Ten months ago, I did not even know what the squat was, let alone wonder how to increase squat max.
And far be it from me to be the one to teach how to increase squat max, but I do have my experience to share.
When I began over 10 months ago, you can see in the following table how much weaker I was.
I could not do any squats.
In fact, I was so weak that I could not even squat the bar alone.
A lot can change in ten months, not just weight and confidence, they seem to go where the squat goes.
The higher the squat weight, the slimmer in waist and the higher in confidence.
So learning how to increase squat max is welcome, from whomever it might be, even a guy over 55.
The main secret how to increase squat max is to increase your squat weight gradually.
Gradually!
I have gone up gradually in the amount of weight I could squat, press, lift, over the last 10 months as well as repetitions in pushups.
Today I am up to 41 full pushups. I had been doing partial because of my shoulder, and my high then was 85, but my shoulder has been feeling better, good, so , I started to do full, to go all the way down to the floor, at least to touch my nose to the floor.
I was really pleased tonight with the squats.
As you can see, I started with just the 45lb olympic bar, doing 5 sets of 5 repetitions.
I should mention that the first time I used the bar for squats, I could barely walk the next 3 or 4 days, I was so sore!
And now I am doing squats every other day, three times a week, and so far so good.
Today I hit my new high of 115lbs, 5sets of 5 repetitions.
This coming Monday, I will shoot for using 120lbs.
What is my goal?
To see how high I can go, I am not sure what is possible, but I know that 10 months ago, just the bar seemed like an impossible feat considering that I have a torn medial meniscus and was so much heavier.
I have been able to increase squat max weight from zero to a grand total of 135 pounds.
Sure, guys are lifting a lot more in the gym, but I am feeling pretty good and grateful that I can even do any squats at the age of 60 and just keep getting stronger!
Gradual, give yourself time to recover, increase weight slowly, use great form, that is how to increase squat max.
How To Get Fit Fast - Fat Loss and Strength Gain Chart
| Date | Body Weight | Body Fat Percentage | Pushups or Pullups | Squats (below Parallel) | Deadlift |
|---|---|---|---|---|---|
| Monday December 23, 2013, Day 8 | 195lbs | 22.7% | 5 sets of 17 + 8 + 7 = 100 in under 10 minutes | 5 sets of 75lbs, warm up with 45lbs, rest between 2 and 5 minutes between sets | |
| Sunday December 22, Day 7 | 196lb | 22.9% | 5 sets of 16 | none | none |
| Saturday, December 21, Day 6 | 197.5lbs | 23% | 5 sets of 16 | none | none |
| Friday December 20, Day 5 | 199lb | 23.3% | 5 sets of 14 | 70lb | none |
| Thursday December 19, Day 4 | 200lb | 23.5% | 5 sets of 13 | 65lbs | none |
| Wednesday December 18, Day 3 | 202lb | 23.8% | 5 sets of 12 | 60lbs | none |
| Tuesday December 17, Day 2 | 204.5 | 23.9% | 5 sets of 11 | 55lbs | none |
| Monday December 16, 2013 Day 1 | 205lb | 24% | 5 sets of 10 | 45lb bar | none |
| October 31, 2013 Day 5 of the 30 Day Adventure | Pullups - today shoot for using 85lbs on the stack assist. Did 4 sets with 85lbs, will shoot for 5 sets on sunday or monday.. | Rest | Shoot for 5 sets of 120lbs, going up 5 lbs from Wednesday did 4 sets of 120lbs...will shoot for 5 sets again on monday..or next time ...it was tiring...grr |
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| October 30, 2013, Day 4 of Hashi Mashi 2 | Today did maximum number of pushups possible. I have not tried that for many months and glad that I have gotten back to it. I did 40 which is not awful in the scheme of things, so that actually motivated me. I also did sets of pushups in between squats, 21 pushups between each set of squats. | 5 sets of 5 reps using 70lbs | Rest | ||
| October 29, third day of this 30 day Hashi Mashi Adventure, results so far have been promising, 5lbs down and 1% bodyfat down. Keep going | Today did pullups using 90lbs on the stack and will shoot for going down to 85lbs | Rest | 5 sets of 115lbs, did one set of 135lbs, so not too far back but have to make progress slowly | ||
| October 28, 2013 Wow it has been way too long since I was keeping track, but better late than never! | 5 sets of 20 pushups, will take some time till I can build back up to the max pushups that I was doing which was 56 back in April | 5 sets of 5 only using 55lbs, it will take time to build up again to 130lbs...it is a good thing I still had this table so I can see how fast I have lost strength over the last 6 months. | Rest | ||
| April 3, 2013 Day 286 | Shoot for sets today, not max.. | warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125 | shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! max 155 or 160..see how we feel.. | ||
| April 2, 2013 Day 285 | Rest Pushups - Take a Break! | Rest | Rest | ||
| April 1, 2013 Day 284 | 56 full pushups - the last 10 were purty difficult... | warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125 | Rest | ||
| March 29, 2013 Day 281 | Will shoot for 52/53 | Have to see if I can do any! And I did..whew...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs 5setsx5reps...did not feel too bad...happy I could do them..kept strict form...now rest for 2 days.. | shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! | ||
| March 27, 2013 Day 279 | 52 - went up 1 | 135lbs 4 sets of 5, felt pull in right thigh...so stopped at 4 sets, will go down in weight | Rest | ||
| March 25, 2013 Mon Day 277 | 51 - went up 1, the last 5 were pretty difficult, consecutive full pushups | 135lbs 5 sets of 5 reps, these were so @#$ hard, went up 5lbs but think I might have to stay here for a week or so till I am moving the weight easier | 165lbs is the goal for today, did warmups of 95, 135 and 155 and then 1 set of 5 reps of 165lbs. I think the form can be better, so stay at this weight in the meantime. | ||
| March 23, 2013 Sat Day 275 | 50 - Yeeha! Did many shoulder dislocations for warmup | 130lbs is my new High, 5 sets of 5 repetitions, up 5lbs from last workout. | Rest Deadlift | ||
| March 22, 2013 Fri Day 274 | Rest - Wedding Celebration | ||||
| March 21, 2013 Thur Day 273 | Rest | ||||
| March 20, 2013 Wed Day 272 | Rest | 125lbs 5 sets of 5 reps, went up | 155lbs 1 set of 5 reps, up 5lbs using mixed grip, left overhand, right underhand | ||
| March 19, 2013 Tue Day 271 | 45 pushups first set max | Rest | Rest | ||
| March 18, 2013 | Chest so sore, could not even do 1! | 120lbs 5 sets of 5 reps, went up | Off Today | ||
| March 15, 2013 | 41 repetitions nose to floor, yea, i have a long nose | 115lbs 5 sets of 5 reps, went up 5lbs from the previous workout | 150lbs 1set of 5 reps, up 10lbs | ||
| March 13, 2013 | 40rep max | 110lbs 5 sets of 5 reps | 140lbs 1 x 5 | ||
| June 21, 2012 | 1 | 2 repetitions using 45lb bar | 2 reps 45lb bar |