Squat 2 or 3 times a week, mostly heavy
Heavy sets of about 3 to 6, 2 or 3 hard sets a session, squat first. With weekly sets matched, trained men gained the same on 3 or 6 sessions a week: about 17 kg in 6 weeks.
Training guide
How to increase your squat: depth, heavy sets and breaking plateaus
Your squat can keep rising for years, but not at the pace of the first few months. Past that stage, it responds best to a few well-tested things: squatting 2 or 3 times a week, heavy sets that stop short of failure, full depth, and one planned change at a time when it stalls.
Pause squats, box squats, belts and bands all have their place, but most have no long-term trials behind them, and this guide says so where that's the case.
This guide covers how often to squat, how heavy and how many sets, why depth matters, the variations worth rotating, stance, bar position and belts, how fast to expect progress, and the knee and back signs that mean stop. For learning the squat itself, see our squat guide.
The short version
Squat deep
Full squats raised the full squat about three times as much as half squats did, and in 53 trained men, half squats alone brought no gains and more knee pain.
Stop well short of failure
Squat sets stopped once the bar slowed by 20% built as much strength as sets taken further, with 40% fewer reps.
Vary the squat on purpose
Rotating squat variations raised the squat most in a 12-week trial, and reviews favour planned variation over constant change.
Belts help on the day
A belt added reps and a few kilos on the day. No trial shows it builds more strength over months or prevents injury.
Slow progress is normal
Gains slow for everyone after the first year or two. Compare yourself with yourself.
What raising your squat involves
Strength is specific, depth included
Strength gains are largest on the exact lift you train, across 43 studies. In 17 men, shallow squats raised the shallow squat by 36% but the deep squat by only 9%, while deep squats raised both by about 20%.
Where squats stall
Usually out of the bottom ("in the hole") or partway up. Partial and isometric work builds strength mostly near the position you train, so a squat that stalls only at depth usually needs more practice at depth, not a shallower squat (our suggestion).
Source 15
Competition depth
The International Powerlifting Federation (IPF) asks for the top of your thighs at the hip to go below the top of your knees, which means your hip crease below your knee.
Source 16
Gains slow with training age
In 14,690 gym members training once a week, strength rose about 30 to 50% in the first year and levelled off after 1 to 2 years. Over 21 weeks, men new to lifting gained about 21% against 4% in strength athletes, and competitive powerlifters kept improving slowly for years.
Where people differ
High or low bar, stance width and toe angle are personal, and people with long thigh bones lean further forward. Women and men gained similar lower-body strength relative to where they started. Tables that rate your squat as a multiple of your body weight don't scale fairly with size, a study of 101,898 powerlifters found.
What the evidence says
Heavy, multi-set training builds the most strengthStrong evidence
In 178 studies of 5,097 people (45% women), heavy multi-set training 3 times a week ranked first for strength, and across 28 studies, heavy and moderate loads raised one-rep max more than light loads. The American College of Sports Medicine (ACSM) found strength rose most with at least 80% of your best, a full range, 2 to 3 sets, the lift early in the session and at least 2 sessions a week.
Sets and sessionsStrong evidence
More weekly sets brought more strength, with the extra gain shrinking sooner than for muscle size (67 studies); 5 to 9 or 10 or more weekly sets of an exercise beat 5 or fewer in 223 men. More sessions helped mainly by adding sets: in 28 trained men with sets matched, 3 or 6 sessions a week gave the same squat gains (16.8 against 16.7 kg in 6 weeks).
DepthStrong evidence
In 17 men over 10 weeks, full squats raised the full squat by 31.8% against 11.3% after half squats. In 53 trained men over 10 weeks, full squats improved the squat at all three depths tested, parallel squats came second, and half squats brought no gains and more pain and stiffness. Across 16 studies, full-range training built more strength than partial range.
Deep squats and your kneesEmerging evidence
A review of more than 164 articles found deep squats with good technique didn't raise the injury risk to the knee or spine, while very heavy half and quarter squats may add long-term wear.
