Most people stall on squats not because they're weak, but because their progression is random. One week they add 10 kg, the next they skip the session entirely. Strength is built on consistency, not heroics.
1. Fix the pattern before the weight
Spend two weeks owning a moderate weight with perfect depth and bracing. A clean rep at 80 kg beats a wobbly rep at 100 kg every single time, and it keeps you injury-free for the months that actually matter.
2. Add small, add often
2.5 kg per week on the bar is 130 kg over a year. Microloading feels slow in the moment but it's the only thing that compounds. Buy fractional plates if your gym only stocks 1.25 kg jumps.
"Progress isn't the heaviest day. It's the day you almost skipped but didn't."
3. Deload before you need to
Every fourth week, cut volume by 40%. You'll come back stronger and you'll stop trading three good weeks for one burnt-out one.