Reset then build back
If you have missed reps twice, drop to about 85 percent of your recent top set and add 2.5kg per week from there. This planned back off lets you accumulate volume and blow past your old number in three to four weeks.
Why has my squat stopped progressing?
Your squat likely stalled from too little recovery, weak positions, or adding weight faster than your body can adapt.
The quick answer
Squat plateaus usually come from grinding the same weight every session with no recovery or intent variation. Stop adding 2.5kg weekly and instead run a lighter week, then rebuild. Check whether your sticking point is out of the hole (quads and depth) or midway up (upper back rounding), because the fix differs.
How to think about it
Attack the sticking point
Weakness out of the bottom means more quad and depth work like pause squats and tempo reps. A mid rep collapse points to upper back and bracing, so add pin squats and tighten your setup.
Fuel and recover
A stalled squat often tracks poor sleep, a calorie deficit, or squatting heavy on tired legs. Give the lift at least 48 hours from other heavy leg work and eat enough protein and carbs to support it.
Do this
- Deload one weekCut top set weight by 10 to 15 percent for a week, keep reps crisp, then resume progression.
- Film a setRecord from the side to spot depth loss, knees caving, or hips shooting up first.
- Add a variationSlot in pause or tempo squats once a week to build strength through the weak range.
- Check recoveryConfirm you are sleeping 7 plus hours and not in a deep deficit before blaming the program.
Keep going
How SUUPR helps
Your squat likely stalled from too little recovery, weak positions, or adding weight faster than your body can adapt.