Microloading: how to keep progressing

You’ve been running 5x5 for three months. Squats are still climbing. Deadlifts feel strong. But your overhead press has been stuck at the same weight for two weeks, and your bench press is showing the first signs of grinding.

The standard advice says add 2.5kg each session. But 2.5kg stopped working two weeks ago. Do you keep bashing your head against the same weight, deload and try again, or accept that linear progression is over?

There’s a fourth option. Make the jumps smaller.

Why standard jumps stop working

The percentage problem

The issue isn’t that you’ve stopped getting stronger. The issue is that 2.5kg represents a very different challenge depending on where you’re starting from.

When you first started pressing 20kg, adding 2.5kg was a 12.5% increase. Sounds massive, but your body was nowhere near its capacity, so the adaptation happened easily. As the weight climbed, that same 2.5kg represented a smaller percentage - but the percentage was still steep compared to what more advanced lifters deal with.

Here’s how the same 2.5kg jump looks at different stages:

Current weight	+2.5kg	% increase
20 kg	22.5 kg	12.5%
30 kg	32.5 kg	8.3%
40 kg	42.5 kg	6.25%
50 kg	52.5 kg	5.0%
60 kg	62.5 kg	4.2%

An advanced lifter adding 6.25% to their squat in a single session would be extraordinary. Yet that’s exactly what we ask beginner lifters to do on the overhead press every session once they reach 40kg.

The solution isn’t to accept stalling. The solution is to make the percentage increase manageable.

Why upper body stalls first

The overhead press uses the smallest muscle groups of any 5x5 lift - anterior deltoids, upper chest, and triceps. The bench press uses slightly larger muscles but is still fundamentally an upper body movement. Both lifts handle lighter absolute weights than squats and deadlifts.

Lighter absolute weights mean that 2.5kg represents a larger percentage. Smaller muscle groups mean less raw capacity for adaptation. The result is predictable: the overhead press stalls first, bench press second, barbell row third. Squats and deadlifts, involving your entire lower body and posterior chain, tolerate 2.5kg jumps for much longer.

This isn’t a design flaw in the program. It’s physiology. And microloading is the physiological solution.

What microloading actually is

Microloading is the strategy of adding less than the standard 2.5kg per session to the barbell. Instead of jumping from 40kg to 42.5kg, you jump from 40kg to 41.25kg, or even 40.5kg.

This requires fractional weight plates - plates smaller than the standard 1.25kg plates found in most gyms. Common sizes include 0.25kg, 0.5kg, 0.625kg, and 1.0kg per plate. Since you load one plate per side, the total weight added to the bar is double the individual plate weight.

Plate size (each)	Total added	Best use case
0.25 kg	0.5 kg	Ultra-fine progression, very late-stage
0.5 kg	1.0 kg	OHP progression, lighter lifters
0.625 kg	1.25 kg	Most versatile - works for all upper body lifts
1.0 kg	2.0 kg	Bridge between micro and standard plates

The concept is simple. The strategy of when and how to implement it is where the value lies.

When to start microloading

The right time

Start microloading on a specific lift when you meet these criteria:

1. You’ve failed to complete 5x5 at a 2.5kg increase - you attempted the standard jump and couldn’t get all 25 reps
2. It’s happened at least twice at the same weight - one failed session could be a bad day. Two is a pattern.
3. Recovery factors are in check - you’re sleeping well, eating enough, and not excessively stressed. If these are off, fix them first before concluding the jump is too large.

The wrong time

Don’t start microloading:

• On day one - standard jumps work perfectly at the beginning when weights are light
• After one bad session - everyone has off days. Try the weight again before changing your approach
• Before trying a deload - if you haven’t deloaded yet, try one standard deload first. Sometimes fatigue accumulation is the issue, not jump size
• On squat and deadlift (usually) - these lifts can almost always progress with standard plates through the entire beginner phase

The practical trigger

For most male lifters, microloading typically becomes necessary at roughly these weights:

Lift	Standard progression stalls	Switch to microloading
Overhead Press	30-45 kg	1.0-1.25 kg jumps
Bench Press	55-75 kg	1.25 kg jumps
Barbell Row	50-70 kg	1.25 kg jumps
Squat	Usually doesn’t need it during beginner phase	-
Deadlift	Usually doesn’t need it during beginner phase	-

For women and lighter lifters, these numbers shift downward, and microloading may be beneficial earlier and on more lifts.

How to program microloading

The transition

When you switch to microloading on a lift, continue with everything else unchanged. Same workout structure, same rest periods, same deload rules. The only change is the size of the weight increase after a successful session.

Example transition for overhead press:

Session 1: 40kg x 5x5 (completed) - standard progression says 42.5kg next Session 2: 42.5kg x 5,5,5,4,3 (failed) - couldn’t complete all reps Session 3: 42.5kg x 5,5,5,5,4 (failed again) - close but still short Decision: switch to microloading Session 4: 40kg x 5x5 (deload to last successful weight) Session 5: 41.25kg x 5x5 (microloading begins) Session 6: 42.5kg x 5x5 (weight you previously failed - now achievable as a smaller jump from 41.25kg)

Notice how the weight that was impossible as a 2.5kg jump from 40kg becomes achievable as a 1.25kg jump from 41.25kg. The absolute weight is the same. The adaptation required to get there was halved.

