StrongLifts 5×5 is a strength training program that will help you to build muscle, lose fat, get stronger and learn correct exercise technique so you avoid injuries. And it does all of this using only 3 workouts per week of 45 mins each.
StrongLifts 5×5’s simplicity & efficiency has lead to thousands of people world wide doing the program. This 3rd version of StrongLifts 5×5 beginner strength training program will teach you everything you need to know to get started.
Results You Can Expect. More strength is more muscle. More muscle is more calories burned, thus a lower body fat. Do StrongLifts 5×5 as laid out and you’ll achieve the following within 1-3 months:
- Muscle Gains. Legs, chest, shoulders & arms get bigger. Clothes feel different. People start asking questions. Some gain 25lbs the 1st month by eating lots of healthy foods while doing StrongLifts 5×5.
- Fat Loss. Waist goes down by several inches. Body-weight often stays the same while body fat goes down, which means StrongLifts 5×5 will make you build muscle & lose fat at the same time.
- Strength Gains. 60kg Squat for 5×5 with hips coming lower than knees within 2 months on the program. 100kg Squat for 5×5 within 6 months. Body-weight Bench Press for 5×5 within 6 months.
- Better Health. Increased testosterone levels, stronger joints, healthier knees from Squatting, increased flexibility and increased cardiovascular fitness: people often report running is easier since they started.
- Increased Motivation. You have a plan when you go to the gym. You’ll look forward to adding weight each workout and breaking records. Most people don’t miss workouts the first 3 months doing StrongLifts 5×5.
Why StrongLifts 5×5 Works. The 5×5 method has been around for years. Reg Park, Bradley Steiner, John McCallum, Brooks Kubik, J.V. Askem, Bill Starr, Glenn Pendlay, Pavel Tsatsouline and many more recommend 5 sets of 5 reps.
- Size & Strength. You can lift faster & lift more weight using 5 reps vs. 8. Lifting fast recruits more muscle fibers and lets you use heavier weights. Lifting heavy stresses your body more, thus building more muscle.
- Progressive Loading. Always lifting the same weight causes strength loss. You have to add weight systematically to get stronger and build muscle. It’s easier to add weight each workout doing 5 reps vs. 8.
- Short, Efficient Workouts. The 5×5 method uses compound exercises like Squats that hit several body parts at the same time. This keeps the workouts brief, but intense. Great if you’re short on time.
Madcow & Starting Strength have increased the popularity of the 5×5 method in recent years. Tens of thousands of lifters have done it with success. And while 5×5 isn’t the only way to train, it’s proven efficient, especially for beginners.
Equipment for StrongLifts 5×5. StrongLifts 5×5 uses free weights as these replicate natural motions, force you to stabilize the weight and build real life strength. You’ll start light to practice technique & avoid injuries.
- Power Rack. J-hooks to unrack the bar for Squats & Bench Press. Safety pins to catch the bar if something goes wrong. Pull-up bar for Pull-ups & Chin-ups. Example of a quality Power Rack: Powertec P-PR.
- Olympic Barbell. 7 feet/2m20 long, 45lbs/20kg weight, 50mm sleeves, knurling to improve grip, guaranteed to handle heavy weights. Example of a quality olympic barbell is the Iron Woody Barbell.
- Plates. 2.5, 5, 10 & 45lbs plates with 50mm holes. 300lbs/140kg weight is a good start. If your gym has no 2.5lbs plates, wrap a chain of 1.25lbs on each side of the bar or get fractional plates by ATP/ Iron Woody.
- Bench. Standard upright support bench or one you put in your power rack. It doesn’t have to be incline but must be sturdy. Example bench.
- Chalk. Improves grip & minimizes callus formation by filling skin folds. If your gym doesn’t allow chalk, try liquid chalk. No gloves: they make grip harder by adding inches to the bar and prevent correct grip technique.
- Shoes. Running shoes with air/gel filling have a compressible sole which impairs power transfer & stability. Wear shoes with an incompressible sole, like Chuck Taylor’s. Or go barefoot.
- No Belt. Weight lifting belts give a false sense of security. Bad technique will injure your back even if you wear a belt. Start light, focus on proper technique, add weight progressively.
Some gyms don’t have the equipment you need to do StrongLifts 5×5. Find a gym that does or invest in home gym equipment. You can start with a barbell & plates to test the waters, check StrongLifts 5×5 with 1 barbell.
The StrongLifts 5×5 Program. StrongLifts 5×5 is a full body strength training program that includes weight lifting & body-weight exercises. These will work each muscle of your body and build a strong, proportionate physique.
Alternate workout A & B each session. Most people train Mo/We/Fr or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2 workouts. Alternate Pull-ups & Chin-ups each workout B.
Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.
Download StrongLifts 5×5 Spreadsheet. This file includes tips & reminders of what you need to do to achieve your goals and tools to track your progress.
- Exercises & work weight prefilled for 12 weeks
- Strength goals based on your body-weight
- Graphs showing progress in strength, body-weight & body fat
Click here to download StrongLifts 5×5 spreadsheet (right click — save as). The file is 20kb and takes less than 1min to download. Unzip the file using 7-Zip and view it with OpenOffice or Microsoft Excel.
StrongLifts 5×5 FAQ. You’ll find the answers to any questions you might have about the StrongLifts 5×5 beginner strength training program inside the official StrongLifts 5×5 FAQ. Some of the content of the FAQ includes:
Click here to read the official StrongLifts 5×5 FAQ. You can find a print friendly version of the StrongLifts 5×5 program & the FAQ in StrongLifts 5×5 eBook. To download your free copy today, click here.