Source 27
Stopping short of failureEmerging evidence
In 22 young men, squat sets ended once the bar slowed by 20% built as much strength as sets ended at a 40% slowdown, with 40% fewer reps. Across 9 studies of 336 trained men, a 20 to 30% slowdown looked best, and across 15 studies, training to failure added nothing for strength.
Varying the squatEmerging evidence
In 49 people over 12 weeks, rotating squat variations at a steady load raised the squat most. A review of 8 studies found planned variation may help strength while constant random change may not, and in 23 young men, varied and fixed exercises gave the same gains.
Box and pause squatsMixed evidence
In 12 powerlifters, the box squat put the lowest peak loads on the spine and ankles of three squat styles. No long-term trial has tested box squats or pause squats for raising the squat.
Source 30
Partial squats as an extraEmerging evidence
In 17 trained men over 7 weeks, adding heavy partial squats to full squats gave a small edge of 3.1% that wasn't statistically significant. Partial training builds strength mostly near the range you train.
High bar, low bar and stanceEmerging evidence
High-bar squats bend the knees more and keep you more upright; low-bar squats bend the hips more and use more back, adductor and glute activity. Turning the feet out 30 degrees made no difference to muscle activity or knee forces in 10 experienced lifters.
BeltsEmerging evidence
At the weight they could squat 6 times without a belt, 49 men and women did 8.1 reps with one against 6.5 without, and 25 athletes lifted 119.2 against 114.0 kg. No trial has tested whether belts build more strength over months or prevent injury.
Adjusting the load on the day, bands and chainsMixed evidence
An analysis of 27 trials ranked bands and chains and two ways of adjusting the load on the day above fixed percentages for squat strength. But direct comparisons found no clear difference for adjusting by effort or bar speed, in 21 trained men and in reviews of 6 studies each, and the long-term benefit of bands and chains was small in a 2026 review. The reviews disagree, so these are options, not essentials.
RestEmerging evidence
More than 2 minutes' rest suited trained lifters' strength in 23 studies, and in 21 trained men, 3-minute rests built more squat strength than 1-minute rests.
A week offEmerging evidence
In 39 trained people, a week off in the middle of 9 weeks of hard training cost some lower-body strength against carrying on, with no difference in muscle growth.
Source 40
How often, how heavy, how many sets
How often: 2 or 3 times a week
Squat on 2 or 3 days a week, as our squat guide suggests; powerlifters typically squat twice a week. A heavy day and a lighter day is the common pattern (our suggestion).
Heavy sets of 3 to 6
Most squat sets should be heavy: 3 to 6 reps, which for most people means at least about 80% of your best (our editorial range). Stop each heavy set 1 to 3 reps short of failure, as our intermediate workouts do: that's 1 to 3 RIR (reps in reserve: how many more reps you could have done). Beginners keep to 2 or 3. People misjudge the reps they have left by about one, so film a set now and then.
A lighter day
On a second squat day, 3 sets of 6 to 10 with a lighter weight. Our beginner strength programme's lighter day is 3 sets of 8 at about 85 to 90% of the heavy day's weight.
Back-off sets
After your heavy sets, 2 or 3 sets at about 80% of the day's top weight (our editorial starting point, from the powerlifting studies).
Source 41
How many sets a week
About 5 to 10 hard squat sets a week, counting close variations such as front and pause squats, covers most of the benefit (our editorial reading of the trials). Our beginner strength programme already gives about 9.
Rest
Rest 2 to 3 minutes between sets, and 3 to 5 once they're heavy, as our beginner strength programme does.
Squat first
Do the squat first in the session: across 11 studies, strength in big lifts rose more when they came first.
Source 43
Progressing past the beginner stage
Still adding weight every session? Keep going
While you can add weight every session, do it: about 2.5 kg a session when every set is clean and the last set ends at least 1 rep short, as in our beginner strength programme. That's within the ACSM's steps of 2 to 10%.
Source 44
When it stalls: the stall rules
Miss reps, and repeat the weight next session. Fail a weight two sessions in a row, try once more; fail again, take about 10% off and build back up (our beginner strength programme's editorial rules). Check your sleep and food too.