Maintaining progression on multiple lifts

It’s common to microload one or two lifts while keeping standard progression on others. Your overhead press might need 1.25kg jumps while your squat is still happily adding 2.5kg per session.

This is completely normal and expected. Manage each lift independently based on what it needs.

A typical mid-beginner progression might look like:

Lift	Increment	Rationale
Squat	2.5 kg	Still progressing on standard jumps
Bench Press	1.25 kg	Stalled at 2.5kg jumps last month
Barbell Row	2.5 kg	Still progressing on standard jumps
Overhead Press	1.0 kg	Stalled early, needs smallest jumps
Deadlift	5.0 kg	Standard deadlift progression

Deloading with microloading

The deload rules work the same way with microloading:

• Fail to complete 5x5 at a weight for three consecutive sessions: Deload 10% and work back up
• The deload and rebuild uses the same microloading increment: If you were adding 1.25kg per session, you continue adding 1.25kg per session after the deload

The only difference is that the deload percentage is still 10%, regardless of increment size. A 10% deload from 42.5kg is 38.25kg - round to the nearest achievable weight (38.75kg with microplates, or 37.5kg with standard plates).

The math that makes microloading powerful

“Only 1.25kg per session” sounds insignificant. Let’s run the numbers.

Monthly progression

On a 5x5 program, the overhead press is trained in every other workout. With three sessions per week alternating A and B, that’s roughly 6 press sessions per month.

With 1.25kg jumps per session:

• Monthly progress: 6 sessions x 1.25kg = 7.5 kg
• Quarterly progress: 18 sessions x 1.25kg = 22.5 kg
• Six-month progress: 36 sessions x 1.25kg = 45 kg

With 1.0kg jumps per session:

• Monthly: 6.0 kg
• Quarterly: 18.0 kg
• Six months: 36.0 kg

Even at the smallest practical increment, you’re adding meaningful weight every month. 7.5kg per month on the overhead press is excellent progress by any standard.

Comparison to stalling

Compare this to what happens without microloading when 2.5kg jumps no longer work:

Week 1-2: Try 42.5kg, fail. Try again, fail. Week 3-4: Deload to 37.5kg. Build back to 42.5kg. Week 5-6: Stall at 42.5kg again. Deload again. Week 7-8: Build back to 42.5kg. Maybe push through to 45kg.

Eight weeks of work. Maybe 5kg of progress. Multiple frustrating deload cycles.

With microloading, those same eight weeks would produce 15-20kg of progress with zero deloads. The cumulative difference is enormous.

The extended timeline

Here’s a concrete comparison over 16 weeks for an overhead press starting at 40kg:

Standard 2.5kg jumps (with stalls and deloads):

Week	Weight	Notes
1-4	40 -> 42.5	Stalls at 42.5, deloads
5-8	37.5 -> 45	Pushes through, stalls at 47.5
9-12	42.5 -> 47.5	Stalls again, deloads
13-16	42.5 -> 50	Maybe reaches 50
Total	+10 kg	Frustrating, inconsistent

Microloading with 1.25kg jumps (starting after initial stall):

Week	Weight	Notes
1-4	40 -> 47.5	Steady 1.25kg/session
5-8	47.5 -> 55	Continued progression
9-12	55 -> 62.5	Still progressing
13-16	62.5 -> 67.5	First stall at 68.75, deloads
Total	+27.5 kg	Smooth, consistent

Same lifter. Same effort. Same program. Nearly three times the progress because the jumps matched the body’s actual adaptation capacity.

Microloading specific lifts

Overhead press

The overhead press almost always needs microloading first, and it often needs the smallest increments. A 1.0-1.25kg total increase per session is the sweet spot for most lifters.

The press is the most technically demanding of the 5x5 lifts - small changes in bar path, layback timing, and pressing trajectory affect whether a rep succeeds. When the weight jump is too large, these technical factors compound the difficulty.

If 1.25kg jumps still feel too large on the press (possible at very high relative weights), drop to 1.0kg or even 0.5kg total. There’s no minimum increment that “counts.” Any upward movement is progression.

Bench press

The bench press typically tolerates 2.5kg jumps longer than the OHP but eventually needs smaller increments. 1.25kg jumps work well for most lifters when the switch happens.

One consideration: the bench press is more affected by bodyweight than the overhead press. If you’re bulking and gaining weight, your bench press may continue progressing on standard jumps longer because the larger muscle mass supports larger absolute increases. If you’re at maintenance or in a deficit, microloading may be needed sooner.

Barbell row

The row is the wildcard. Some lifters need microloading early because they’re strict about form. Others never need it because they unconsciously add body English as the weight gets heavy, turning a strict row into something that uses momentum.

If your rows are strict and you’re stalling, microloading works well. If your rows are getting looser and the weight keeps going up, the issue is form drift, not jump size. Read the barbell row form guide before deciding.

