How Much Should I Increase My Squat Every Week

The Only Number You Need to Increase Your Squat (It's Smaller Than You Think)

The answer to how much should I increase my squat every week is simple: add 5 pounds (or 2.5 kg) to the bar, but only if you successfully completed all your reps with good form in the previous session. That's it. It feels too small, too slow, and almost anticlimactic. You've probably seen people in the gym loading up 10 or 20 more pounds than last week, and you feel like you're falling behind by just adding a tiny 2.5-pound plate to each side. But that feeling is exactly why most people get stuck, and why you're about to break through.

Let's be honest, you've likely tried the 'ego lifting' approach. You had a good week, you felt strong, so you threw an extra 10 or 15 pounds on the bar. It worked for two, maybe three weeks. Then you hit a wall. A hard wall. Suddenly, you couldn't hit your reps, your form got ugly, or your lower back started screaming at you. This isn't a sign that you're weak; it's a sign that you outpaced your body's ability to recover. The secret to long-term strength isn't massive jumps. It's brutally consistent, almost boringly small increments. Adding 5 pounds every week is a 260-pound increase on your squat in a year. No one achieves that, but it illustrates the power of small, consistent wins.

This is for you if you're a beginner or early intermediate lifter whose squat has stalled. This is not for you if you're an advanced powerlifter running a complex, periodized program. We are focused on the fundamental principle that builds 90% of all strength: linear progression.

Why Your 'Progressive Overload' Strategy Is Failing

You've heard the term 'progressive overload' a thousand times. It means you have to continually challenge your muscles to make them grow stronger. But most people interpret this as 'add more weight, always.' This is a myth that's killing your gains. True progressive overload has multiple levers you can pull: adding weight, adding a rep, adding a set, or decreasing rest time. The most sustainable lever for a beginner is adding a very small amount of weight.

Think of your recovery ability as a bucket. Every workout, you pour stress (weight, reps, sets) into the bucket. Between workouts, sleep, nutrition, and rest days drain the stress out. If you pour stress in faster than it can drain, the bucket overflows. That overflow is injury, fatigue, and a plateau. Adding 10 or 20 pounds to your squat is like dumping a gallon of water into a pint glass. It's just too much stress for your system to handle and adapt to week after week.

Here's the math that proves it. Let's say you squat 135 pounds for 5 reps. A 5-pound increase to 140 pounds is a 3.7% jump in intensity. A 10-pound increase to 145 pounds is a 7.4% jump. A 7.4% increase in workload every seven days is simply not sustainable for your central nervous system and muscle tissue. Your muscles might be able to handle it for a week or two, but your tendons, ligaments, and nervous system can't adapt that fast. The 5-pound jump keeps the increase manageable, allowing your entire system to adapt together, which is the key to avoiding injury and building a truly strong foundation.

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The 12-Week Squat Protocol That Breaks Plateaus

Stop guessing what to put on the bar. This protocol removes all emotion and guesswork from your training. You will know exactly what to do for the next 3 months. The goal is not to test your limits every session, but to build momentum.

Step 1: Find Your Real Starting Weight

Your first mistake is starting too heavy. We need to find your 'Training Max,' not your 'All-Out Max.' Your Training Max (TM) is about 90% of the absolute most you could lift for one rep. But we won't even do a one-rep max. Instead, find a weight you can squat for 5 reps with perfect form, where you feel like you could have done 2 more. This is your starting point. If you successfully squat 185 pounds for 5 reps but it was a serious grind, your starting weight for this program is 165 pounds. Yes, it will feel too light. That's the point. We are building momentum.

Step 2: The Beginner's Path (Linear Progression)

This is for anyone squatting less than 1.5 times their bodyweight. The plan is simple and effective.

• Frequency: Squat 2 times per week (e.g., Monday and Friday).
• Sets and Reps: 3 sets of 5 reps (3x5) with your starting weight.
• The Rule: If you successfully complete all 3 sets of 5 reps, you have earned the right to add 5 pounds in your next session. If you only get 5, 5, 4 reps, you do not. You will use the exact same weight in the next session and try for 3x5 again.

Example:

• Week 1, Day 1: Squat 135 lbs for 3x5. (Success)
• Week 1, Day 2: Squat 140 lbs for 3x5. (Success)
• Week 2, Day 1: Squat 145 lbs for 3x5. (You get 5, 5, 4 reps - Fail)
• Week 2, Day 2: Squat 145 lbs for 3x5 again. (Success)
• Week 3, Day 1: Squat 150 lbs for 3x5.