Then a heavy day and a lighter day
After a second reset, move to weekly progress: a heavy day of 3 sets of 5, adding weight each week, and a lighter day of 3 sets of 8 at about 85 to 90% of the heavy weight, as our beginner strength programme does.
Double progression
Pick a range, such as 3 sets of 4 to 6. Add reps until every set reaches the top, then add about 2.5 kg and start again at the bottom. Adding reps and adding weight built similar strength in 43 trained people and in 39 beginners.
A heavy day and a variation day
Keep one heavy back squat day, and on the other day rotate pause squats, box squats or front squats every 4 to 6 weeks (our suggestion, from the trials of planned variation).
Lighter weeks
Every 6 to 8 weeks, or sooner if your lifts drop two sessions in a row and you feel run down, take a lighter week: the same lifts, about half the sets, stopping 4 or more reps short (our plans' deload note). A full week off cost some lower-body strength in one trial.
Why depth matters
Squat to the depth you want to be strong at
Full depth by default: full squats built the full squat best in three trials, and strength built at one depth carried over less to another.
Check it
Touch a box or bench set at your target depth now and then, as our squat guide suggests. If you compete, film a set from the side to check your hip crease goes below your knee.
Source 16
If you can't reach depth yet
Our squat guide covers ankle mobility, raised heels and the tuck at the bottom known as butt wink. Squat to a box at the depth you control while you work on it.
Variations and assistance moves
None of these has a training trial showing it raises the squat, so every dose here is our editorial starting point. Pick 1 to 3 per session.
Pause squats
3 sets of 3 to 5 with a 2-second pause at the bottom, at about 70 to 80% of your 5-rep weight (our editorial starting point). The steps are below.
Box squats
3 sets of 3 to 5 to a box at your target depth, sitting briefly without relaxing (our editorial starting point). They loaded the spine and ankles least of three squat styles in 12 powerlifters.
Source 30
Front squats
3 sets of 3 to 6, stopping 2 reps short (our editorial starting point). Our front squat guide covers the rack position.
One leg at a time
Bulgarian split squats, 3 sets of 8 each side (our editorial starting point, as in our leg day workout).
Leg press
3 sets of 10 (our editorial starting point, as in our leg day workout), for extra leg work without loading your back.
Hips and back
Romanian deadlifts, 3 sets of 8 to 10, and back extensions, 2 sets of 10 to 12 (our editorial starting points, as in our deadlift guide and barbell strength workout B).
Trunk
Dead bugs, 2 sets of 5 to 8 each side (our editorial starting point, as in our squat technique workout).
Partial squats
Heavy partial squats added to full squats gave a small edge that wasn't statistically significant in one trial. If you try them, set the safety pins at the depth you stop (our suggestion).
Source 31
The pause squat
Our editorial method and dose: no long-term trial has tested pause squats. The set-up and bracing follow our squat guide.
- Set the safety pins just below your lowest point, and load about 70 to 80% of the weight you'd use for a set of 5.
- Lift the bar out, step back, breathe in and brace.
- Squat to your full depth under control, knees in line with your toes.
- Hold still at the bottom for 2 seconds, staying tight: don't relax onto your hips or bounce.
- Drive up through your whole foot, breathing out near the top.
- Do 3 sets of 3 to 5, stopping 2 reps short. If a rep stalls, lower it to the pins.
Loading the 3D figure…
The movement on the figure: Barbell back squat
Stance, bar position and belts
High bar or low bar
Both work. Low bar leans you further forward and uses more of your hips and back; high bar keeps you more upright, with more knee bend. Use the one that lets you reach depth with control.
Source 18
Stance and toes
Turning your toes out 30 degrees made no difference to knee forces in one study. Use the stance that lets your knees track over your toes, as our squat guide explains.
Source 32
Belts
Optional, for heavy sets. Learn to brace without one first, as our squat guide advises; competition belts can be up to 10 cm wide and 13 mm thick.
