• Your gym doesn’t have the necessary equipment, e.g. no Power Rack.
• You don’t have enough space for a home gym.
• You don’t have the cash yet for home gym equipment.
• You want to try the program before making an investment.

The solution: Minimalist StrongLifts 5×5. This strength training routine requires only 1 Olympic Barbell set. It will keep you busy for 2-3 months and prepare you for StrongLifts 5×5. Read on for the details.

Equipment You Need. Buy new gym equipment or go 2nd hand. Read the home gym guide for more info. Here’s what you’ll need for Minimalist StrongLifts 5×5:

• Olympic Barbell. Any bar will do, but an Olympic one is best. 45lbs/20kg weight, 7ft/2m20 length, 2″/50mm sleeves, 28mm grip, knurling, …
• 220lbs/100kg Plates. Round iron plates work best. With the weight of your barbell, you’ll have 265lbs/120kg total weight.

The Minimalist StrongLifts 5×5 Program. The routine takes about 3×45mins per week. Most people train Mo/We/Fr. Alternate workout A & B each session. Read the free StrongLifts 5×5 eBook and the FAQ for detailed info.

Exercises in Minimalist StrongLifts 5×5. Most exercises are the same as for StrongLifts 5×5. Again: read the free StrongLifts 5×5 eBook for detailed info. Differences in Minimalist StrongLifts 5×5:

• Squat. Get the barbell on your back using the Steinborn Lift. Although it isn’t practical, you can get to a body-weight Squat for 5×5 using it.
• Floor Press. Press while lying back on the floor. Knees flexed, feet flat on the floor, elbows in, chest up, shoulder-blades back & down. Video.
• Overhead Press. Clean the bar from the floor on your shoulders on each set. This actually makes the Overhead Press easier.

Results from Minimalist StrongLifts 5×5. Same as with StrongLifts 5×5: more strength, more muscle, fat loss, stronger joints & bones, increased flexibility & cardiovascular fitness, etc. Differences:

• More Core Work. The Steinborn Lift will work your abs & obliques hard. Great to get 6 pack abs, but less optimal for your Squat technique since getting the bar on your back is a pain with heavier weights.
• More Triceps Work. The Floor Press works your triceps more than the Bench Press but your chest less. You will, however, build your chest muscles nonetheless: this is a full body training program.

Limitations of Minimalist StrongLifts 5×5. Without Power Rack you’re limiting your progress. Minimalist StrongLifts 5×5 only works for 2-3 months.

• Stalling. The Steinborn Lift will limit your Squat. You’ll start stalling once you’re Squatting your body-weight for 5×5 (200lbs if you weigh 200lbs).
• Technique. The Steinborn Lift makes it hard to get the bar in proper position for Squats, which can cause problems further down.

Download Minimalist StrongLifts 5×5 Spreadsheet. This file includes tips and reminders of what you need to do to achieve your goals and tools to track your progress. Some things you’ll find:

• Exercises & work weight prefilled for 12 weeks
• Strength goals based on your body-weight & gender.
• Graphs showing progress in strength, body-weight & body fat

Click here to download the spreadsheet (right click — save as). The file is 20kb and takes less than 1min to download. Unzip the file using 7-Zip (free) and view it with OpenOffice or Microsoft Excel.

Questions? Go to the free StrongLifts.com forum and post your questions in the official Minimalist StrongLifts 5×5 thread.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

But I know you want more info. So in this post I’ll explain how StrongLifts 5×5 is different, which routine you should do, and how to switch from one program to the other. And I’ll do this as unbiased as possible.

StrongLifts 5×5. I got my inspiration from Bill Star and Glenn Pendlay. You, the StrongLifts.com readers, gave it a name. 3rd version of StrongLifts 5×5 is a mix of weight lifting & body-weight exercises with arm & ab work. Template:

Rippetoe’s 3×5. Mark Rippetoe published this strength training program in his books Starting Strength and Practical Programming. Rippetoe trained with Bill Starr, so it’s clear where his inspiration came from. Template:

Differences Between StrongLifts 5×5 & Rippetoe’s 3×5. Both include Squats, Deadlifts, Overhead Press and Bench Press with the weights increasing every workout. Here’s how StrongLifts 5×5 differs from Rippetoe’s 3×5:

• 5 Sets of 5 Reps. To get good at something: do it a lot & do it often. On StrongLifts 5×5 you have 120 Squat reps/month more to practice your technique. 5×5 also builds more muscle than 3×5.
• Empty Bar. Starting with the empty bar forces you to focus on learning technique rather than on adding weight. Rippetoe’s 3×5 lets you choose your starting weight. Although this will make you progress faster, ego often prevents learning proper technique. When coaching people 1 on 1, I’ll also tell them to use more weight or bigger increments if they can handle it. But with templates: empty bar. Unless you got experience.
• Inverted Rows. Harder than they look and great at buidling upper-back strength and improving posture. You’ll learn how to Power Clean more easily once you can Squat and Deadlift correctly. Want to include them sooner? Substitute Inverted Rows for 5×5 Power Cleans.
• Ab Work. Reverse Crunches and Prone Bridges are better than Sit-ups and prevent/fix lower back issues. Although they’re not in the template, Mark Rippetoe recommends Weighted Roman Chair Sit-ups in Starting Strength to help the Overhead Press.
• Arm Work. Pull-ups, Chin-ups & Push-ups are better for arm work than Curls & Extensions. These compound exercises work multiple muscles at the same time and help your other lifts. Rippetoe 3×5 has no arm work.

The Problem With StrongLifts 5×5. It’s more stressful. 5×5 is better to build muscle and lose fat, but is harder to recover from. You’ll stall sooner doing StrongLifts 5×5 than doing Rippetoe’s 3×5. How soon? Depends.

I’ve coached 200lbs guys and saw them doing StrongLifts 5×5 until they were Squatting 300lbs for 5×5. It was tough and they often didn’t felt like going the gym. But they did it anyway and got the results they wanted.

What doesn’t kill you makes you stronger. 5×5 is hard, but that’s why it works. Keep doing StrongLifts 5×5 as long as the weight goes up over time. Even if that means you have to deload. Progress is progress.

I believe Rippetoe 3×5 is better for strength and StrongLifts 5×5 is better for building muscle, losing fat and learning technique without a coach. But this doesn’t mean you won’t build muscle or lose fat doing Rippetoe 3×5.

Switching from StrongLifts 5×5 to Rippetoe 3×5. Do this and you’ll be able to add weight longer without having to switch to an intermediate program. You’ll also cut down on workout time at the gym.

But only switch to Rippetoe 3×5 once you’ve stalled & deloaded 2x on Squats. You should be Squatting 1-1.5x your body-weight for 5×5 by then. Switching earlier is trying to make things easy, which this game isn’t meant to be.

From Rippetoe 3×5 to StrongLifts 5×5. Going from 3×5 to 5×5 is harder than from 5×5 to 3×5. Best is to keep doing Rippetoe 3×5. Unless you want more sets to practice technique or the extra arm & ab work.

I you decide to switch from Rippetoe 3×5 to StrongLifts 5×5: lower your work weight by 20-30%. Better safe than sorry. Then progress from there. Expect extra soreness from the increased amount of sets.

StrongLifts 5×5 Success Stories. Check this thread for success stories written by people who have done StrongLifts 5×5. Post your success story in the forum too. We’ll add them to the list. Some examples:

• Skinny to Strong: my stronglifts story (with pics) by kiwipete
• From Rotund to Ripped: 3 months progress by iLift5×5
• From 29% body fat to 8% in 4 months by SentientBean
• End of 11th week on stronglifts by deanmn
• 10 Weeks on StrongLifts5×5 by grassburn
• 8 Weeks of Progress — Happy! by MrWalk
• 2 Months of Stronglifts by Wildcard
• 6 Monthly Update by Rere
• End of Week 7 by icenine
• End of Week 7 by ArtF

Consistency is more important than what you do. So stop looking for the best routine. If you want to know if StrongLifts 5×5 works, do it consistently for at least 3 months. The proof is in the pudding.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

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:

• How to Choose Your Starting Weight
• What if You Can’t Do a Single Pull-up, Inverted Row or Push-up
• Sets, Reps & Rest Between Sets
• How to Warm up
• Progressing: Adding Weight
• How to Deal with Plateaus
• Nutrition on StrongLifts 5×5: What Should You Eat?
• Common Mistakes on StrongLifts 5×5
• and much more

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.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

StrongLifts 5×5 doesn’t work endlessly. Once you can Squat close to 1.5x your body-weight, your body can’t handle 3 weight increases per week anymore. The weight becomes too heavy for your body to recover in time.