Step 3: The 'Two-Strike' Plateau Buster

You will eventually get stuck. It's inevitable. Here's what to do. If you fail to hit your 3x5 reps at a certain weight for two consecutive sessions, you will perform a 'reset.'

• The Reset: Reduce the weight on the bar by 10-15%.
• Example: You are stuck at 185 pounds. You failed to get 3x5 on Monday and you failed again on Friday. The following Monday, you will reduce the weight by 15%. That's about 25-30 pounds. Your new working weight is 155 pounds.

This feels like a huge step backward, but it's actually a slingshot forward. You deload the system, accumulate less fatigue, and work your way back up with perfect form. You will blow past your old 185-pound plateau with ease because you've built fresh momentum.

Step 4: The Intermediate Switch (When Linear Gains End)

After 3-6 months, the simple 5-pound jump will stop working reliably. Your body is now stronger and requires more sophisticated programming. At this point, you can switch to a simple 'wave loading' model.

• Week 1 (Volume): 3 sets of 5 reps (e.g., 225 lbs)
• Week 2 (Intensity): 3 sets of 3 reps (e.g., 235 lbs)
• Week 3 (Deload/Hypertrophy): 3 sets of 8 reps (e.g., 205 lbs)
• Week 4: Start the cycle over, but try to beat your previous numbers (e.g., start with 230 lbs for 3x5).

This variation in intensity and volume allows for better recovery and continued progress when you're no longer a beginner.

What Your Squat Will Look Like in 30, 60, and 90 Days

Progress in the gym is never a straight line up. Understanding the timeline will keep you from getting discouraged when things inevitably get hard. Here is what you should realistically expect.

In the First 30 Days: This is the 'honeymoon' phase. The weights will feel light, and your main job is to execute every single rep with perfect form. You should be able to add 15-20 pounds to your 3x5 working weight in the first month. Your confidence will soar, and you'll build critical momentum. Do not skip the light weights. They are teaching your body the pattern.

In 60 Days: The weights are starting to get challenging. You will have your first session where you have to grind out the last rep. You might even fail a rep for the first time. This is a normal part of the process. Progress will slow slightly. Adding 10-15 pounds to your working sets this month is a huge win. Your focus is now on consistency and not letting a single hard day derail your plan.

In 90 Days: You will likely hit your first real plateau and need to use the 'Two-Strike' reset rule. Adding 5-10 pounds to your squat in a month is now excellent progress. You are no longer a beginner. The initial rapid gains are over, and now the real work of building long-term strength begins. Embracing this slowdown is the key to avoiding frustration and continuing to lift for years, not just months.

You read this far. You're serious.

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Frequently Asked Questions

The Smallest Weight Increase Possible

When 5 pounds becomes too big of a jump, especially on upper body lifts or for lighter lifters, use microplates. These are small plates that weigh 1.25 pounds or even 0.5 pounds. Adding 2.5 pounds total to the bar is a much more manageable jump than 5 pounds once you're an intermediate.

Squat Frequency for Optimal Growth

For most people, squatting two times per week is the sweet spot. This provides enough frequency to practice the movement and signal muscle growth, but also allows 2-3 days of recovery between sessions. One session per week is often too little for sustained progress, while three or more can lead to burnout for anyone not eating and sleeping perfectly.

When to Deload Your Squat

A deload is a planned week of lighter training. Take a deload every 8-12 weeks of consistent, hard training. During a deload week, use about 50-60% of your normal weights for the same sets and reps. This allows your joints, nervous system, and mind to recover, setting you up for future progress. You will come back feeling stronger.

Reps and Sets for Strength vs. Size

While there is a lot of overlap, you can focus your training. For pure strength, work primarily in the 3-6 rep range for 3-5 sets. For muscle size (hypertrophy), work more in the 8-12 rep range for 3-4 sets. A good program will include both.

Modifying Squats for Knee Pain

If you experience knee pain, the first step is to check your form. Ensure your knees are tracking over your feet and not caving inward. If form is good, a great modification is the box squat. Set up a box or bench that puts your thighs parallel to the floor. Squat down until you are fully seated on the box, pause for a second, and then drive back up. This controls depth and builds strength in a pain-free range of motion.