The squat and its assistance moves
Start with the back squat, then rotate its variations and add single-leg, leg press, hinge and trunk work, using each move's guide for its technique.
3D demoBarbell back squatAdvanced · A barbell
3D demoBarbell front squatAdvanced · A barbell
3D demoBarbell box squatIntermediate · A barbell
3D demoBarbell squat to a benchAdvanced · A barbell + A bench or box
3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box
3D demoLeg pressBeginner · Strength machine
3D demoBarbell Romanian deadliftIntermediate · A barbell
3D demoBack extension on a 45-degree benchIntermediate · A bench or box
3D demoDead bugBeginner · No equipment
3D demoDumbbell goblet squatIntermediate · A dumbbellWorkouts to follow
Our squat strength workout is a heavy squat day for lifters past the beginner stage; pair it with a lighter squat day such as barbell strength workout A or B, or the leg day workout.
Squat strength workout: heavy sets, pause squats and single-leg work
A heavy squat session for lifters past the beginner stage: heavy back squats, paused back-off sets, Bulgarian split squats, Romanian deadlifts and dead bugs.
60 minIntermediate8 movesA wall, A barbell
Barbell strength workout A
Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.
40 minBeginner6 movesA band, A barbellBarbell strength workout B: squat, press, deadlift
Workout B of the beginner strength program: back squats, overhead presses and deadlifts in sets of five, plus chin-ups, with the safety pins set.
55 minBeginner10 movesA band, A barbell
Leg day workout (gym)
A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.
55 minIntermediate9 movesA wall, A barbell
Powerlifting workout for beginners: squat, bench press and deadlift to the competition standard
A 75-minute beginner session for the three powerlifting lifts: squats to depth, paused bench presses and deadlifts in sets of 5, then rows and trunk work.
75 minBeginner12 movesCardio machine, A wall
Front squat technique workout: the rack, the grip and the depth
A 30-minute practice session for the front squat: loosen your wrists and upper back, groove an upright squat, then find your grip and depth with a light bar.
30 minBeginner12 movesA wall, A bench or box
Squat technique workout
A 25-minute practice session for the squat: find your depth on a chair, groove the bodyweight squat with pauses, then load it with a slow goblet squat.
25 minBeginner8 movesA wall, A bench or boxPowerlifting mock meet: warm-up ladders, the referee's commands and openers
A 90-minute meet rehearsal: a general warm-up, then a warm-up ladder to one opener in the squat, bench press and deadlift, taken to the referee's commands.
90 minIntermediate10 movesCardio machine, A wallPlans
The beginner strength programme squats every session, then moves to weekly progress when you stall.
3 days a week
Beginner strength program: a 5x5-style barbell plan
A 12-week beginner barbell program: squat every session, alternate bench and row with press and deadlift, and add weight each time until it stalls.
3 training days50 minBeginner4 days a week4-day upper/lower workout split
A 4-day upper/lower split: two upper body and two lower body gym days, each muscle trained twice a week, with sets, reps and progression.
4 training days50 minIntermediate6 days a weekPush pull legs split (6 days a week)
A 6-day push/pull/legs plan for experienced lifters: two push, two pull and two leg days, with sets, reps, rest and lighter weeks.
6 training days55 minAdvancedHow fast the squat rises
Weeks
Trained men's squats rose about 17 kg in 6 weeks, and single sets 1 to 3 times a week raised them about 17 kg over 8 to 12 weeks. In one 10-week trial, full squats raised the full squat by about 32%.
Years
Strength rose about 30 to 50% in the first year of once-a-week training and levelled off after 1 to 2 years; competitive powerlifters kept improving slowly for years.
No promises
These are averages, mostly from young men. Your pace depends on your training age, sleep, food and stress, so judge progress over 4 to 8 weeks rather than session to session (our suggestion).
Food and sleep
Protein and foodStrong evidence
Aim for about 1.6 g of protein per kg of body weight a day, as our plans suggest; in 49 trials, protein supplements added about 2.5 kg to one-rep max gains, with no more benefit beyond that amount. Strength still rose when people ate less than they needed, though muscle gain stalled.
