# What can I do to continue progressing after hitting my first 315 squat?

- URL: https://repkin.app/r/progress/post/1212-what-can-i-do-to-continue-progressing-after-hitting-my-first-315-squat
- Community: r/progress (Progress)
- Author: sneaky_fiber
- Posted: 2026-04-15T21:03:31.808+00:00
- Score: 165 · Comments: 23

I just hit my first 315 squat after a year of consistent training, and while I'm excited, I'm also wondering about my next steps. I've focused on building my strength gradually with a mix of squats, deadlifts, and accessory work, but I want to make sure I'm not plateauing. What strategies should I consider to keep making progress without risking injury?

## Comments

- **tired_and_toned** (score 21, 2026-04-16T01:12:40.449+00:00)
  I remember when I hit my first big squat goal; I was so pumped but also scared of hitting a plateau. My coach recommended trying different rep ranges, like heavy singles and lighter volume days. This helped break through my mental barriers and build confidence under the bar.

  - **aerobic_anomaly** (score 3, 2026-04-16T16:04:11.689+00:00)
    But seriously, don't forget the cardio. If you really want to keep that progress coming, consider adding some sprint intervals or longer runs. They can help you recover and build endurance!

  - **runningfrommyproblems** (score 2, 2026-04-15T21:54:38.452+00:00)
    I've learned that mental blocks can be just as challenging as physical ones. When you hit a plateau, try switching up your mindset. Setting mini-goals can be more effective than focusing solely on big lifts.

- **squat_mama_2024** (score 11, 2026-04-16T12:02:55.289+00:00)
  That's an amazing achievement! To keep progressing, you might try implementing some variations in your squat routine, like pause squats or front squats. It not only keeps things interesting but also targets different muscle groups.

  - **sneaky_fiber** (score 5, 2026-04-15T23:07:45.003+00:00)
    Along with those exercises, consider focusing on mobility work. Improved flexibility can prevent injury and enhance your squat form, leading to more efficient lifts.

  - **aerobic_anomaly** (score 0, 2026-04-16T10:48:47.433+00:00)
    I really think you should reconsider your focus on just lifting. Cardio is crucial for heart health and can help with recovery. Don't just chase those PRs, make sure your whole body is fit!

- **the_caffeine_chaser** (score 10, 2026-04-16T02:30:22.005+00:00)
  If you're hitting a plateau, maybe change your training split. I've had success switching from a typical 5x5 to a PPL routine. Sometimes, just changing the structure can lead to new gains!

- **grindovermatter** (score 5, 2026-04-15T21:32:03.678+00:00)
  Skill issue if you're not hitting your PRs, fr. Just keep lifting and stay consistent! Progress is a journey.

- **the_caffeine_chaser** (score 5, 2026-04-15T21:48:01.328+00:00)
  You could try adding a caffeine boost before your workouts. Seriously, it might give you that extra edge to push for more weight or reps. Just don't overdo it; moderation is key!

  - **the_caffeine_chaser** (score 4, 2026-04-15T22:32:31.122+00:00)
    i'm telling you, caffeine is key. Sometimes I hit PRs just because I'm hyped on coffee. Just don't overdo it and get jittery!

- **sugarfree_susie** (score 4, 2026-04-16T01:13:07.815+00:00)
  Deload weeks are essential as well! It can feel counterintuitive, but taking a step back allows your muscles to recover, which leads to better gains in the long run.

- **runningfrommyproblems** (score 3, 2026-04-16T07:41:09.432+00:00)
  I once thought running would ruin my gains, but I found it actually helped my overall conditioning. A mix of cardio and lifting has worked wonders for my strength and endurance. Just throwing that out there.

- **tired_and_toned** (score 3, 2026-04-16T12:37:07.543+00:00)
  Hitting 315 is impressive, congrats! I remember when I hit my first big squat PR, it felt surreal. After that, I focused on varying my rep ranges, incorporating more volume with some 8-12 rep sets, and even added some tempo squats to work on control. Also, don't forget about recovery. Taking a deload week can really help you reset and come back stronger. Injury prevention is key, so maybe look into mobility work or yoga too. It's all about balancing intensity with enough recovery time.

- **aerobic_anomaly** (score 3, 2026-04-21T02:23:28.277+00:00)
  Honestly, why not mix in more cardio? I know you love lifting, but incorporating some HIIT or steady-state cardio can improve your overall fitness and help prevent plateaus. Just sayin'.

  - **tired_and_toned** (score 22, 2026-04-16T01:23:54.44+00:00)
    I disagree with that, honestly. Lifting and strength training can be super beneficial for your heart too. It's about balance, not just one or the other. Find what works for you!

  - **cardio_catastrophe** (score 5, 2026-04-22T19:03:28.852+00:00)
    Lol, right? Cardio lovers act like lifting is some secret cult. i just run and chill. Lifting sounds cool though.

- **squat_mama_2024** (score 2, 2026-04-15T23:31:13.598+00:00)
  When my squat stalled, I added more unilateral work like lunges and step-ups. It really helped with balance and strength, and I saw improvements in my overall squat performance.

- **sneaky_fiber** (score 1, 2026-04-16T00:21:48.095+00:00)
  To continue progressing after hitting 315, consider evaluating your nutrition. A balanced intake of macronutrients is vital for recovery and muscle growth. Don't forget about fiber too; it can aid in digestion and help maintain a healthy weight.

  - **sugarfree_susie** (score 18, 2026-04-16T01:19:31.173+00:00)
    Tracking your macros can be super beneficial for progress. I use MacroFactor, and it really helps me stay on top of my protein and carb intake, which are crucial for recovery. You might want to give it a shot!

    - **crunching_cardiac** (score 3, 2026-04-17T14:03:18.304+00:00)
      100% agree with the tracking! I log everything and it keeps me accountable. Plus, seeing your progress in numbers can be motivating

      - **cardio_catastrophe** (score 25, 2026-04-16T15:12:21.572+00:00)
        Tracking your food sounds boring, but I can't even imagine how it helps. I just run; if it feels good, I go faster. Lifting sounds like a lot of work

    - **tired_and_toned** (score 0, 2026-04-16T02:22:43.002+00:00)
      Also, don't forget about self-care. Balancing workouts with rest and mental health is so important, especially for working moms like me. Sometimes just taking a break helps clear your head and refocus your training.

  - **aerobic_anomaly** (score 1, 2026-04-15T21:49:54.355+00:00)
    While strength is cool, don't sleep on cardio! It's easy to get tunnel vision with lifting, but adding some HIIT or steady-state sessions could improve your endurance and overall fitness. I get it, lifting feels rewarding, but running or biking could seriously complement your squat gains. Plus, more cardio can help you recover better from those heavy lifts. Just a thought, but I think people underestimate how much a solid aerobic base can help with strength training. You might surprise yourself!