The solution is to switch to weekly increases and include light days. Add weight each week instead of each workout. Include a light mid-week Squat day to help recovery. This is how StrongLifts 5×5 Advanced works.

Who’s StrongLifts 5×5 Advanced For. It doesn’t matter if you’re young, old, man or woman. As long as you’re an intermediate this program works.

• 1.5x BW Squat. You progress faster when increasing the weight each workout. Do StrongLifts 5×5 if you can’t Squat 1.5x your body-weight.
• Proper Technique. StrongLifts 5×5 Advanced includes top sets and sets of 3 reps. Only do this if you have proper technique and are injury free.
• Squat Plateau. You’ve done StrongLifts 5×5 and stalled at least 2 times on Squats. You can Squat close to 1.5x BW with proper technique.

Benefits of StrongLifts 5×5 Advanced. The 9 week programs revolves around the Squat. You’ll Squat at least 2 times per week. The Squats stress your whole body and forces it to adapt.

• Increased Strength. Gains on Squats & Deadlifts of about 10kg in 9 weeks. Gains on Overhead Press & Bench Press of 5kg in 9 weeks.
• Increased Muscle Mass. More strength is more muscle. Expect to gain weight on StrongLifts 5×5 Advanced by week 3-4.
• Decreased Body Fat. More muscle means more calories burned. Track your body fat weekly using a fat caliper.
• Proportionate Physique. The 8 compound strength training exercises work all your muscles. StrongLifts 5×5 Advanced is a fully body routine.

How StrongLifts 5×5 Advanced Works. StrongLifts 5×5 Advanced is inspired by Bill Starr’s program described in The Strongest Shall Survive and the writings of weight lifting coach Glenn Pendlay.

• 4 Weeks Volume. Sets of 5 reps. Weight increases weekly. By week 4 you’ll be in a state of overreaching. Attempt records in week 3/4.
• 1 Week Recovery. Sets of 3 reps. Same weight as in week 4. Only 2 Squat sessions per week. This gives you 1 week active recovery.
• 4 Weeks Intensity. Sets of 3 reps. Weight increases weekly again. 2 Squat sessions per week. Attempt records in week 8/9.

Preparing Yourself for StrongLifts 5×5 Advanced. You’ll get sore legs if you’re not used to Squatting more than once per week. Prepare yourself.

• Do 4 weeks StrongLifts 5×5 starting with 60-70% of your 5 rep max
• Add 2.5kg/5lbs 3 times per week for 4 weeks
• Switch to StrongLifts 5×5 Advanced after 4 weeks

Example: your 5RM is 100kg. 1st Monday 60kg for 5×5, 2nd Monday 67,5kg, 3rd Monday 75kg, last Friday 90kg. Don’t worry if the first weeks feel light. The goal is to build leg endurance while improving technique.

Download StrongLifts 5×5 Advanced Program. The file is 13kb & takes less than 1min to download. Unzip the file using 7-Zip and view it with OpenOffice or Microsoft Excel. File works using pounds & kilograms.

Click here to download StrongLifts 5×5 Advanced Program (right click – save as). Enter your current repetition max in B8 to C15 (yellow fields).

StrongLifts 5×5 Advanced. Workout on Monday/Wednesday/Friday. Tu/Th/Sa or Su/Tu/Th or Sa/Mo/We works too. Workouts take about 45 mins. You’ll find 3 versions of the program in the excel sheet.

• Bench Press Version. If you care most about increasing your Bench Press, do this version of StrongLifts 5×5 Advanced.
• Overhead Press Version. If you don’t care about the Bench Press at all, you can even do the Seated Press on Wednesday.
• Barbell Row Version. If you can’t Power Clean, learn it before doing this program. If your gym doesn’t allow Power Cleans, do Barbell Rows.

Choosing Your Weight. Your goal is breaking PRs in week 3/4/8/9. It’s better to start lighter to build momentum. Use the excel sheet as a guideline the 1st time so you understand the program. The 2nd time go by feeling.

Put current PRs in week 3. Week 1 is 80% of week 3. Week 2 something in between. Week 4 smallest increment on top of week 3. Increase Wednesday’s Squat from 10% of Monday in week 1 to 15% in week 4.