Squat

Most beginner lifters never need to microload the squat. The legs and posterior chain are powerful enough to handle 2.5kg jumps through the entire novice phase.

Exceptions exist: smaller or lighter lifters (particularly women under 55-60kg) may find that 1.25kg squat jumps extend their linear progression significantly. If your squat stalls well below what expected timelines suggest, try smaller jumps before concluding you’ve exhausted linear progression.

Deadlift

Standard deadlift progression on 5x5 uses 5kg jumps. If these stall, dropping to 2.5kg is the first step - this is technically already a form of microloading relative to the default. True fractional loading on deadlifts is rarely necessary during the beginner phase.

Equipment options

You need fractional plates to microload. Here’s a practical overview.

Commercial fractional plates

A set of purpose-built fractional plates typically runs $15-40 and includes multiple pairs at different weights. They’re precision-manufactured, fit standard Olympic barbells, and last indefinitely.

A single pair of 0.625kg plates (1.25kg total increase) costs $10-20 and covers most needs. If budget allows, a multi-pair set gives you more flexibility.

For a detailed guide on what to buy and where to buy it, read the fractional plates equipment guide.

Magnetic microplates

These attach directly to the barbell via magnets. They’re extremely portable (slip them in your pocket), work on any steel barbell regardless of diameter, and don’t require clips. They’re slightly more expensive than standard fractional plates but offer the ultimate convenience.

DIY options

Large washers: Steel washers from a hardware store can be stacked and weighed on a kitchen scale to approximate specific increments. Cost: a few dollars. Accuracy: reasonable. Aesthetics: questionable. Function: perfectly fine.

Chain links: Short sections of heavy chain can be draped over the barbell. Less precise, but workable in a pinch.

Ankle weights: The adjustable kind with removable sand bags can be wrapped around the barbell or plates.

These DIY approaches work. If you’re on a tight budget, don’t let the cost of fractional plates be the reason you don’t microload. A handful of washers from a hardware store is infinitely better than stalling for weeks.

When microloading stops working

Microloading extends linear progression. It doesn’t make it infinite. At some point, even the smallest meaningful increment will stall.

Recognizing the endpoint

You’ve reached the end of linear progression on a lift when:

1. You’ve deloaded twice while using microloading on that specific lift
2. Both times, you rebuilt to the same weight and stalled
3. Recovery factors (sleep, nutrition, stress) are genuinely optimized

At this point, session-to-session weight increases are no longer driving adaptation. Your body needs a different stimulus - not heavier weight every session, but a more sophisticated loading pattern.

What comes next

Intermediate programs replace session-to-session progression with weekly or multi-week progression cycles. Instead of trying to add weight every 48 hours, you manipulate volume and intensity across a week to drive adaptation.

Programs designed for this transition include:

• Madcow 5x5 - weekly progression using ramping sets
• Texas Method - volume day, recovery day, intensity day weekly cycle
• Other options - there are many intermediate programs that work well after 5x5

The transition typically happens lift-by-lift. Your overhead press might need intermediate programming while your squat is still progressing linearly. That’s normal. Some lifters run a hybrid approach: 5x5 with microloading for squats and deadlifts, intermediate periodization for pressing movements.

The value of microloading in retrospect

Even though microloading eventually stalls, the additional progress it captures is significant. Consider: if microloading extends your overhead press linear progression by 8 weeks at 1.25kg per session, that’s 15kg of additional progress achieved on the simplest possible programming model.

Gaining 15kg on a lift through linear progression - where you just add weight and lift - is far easier than gaining 15kg through intermediate programming, which requires managing multiple training variables across a weekly cycle. Microloading squeezes every last drop of progress from the beginner phase, and that’s valuable.

Implementation checklist

Here’s a step-by-step checklist for adding microloading to your 5x5 program:

Step 1: Identify which lift has stalled at standard 2.5kg jumps (failed 5x5 twice at the same weight with good recovery).

Step 2: Purchase or source fractional plates. A pair of 0.625kg plates (1.25kg total) covers most situations. Add a pair of 0.5kg plates (1.0kg total) for finer OHP progression.

Step 3: Deload the stalled lift by 10%. Rebuild using the new, smaller increment.

Step 4: Continue all other lifts at standard increments until they individually need the switch.

Step 5: Track your progression. Lift-by-lift, session-by-session. Tracking every session becomes even more important when increments are small, because it’s harder to remember exactly where you are.

Step 6: When you’ve deloaded twice on a lift using microloading and still stall at the same weight, that lift has graduated from linear progression. Transition to intermediate programming for that lift.

Small steps, big results

Microloading isn’t glamorous. Adding 1.25kg to a bar doesn’t feel like a breakthrough. But the accumulated effect of consistent small increases, maintained over weeks and months, produces results that impatient lifters who chase bigger jumps and suffer repeated stalls will never match.

The strongest lifters in any gym got there by adding weight to the bar consistently, not dramatically. Microloading is how you maintain that consistency when the standard approach runs its course.

Buy the plates. Make the jumps smaller. Keep the progress going. For the complete picture on managing progression from beginner to intermediate, read the full progression guide.

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