I have heard that when you hit a wall like this, you have to deload like 10% and increase reps/sets. Or if you are in a deficit, eat more or at maintenance for a while. But I will let the experts chime in...

This is an awesome questions. I'd like to know too.

I was hoping there would be a lot of input on this thread because it's definitely a question that I anticipate down the road. Thanks to those who responded.

I find this thread interesting because 135lb was my enough is enough squat weight. It was "I am no longer enjoying my workout" weight. Bench press 102.5, overhead press 82.5, deadlift 165, rows 105. I feel like I could have gone heavier on the deadlift but I lift alone and the idea of injury absolutely held me back. Husband was constantly asking me not to push it. Same as you I am lifting for health and bone density. Not looking to win any contests. I decided to try body beast to see if it increased my strength with the idea I would absolutely go back to strong lifts. But... I decided to do another round of body beast as I saw changes much faster with body beast. I still think I will go back to 5x5's in the future, just not yet. Before changing programs I did try the deload and work back up on squats but as soon as I got back to 135lb I didn't look forward to jumping into the workouts. I agree with others, enjoying lifting is much more important than increasing weight. I also agree deloading and doing more reps is still moving forward. Even just shorter rests between sets is still moving forward. My motto is if it feels like a workout, its a workout.

Xcalygrl, alasin1derland, and christch, thanks for sharing your perspectives. I know that I will find it very useful when it happens me me down the road.

As a disclaimer before I answer: I am the complete opposite right now. I want to get stronger. I would like to compete in powerlifting one day. I do obstacle races more than once a year. So to me, performance is important. Going up in weight motivates me. Yet I also find myself running into certain walls (almost literally) doing what I do, so I have recently been drawn back to a more fundamental approach to movement.

So that is the perspective I am coming from with my answer.

If you get to a point where you no longer enjoy what you are doing or your training does not line up with your goals, then perhaps it is time you switch it up. Like some people mentioned, you can try different variations of the squat that will challenge you in different ways. And doing that you could still stick to 5x5, but somewhere down the line, it is and will remain this: a "begginer's" weight lifting routine.

To be honest, if your goal is bone density, overal health and a body that is strong and "ready" to face life, what you should be looking at is something a lot more "functional". And by that I don't mean crossfit, so don't go ringing alarm bells haha. You want to focus on body control and mobility. Lifting weights is a good "base" per se, strength-wise, but most people will have skipped the step that I think should come first in every case: bodyweight exercise mastery. Squats, lunges, push-ups, pike presses, planks, pull-ups... The kind of stuff that you may find yourself doing repeatedly in real life.

I'm not saying you should drop barbell work completely. In fact, deadlifts are a very functional exercise and honestly, if you're smart about them your chance of injury is basically none (if you can't get the darn bar off the floor, it won't move. Yanow?).

But from the list of reasons why you lift/workout I think what you should be looking into is something that incorporates more body-aware movements. Stuff that teaches your body how to move the way it did when you were younger. And then the barbell stuff can come as an accessory to that, which means the focus would be much less about increasing the weight on the bar, and more on building up that balance in your body that alllows you to lift more weight almost seamlessly because you have found new strength in a different "environment".

You don't need to want to ever shoot for being able to do what they do, but look up a few parkour videos (not free running. The flips and jumps are impressive but do not illustrate my point very well xD). Look at how they move from point A to point B almost effortlessly. That is what the human body is supposed to be doing. That is how you "prevent injuries and pain". Barbell training is only one of many tools you can use to get there, so if you feel you have reached a point where putting more weight on the bar will actually take you further from that goal, then go look at the other tools at your disposition and make the best of what you have.

But don't leave it out completely, especially if you enjoy it. Even if you need a saw for this particular project, it doesn't mean that the screwdriver has become useless!

Here, so nobody gets the wrong idea, this is what parkour looks like.
https://www.youtube.com/watch?v=SMppD-bUNWo

That's so great! Funny, I was just thinking the other day that what I really need is gymnastics or acrobatics.

Man, if people look at me funny as an older woman in the gym, just wait till I start jumping over walls