Always increase the weight if you achieve all your reps on all your sets. If you don’t, use the same weight the week after. Again the excel sheet is a guideline. Adapt the weights manually if you miss reps.

Sets, Reps & Intensity. Use as much rest as you need between sets to get all your reps. This is between 1 and 5 minutes. If you just struggled to get all your reps, go for 5 mins rest on the next set.

• 5×5 and 3×3 are more stressing than 1×5 or 1×3. That’s why you combine 5×5 Squats with 1×5 on other exercises.
• Although Wednesday is a light Squat day, the weight can feel as heavy as Monday. This is normal: your legs aren’t fully recovered yet.
• By now you’ve got proper technique. Lift as fast as you can on the way up. Control the way down, explode on the way up.

Diet, Recovery & Cardio. Although StrongLifts 5×5 Advanced isn’t as hard as Smolov, diet & recovery are important. If you need to lose a lot of fat, focus on that after this program. 1 goal at a time works best.

• Diet. Apply StrongLifts.com’s 10 nutrition rules. Especially eating your BW in lbs x 18 kcal daily. Excess calories works better for strength.
• Recovery. Make sure you get quality sleep. Don’t overdo cardio, you already have the heavy Squats several times per week.
• Cardio. HIIT is superior to aerobic training but also more intensive. Stick to 30mins moderate intensity cardio post workout 1-2x/week.

Common Mistakes. Only do StrongLifts 5×5 Advanced if you can Squat 1.5x your body-weight for 1 rep with proper technique. Apply the program as laid out. Avoid the same mistakes as for StrongLifts 5×5.

• Starting too Heavy. Aim for PRs in week 3/4/8/9. Avoid missed reps during the other weeks because you started too heavy.
• Starting too Light. You underestimated yourself and didn’t hit PRs in week 4. Do a 5th or even 6th volume week if you feel you can do more.
• No Preparation. If you never did Squats 3 times per week before, avoid soreness by doing 4 weeks StrongLifts 5×5 first.
• Working with Percentages. Follow the excel file the 1st time on the program. The 2nd time go by feeling, aiming for PRs in week 3/4/8/9.

I recommend you read Lessons from Glenn Pendlay in the Forum. It will give you background information on the program.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

StrongLifts 5×5 is a simple strength training program. 3 workouts per week. 3 body-weight exercises. 5 weight lifting exercises. 5 sets of 5 reps. Start with an empty barbell. Add weight each workout. Deload when you stall. Repeat.

Simple. And yet some don’t apply the program as laid out. Changing things for whatever reasons. Here are 15 common mistakes on StrongLifts 5×5 that you must avoid to get the maximum out of the routine.

1. Adding Exercises. Stronglifts 5×5 is a full body routine. Overhead Press, Dips & Bench Press works your triceps. Barbell Rows, Pull-ups & Chin-ups work your biceps. Overhead Press, Squats, Deadlifts work your abs. And so on.

No need to add Biceps Curls, Triceps Extensions, Sit-ups, etc. Focus on the big picture: getting your Squat up to 1.5x your body-weight. Then your arms & abs will be muscular. Check this forum thread for proof.

2. Dropping Exercises. I read one guy dropped Squats because he didn’t think they were necessary. Only reason not to Squat 3x/week is because it’s hard. Avoiding what’s hard doesn’t get you results. Doing what’s hard does.

You can drop Pull-ups, Chin-ups & Dips if you’re short on time or lack equipment. Don’t drop any other exercises, especially not the Squat. The whole StrongLifts 5×5 program revolves around the Squat.

3. Substituting Exercises. Power Cleans build explosiveness. However they’re technical which makes them harder to learn. If you’re motivated, I recommend you do Power Cleans instead of Barbell Rows.

Do not substitute any other exercise except for Barbell Rows. You don’t need Front Squats, Zercher Deadlifts, Push Press, etc. Master the basics. When you have base strength and good technique, you can add more.

4. Changing Exercises Order. The exercise order is chosen for a reason.

• Squats first because they are most important, but also heaviest
• Next Bench Press or Overhead Press to give your legs & back a break
• Then Deadlifts, Rows or Power Cleans as they work your legs again
• Last Pull-ups, Chin-ups or Dips because they’re assistance exercises

Stick to the exercise order, it works best that way. Read how to deal with crowded gyms in case someone uses the Squat Rack.