SleepStrong evidence
Sleep loss cut physical performance by about 7.6% on average across 69 publications.
Source 51
CreatineEmerging evidence
In 23 studies of adults under 50, creatine with training added about 11 kg of lower-body strength; the gain was significant in men but not in women. It's optional, and if you have kidney disease, ask your doctor first, as our plans say.
Source 52
Knees, hips and back
Knee pain
Knee pain up to 5 out of 10 that settles by the next morning is acceptable, as our knee pain when squatting guide explains; squat to a box at a pain-free depth while it settles. Deep squats with good technique weren't harmful to healthy knees in a large review.
Source 27
A pinch at the front of the hip
A pinch at the bottom of the squat is usually a sign to change your depth or stance; our hip pain when squatting guide explains how.
Your back
Some bending of the lower back at the bottom is common, and low-quality evidence hasn't linked bending the lower back when lifting with back pain. Sudden jumps in training load are a well-established risk for injury, so add weight in small steps.
Warning signs: when to get help
Call 999 (911 in the US)
For chest pain that feels tight or like squeezing, spreads to your arms, neck or jaw, or comes with feeling sweaty, sick, light-headed or short of breath; severe difficulty breathing; or if someone faints while exercising. Don't drive yourself to A&E. During any session, stop for chest pain or pressure, unusual breathlessness, dizziness or fainting.
Call 999 for a sudden, severe headache
A sudden, extremely painful headache while lifting or straining, especially with a stiff neck, being sick, sensitivity to light, fainting, confusion, or drooping, weakness or slurred speech. The NHS says a bleed on the brain may be more likely when lifting something heavy.
Call 999 or go to A&E: signs of cauda equina syndrome
Loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
Source 60
Call 999: leg pain or swelling with breathlessness
Leg pain or swelling with breathlessness or chest pain can be a blood clot that has reached the lungs. Don't drive yourself.
Same day: a pop at the front of the knee
A pop or tearing feeling at the front of the knee after a heavy squat, then you can't straighten the knee or lift the straight leg off the bed, there's a dent above or below the kneecap, or the kneecap sits higher or lower than on the other side. Go to A&E or an urgent treatment centre, or get help from NHS 111.
Same day for teenagers: sudden pain at the front of the hip
Sudden pain at the front or top of the hip bone after a heavy lift, a sprint, a kick or a jump, often with a pop, can be a piece of growth plate pulled off the pelvis; it needs an X-ray the same day.
NHS 111
For a very painful knee, one you can't move or put weight on, a badly swollen or misshapen knee, a knee that locks, gives way or clicks painfully (painless clicking is normal), or a very high temperature with redness or heat around the knee. In the US, contact your doctor or urgent care.
Source 61
Same day (GP or NHS 111): back pain
Back pain and you feel hot, cold, shivery or generally unwell, or severe pain that starts suddenly or is getting worse quickly.
Source 60
See a GP or physiotherapist
If knee pain hasn't improved after a few weeks, back pain hasn't improved after a few weeks of looking after it at home, or numbness, tingling or weakness travels down your leg from your back.
Get advice before heavy lifting
If your blood pressure is uncontrolled, or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant. With readings of 180/100 or higher, Blood Pressure UK says to speak to your doctor or nurse before starting any new activity, and at 200/110 or higher, not to start.
Blood pressure: the advice differs
The American Heart Association (AHA) says people with controlled high blood pressure can do strength training with proper breathing, while Blood Pressure UK's booklet lists weightlifting as not good for blood pressure. Heavy squats raise blood pressure a lot for a few seconds, more with a held breath. Our blood pressure guide follows the AHA: moderate weights, breathing out on every rep, and no maximal lifts until it's controlled and you've had advice.
Pregnancy
The NHS says you can keep up strength training at a gym if you already do it, but not to start a new vigorous activity, and Tommy's says pregnancy isn't the time to try lifting your heaviest weights.
