How much weight to add each week in powerlifting
Beginners can add weight every session; intermediates every week or every block; advanced lifters a few pounds a month. As a rule of thumb your total grows about 3.5 % a month at a DOTS of 200, 1.1 % at 300 and 0.45 % at 400. RPE is the check: add weight when the same load feels easier.
Typical gains by level
For a 198 lb man; other bodyweights scale with the total:
| DOTS (level) | Example total | Per month | Per week |
|---|---|---|---|
| 200 (beginner) | 680 lb | 3.5 % · 24 lb | 5.5 lb |
| 300 (intermediate) | 1,020 lb | 1.1 % · 11 lb | 2.6 lb |
| 400 (advanced) | 1,360 lb | 0.45 % · 6 lb | 1.4 lb |
| 500 (elite) | 1,700 lb | 0.2 % · 3.4 lb | 0.8 lb |
These are RawLift's planning rates, a rule of thumb for steady training, not a forecast. Sleep, food, injuries, weight class changes and the first real peak all move them. Your DOTS: the DOTS calculator.
Session to session: double progression
Pick a rep range per exercise, say 3 to 5. Repeat the weight until every work set reaches the top of the range, then add one step and start again at the bottom. You never guess: the log decides. This is how RawLift picks the next weight after every session, from what you actually lifted.
Use RPE as the brake
- Same weight, lower RPE: you got stronger; add weight.
- Same weight, same RPE: hold, or add reps first.
- Same weight, higher RPE: fatigue is building; hold or back off for a session.
When progress stops
Four sessions in a row at the same top weight is a stall. A short deload to about 90 % and a fresh build-up usually gets it moving; RawLift suggests exactly that. If it keeps happening, the plan, not the lifter, needs to change. To see whether a target total for a meet is realistic at your rate, see the meet planner.
Questions
How fast should my total go up?
As a rule of thumb, about 3.5 % of your total per month at a DOTS of 200, about 1.1 % at 300, 0.45 % at 400 and 0.2 % at 500. Beginners can add weight every session; advanced lifters count in pounds per month.
How do I know when to add weight?
When you hit the top of your planned rep range on every work set, or your top set feels easier at the same weight. If the same weight keeps getting harder, hold or back off instead.
What should I do when I stall?
If your top weight has not moved for four sessions in a row, take a short deload to about 90 % and build back up. If you stall again, change something: more sets, a different rep range, more food or more sleep.
Should I add the same weight to squat, bench and deadlift?
No. The bench grows slowest in absolute terms, so smaller jumps there; squat and deadlift can take bigger ones. RawLift starts with 2.5 kg steps for the bench and 5 kg for squat and deadlift.