on squats, 10-15 lbs on deadlifts. That’s it. Don’t overthink it.

Do This: Film yourself from the side. Compare to technique videos—Starting Strength or Juggernaut Training Systems have solid free content. Form matters more than numbers for the first 8 weeks minimum. Ugly reps don’t transfer to the bike, they just hurt you.

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4. “What About All Those Other Variations People Keep Mentioning?”

Why This Creates Analysis Paralysis:

Every article dumps 12+ variations on you—front squats, Romanian deadlifts, Bulgarian split squats, deficit deadlifts, goblet squats, hack squats… and zero explanation about WHEN or WHY.

So you either get paralyzed or start randomly rotating exercises thinking variety = results (it doesn’t).

The Truth:

Master the basics first. Add variations only when you’ve got a specific problem that needs solving.

Just Do These For 6-12 Months:

• Back squat (bar on your traps/upper back)
• Conventional or sumo deadlift (whichever feels less awful on your hips—try both, pick one)

Only Add Variations When You Hit These Issues:

Problem: Your lower back rounds during deadlifts
Fix: Romanian deadlifts (RDLs) – 2 sets x 8 reps as a warm-up before your regular deadlifts

Problem: Knee pain during squats
Fix: Box squats or goblet squats – 3 sets x 8 reps

Again: One leg’s way stronger than the other
Fix: Bulgarian split squats – 2 sets x 6 reps each leg, once weekly

Problem: Mobility sucks, can’t get deep enough
Fix: Goblet squats or front squats – 3 sets x 10 reps twice a week

Thomas’s ( that’s me) Story:

“I wasted a whole year—like, 12 months—doing single-leg Romanian deadlifts, Zercher squats, deficit deadlifts, all this fancy stuff I saw on YouTube. My FTP? Didn’t move. Still had the same IT band issues. Finally simplified to just back squats and conventional deadlifts twice weekly for 16 weeks and my 5-second power jumped 8%. The chronic knee thing? Gone. Turns out getting really good at two movements beats being mediocre at fifteen.”

Do This: Run basic bilateral back squats and deadlifts—nothing fancy—for 12 weeks minimum. Only add variations if you develop actual pain or plateau for 3+ weeks.

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Look: Simple Wins Every Single Time

Both lifts belong in your program, period. Squats give you power, deadlifts give you the ability to not fall apart. You don’t need 15 exercises, 6 different periodization models, and a PhD in exercise science—you need 2 lifts, 2-3 sessions a week, and the discipline to not complicate things just because you’re bored.

Your Actual Plan:

Base/Off-Season (now through 12 weeks before racing):

• Deadlifts: 3-4 sets x 6-8 reps, twice weekly
• Squats: 3 sets x 6-8 reps, once weekly
• Goal: Build strength reserves, don’t break

Build (8-12 weeks before key events):

• Squats: 3 sets x 5 reps at 80-85%, twice weekly
• Deadlifts: 3 sets x 5 reps at 75-80%, once weekly
• Goal: Turn strength into actual bike power

Race/Peak (4 weeks to race day):

• Alternate squats/deadlifts: 2 sets x 3-4 reps at 85%, once weekly
• Goal: Maintain without wrecking yourself

Recovery/Transition (post-race, 2-4 weeks):

• Cut volume in half or take 2 weeks completely off

You’re not stupid for being confused—the information out there is genuinely broken. But now you’ve got clarity (finally).

Pick one template. Don’t change anything for 8 weeks. Watch your power numbers. Notice what improves.

The strongest cyclists aren’t juggling 30 exercises—they’re doing the same 2 exercises maybe 300 times with better form, smarter scheduling, and more consistency than everyone else searching for shortcuts.

Stop researching. Start lifting. Your breakthrough’s waiting on the other side of committing to the boring basics.

Check our Full Road Cycling Guide for more tips and info !