Myths
"Half squats build a bigger squat, and they're kinder to your knees"Strong evidence
Full squats raised the full squat about three times as much as half squats, and in 53 trained men, half squats brought no gains and more knee pain. Deep squats with good technique didn't raise injury risk in a large review, while very heavy half squats may add long-term wear.
"You must max out every week"Strong evidence
Heavy sets stopped short of failure build strength without weekly maxing, and in powerlifters a heavy single on its own did less than a single followed by back-off sets. Test now and then if you like, and estimate your maximum from a set of reps in between.
"You need to train to failure"Strong evidence
Failure added nothing for strength across 15 studies, and squat sets stopped well short built as much strength with 40% fewer reps.
"Partial reps don't build strength"Emerging evidence
They do, mostly near the range you train, and adding them to full squats gave a small edge in one trial. But full-range training builds more full-range strength, so use partials on top of full squats, not instead of them.
"Your toes must point straight ahead"Emerging evidence
Turning the feet out 30 degrees made no difference to muscle activity or knee forces in 10 experienced lifters.
Source 32
"A belt prevents back injuries"Mixed evidence
Belts helped on the day, with more reps and a few more kilos, but no trial shows they prevent injury in lifters, and our squat guide notes that belts and back supports didn't prevent back pain in workers.
"Box squats are cheating"Emerging evidence
The box squat loaded the spine and ankles least of three styles in 12 powerlifters. It's a useful variation, not a replacement for the full squat.
Source 30
Read next
- How to squat
- How to front squat
- How to do a Bulgarian split squat
- How to increase your bench press
- How to increase your deadlift
- How to do more pull-ups
- Progressive overload
- How many sets and reps
- Deload weeks
- How to breathe when lifting weights
- How to get bigger legs
- Powerlifting
- One-rep max calculator
- Beginner strength program
- Knee pain when squatting
- Hip pain when squatting
- Back pain
- Exercise for high blood pressure
- Quadriceps
- Gluteus maximus
- Leg exercises
- All training guides
Questions people ask
How can I increase my squat?
Squat 2 or 3 times a week, mostly heavy sets of 3 to 6 that stop 1 to 3 reps short of failure, squat first, and add about 2.5 kg when every set is clean. Squat to full depth, and add one variation, such as pause squats, for 4 to 6 weeks at a time.
How often should I squat to increase my squat?
Two or three times a week, often a heavy day and a lighter day. With weekly sets matched, trained men gained the same squat strength on 3 or 6 sessions a week, about 17 kg in 6 weeks.
Does squat depth matter for strength?
Yes. Full squats raised the full squat about three times as much as half squats, and in 53 trained men, half squats brought no gains and more knee pain. Strength built at one depth carries over less to another.
Why is my squat stuck?
After the first year or two, gains slow for everyone. Check you're squatting often enough with enough sets, sleeping and eating enough, and not stalling only at depth; then change one thing for 4 to 8 weeks, such as pause squats or a heavier rep range. A lighter week helps if everything is stalling and you feel run down.
Do pause squats and box squats help?
They make your depth and position consistent and train strength out of the bottom, and the box squat loaded the spine least of three squat styles in one study. No long-term trial has tested either for raising the squat, so use them as variations alongside full squats.
Should I wear a belt to squat more?
It's optional. A belt let lifters do more reps and lift a few more kilos on the day, but no trial shows it builds more strength over time or prevents injury. Learn to brace without one, and save it for heavy sets.
Is high-bar or low-bar squatting better?
Both work. Low bar leans you further forward and uses more hip and back, while high bar keeps you more upright with more knee bend. Use the version that lets you reach depth with control.
What accessories help the squat?
Front squats, Bulgarian split squats, Romanian deadlifts, back extensions and dead bugs are sensible choices, 1 to 3 per session for about 6 to 10 reps. Rotating squat variations raised the squat most in one 12-week trial, though none of these moves has its own trial for raising the squat.
Can I squat with knee pain?
Often, yes: pain up to 5 out of 10 that settles by the next morning is acceptable, as our knee pain when squatting guide explains, and squatting to a box at a pain-free depth helps while it settles. A pop at the front of the knee with trouble straightening it needs A&E or an urgent treatment centre the same day.
How long does it take to increase my squat?
It depends on your training age: in 6-week trials, trained men added about 17 kg. After the first year or two, gains slow for everyone. These are averages, not promises.
Do I need to max out or train to failure to squat more?
No. Squat sets stopped once the bar slowed by 20% built as much strength as sets taken further, with 40% fewer reps, and failure added nothing across 15 studies. Test now and then if you like, or estimate your maximum with our one-rep max calculator.
How much should I be able to squat?
There's no health standard, and tables based on multiples of body weight don't scale fairly with size, a study of 101,898 powerlifters found. Compare yourself with yourself; our squat guide covers this in more detail.
Sources
- Currier 2026 · Resistance training for muscle function, size and performance in healthy adults: an overview of 137 reviews (ACSM position stand, MSSE)
- Colquhoun 2018 · 3 or 6 sessions a week with the same weekly sets in 28 trained men (randomised trial, JSCR)
- Kubo 2019 · Full against half squats in 17 men (randomised trial, Eur J Appl Physiol)
- Pallarés 2020 · Full, parallel and half squats in 53 trained men (randomised trial, Eur J Sport Sci)
- Pareja-Blanco 2017 · Ending squat sets at a 20% or 40% slowdown in 22 young men (randomised trial, Scand J Med Sci Sports)
- Grgic 2022 · Training to failure or stopping short, for strength and muscle: 15 studies (meta-analysis, J Sport Health Sci)
- Fonseca 2014 · Changing exercises or loads in 49 people (randomised trial, JSCR)
- Kassiano 2022 · Varying exercises for muscle and strength: 8 studies (systematic review, JSCR)
- Veltzke 2026 · A lifting belt and squat reps to exhaustion in 49 men and women (crossover study, JSCR)
- Huang 2026 · A lifting belt and back squat one-rep max in 25 athletes (crossover study, JSCR)
- Steele 2023 · Strength over up to 6 years of once-a-week training in 14,690 gym members (observational study, Res Q Exerc Sport)
- Latella 2020 · Strength gains over 15 years in 1,897 powerlifters (observational study, JSCR)
- Saeterbakken 2025 · How specific strength gains are to the trained lift: 43 studies (meta-analysis, Sports Medicine)
- Bloomquist 2013 · Deep against shallow squats in 17 men (randomised trial, Eur J Appl Physiol)
- Kompf 2016 · Understanding and overcoming the sticking point in resistance exercise (narrative review, Sports Medicine)
- International Powerlifting Federation 2026 · Technical rulebook: equipment and the squat, bench press and deadlift rules (effective 1 March 2026)
- Ahtiainen 2003 · Strength gains over 21 weeks in strength athletes and untrained men (trial, Eur J Appl Physiol)
- Glassbrook 2017 · High-bar against low-bar back squats (review, JSCR)
- Roberts 2020 · Sex differences in strength and muscle gains from training (meta-analysis, JSCR)
- Montenegro 2026 · Percentile strength standards from 101,898 competitive powerlifters (study, Sports Med Open)
- Currier 2023 · Resistance training prescriptions for strength and muscle: 178 studies (network meta-analysis, BJSM)
- Lopez 2021 · Heavy, moderate and light loads for strength and muscle: 28 studies (network meta-analysis, MSSE)
- Pelland 2026 · Weekly sets, training frequency, strength and muscle growth: 67 studies (meta-regression, Sports Medicine)
- Ralston 2017 · Weekly sets and strength gain: 9 studies in men (meta-analysis, Sports Medicine)
- Grgic 2018 · Training frequency and strength gains: 22 studies (meta-analysis, Sports Medicine)
- Pallarés 2021 · Range of motion and training results: 16 studies (meta-analysis, Scand J Med Sci Sports)
- Hartmann 2013 · Squat depth, load and the knees and spine (review, Sports Medicine)
- Zhang 2023 · Bar slowdown within a set and strength gains: 9 studies in trained men (dose-response meta-analysis, Healthcare)
- Costa 2022 · Varied or fixed exercises for strength in 23 young men (randomised trial, JSCR)
- Swinton 2012 · Traditional, powerlifting and box squats compared in 12 powerlifters (lab study, JSCR)
- Bazyler 2014 · Adding partial squats to full squats in 17 trained men (randomised trial, JSCR)
- Escamilla 2001 · Stance and toe angle in the squat and leg press in 10 experienced lifters (lab study, MSSE)
- Bao 2026 · Training methods ranked for lower-body strength and power: 27 trials (network meta-analysis, Front Physiol)
- Helms 2018 · Loads set by effort (RPE) against fixed percentages in 21 trained men (randomised trial, Front Physiol)
- Hickmott 2022 · Adjusting the load and sets on the day: 15 studies (meta-analysis, Sports Med Open)
- Liao 2021 · Training by bar speed against fixed percentages: 6 studies (meta-analysis, PLoS One)
- Li 2026 · Bands and chains against free weights for strength over weeks and within a session (meta-analysis, JSCR)
- Grgic 2018 · Rest between sets and strength gains: 23 studies (systematic review, Sports Medicine)
- Schoenfeld 2016 · 1 or 3 minutes' rest between sets in 21 trained men (randomised trial, JSCR)
- Coleman 2024 · A week off in the middle of 9 weeks of training in 39 trained people (randomised trial, PeerJ)
- Androulakis-Korakakis 2021 · The smallest training dose for one-rep max strength in powerlifters (trials, surveys and interviews, Front Sports Act Living)
- Halperin 2022 · How accurately people predict the reps they have left: 12 studies (scoping review and meta-analysis, Sports Medicine)
- Nunes 2021 · Exercise order and strength gains: 11 studies (meta-analysis, Eur J Sport Sci)
- ACSM 2009 · Progression models in resistance training for healthy adults (position stand, MSSE)
- Plotkin 2022 · Adding weight or adding reps in 43 trained people (randomised trial, PeerJ)
- Chaves 2024 · Adding weight or adding reps in 39 beginners (randomised trial, Int J Sports Med)
- Rogerson 2024 · How 246 strength and physique athletes deload (survey, Sports Med Open)
- Androulakis-Korakakis 2020 · The smallest training dose that raises one-rep max in trained men: 6 studies (meta-analysis, Sports Medicine)
- Morton 2018 · Protein supplements, muscle and strength: 49 studies (meta-analysis, BJSM)
- Murphy 2022 · Eating less than you need, and gains in muscle and strength (meta-analysis, Scand J Med Sci Sports)
- Craven 2022 · Sleep loss and physical performance: 69 publications (meta-analysis, Sports Medicine)
- Wang 2024 · Creatine with resistance training and strength in adults under 50: 23 studies (meta-analysis, Nutrients)
- Saraceni 2020 · Bending the lower back when lifting, and back pain: 11 studies (systematic review and meta-analysis, JOSPT)
- Soligard 2016 · How much is too much? Training load and the risk of injury (International Olympic Committee consensus statement, BJSM)
- NHS · Heart attack
- NHS · Chest pain (past its review date: reviewed August 2023, review due August 2026)
- NHS · Fainting
- NHS · Headaches
- NHS · Subarachnoid haemorrhage
- NHS · Back pain
- NHS · Knee pain
- Paluch 2024 · Resistance exercise training with and without cardiovascular disease: 2023 update (American Heart Association scientific statement, Circulation)
- Blood Pressure UK · Healthy lifestyle and blood pressure (booklet)
- MacDougall 1985 · Blood pressure during heavy lifting in 5 bodybuilders (lab study, J Appl Physiol)
- Narloch 1995 · Breathing technique and blood pressure in maximal leg presses in 10 athletes (lab study, Arch Phys Med Rehabil)
- NHS · Exercise in pregnancy
- Tommy's · Strength training and weight lifting in pregnancy (reviewed September 2026)
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.