5. Using Machines. Strength built on machines doesn’t transfer to free weights or real life: machines balance the weight for you. Machines are also potentially dangerous: they force your body into fixed, unnatural movement patterns.

• No Leg Press. Do Squats.
• No Smith Squats. Do Squats.
• No assisted Pull-up/Dips machine. Use Pull-up & Dip bars.

Safety depends on technique. Start with an empty barbell. Focus on technique. Add weight each workout. Read how to Squat safely when alone and how to Bench Press safely when alone.

6. Using Anything but Barbells. Barbells work best because you can use more weight. More weight is more stress on your body, thus more results. It’s also easier to add weight each workout with barbells as you’re using both sides.

You want to use dumbbells or kettlebells? Follow a program made for those, like StrongLifts Dumbbell 5×5. But remember: if you want to become strong you need barbells for your main exercise. Use dumbbells as assistance.

7. Changing Sets. Best way to learn exercise technique is to do the exercise a lot. StrongLifts 5×5 has 25 reps/exercise to practice technique. 25 reps is more volume than 3×5, this builds more muscle.

5×5 Deadlifts is too much on your lower back. It’s already worked on Squats, Barbell Rows & Overhead Press. Stick to 1×5 Deadlifts. When you can Squat 1x your body-weight you’ll be happy to end your workout with 1×5 Deadlifts.

8. Changing Reps. 5 is the magic rep range. You learn exercise technique best. You can add weight more easily. And you build strength, power & muscle mass.

• High reps. 8-15 reps work endurance. You can’t lift as much weight and fatigue gets in the way of learning exercise technique.
• Low reps. 1-3 reps is for strength, speed & power work. Less total reps when doing 5 sets, thus less muscle. Closer to your max weights.

9. Lowering The Weight. Never lower the weight because the first 2 sets were hard. Go for 5 reps. If you only get 1 rep per set, so be it. The only way to get used to lifting a weight, is to lift it.

Only lower the weight if you got injured, if you’re not confident about your technique or if you stalled 3 times with the same weight. Read how to Squat safely when alone and how to Bench Press safely when alone.

10. Not Adding Weight. Lifting the same weight forever doesn’t force your body out of its comfort zone. It becomes lazy and you lose strength. Add weight each workout until you stall. Then use the 1 step back, 2 step forward method.

If you’re not sure about your technique, lower the weight by 20%. If you got injured, start with an empty bar. Add weight slowly, but systematically.

11. Adding too Much Weight. Use bigger increments if you have weight lifting experience, are confident about your technique and started too light. You can also use bigger increments if you just come out of a layoff.

However, if you just did 180lbs Squats and they were heavy, don’t add 10lbs the next workout. Stick to 5lbs. Bigger increments make you stall faster. Small increments delay stalling and are better for your technique & confidence.

12. Underestimating The Program. You’re a beginner longer than you think. Weight lifting experience doesn’t make you an intermediate. Squatting 1.5x your body-weight with good technique does.

Weightlifters, strongmen, powerlifters, athletes, … work their legs several times per week. Bodybuilders are the only exception. If you never did Squats more than once per week, do StrongLifts 5×5.

13. Overestimating Yourself. Starting with heavier weights will make your legs sore. Sore legs will make it hard to Squat again 2 days later. Worse, you might not make the gym because your legs hurt too much.

Start with an empty barbell and add weight each workout. Less soreness, and you can better focus on technique. Proper exercise technique is more important than weight. Adding weight becomes easy once you can lift correctly.

14. Skipping Workouts Because You’re Sore. The best solution for soreness is to train the muscle again. This flushes blood into your muscles, speeding up recovery. Start with an empty bar and go the gym no matter what.

15. Switching Program too Soon. StrongLifts 5×5 is not a 10 week program. Change routine once you can at least Squat 1.5x your body-weight. You’ll stall 2-3 times on your Squat before getting there.

You can progress faster on StrongLifts 5×5 because you’re adding weight each workout. Intermediate programs use weekly increases. Stick with StrongLifts 5×5 until you stall at least 2-3 times on your Squat.

Trust the program. Try StrongLifts 5×5 as laid out for 2 months. Measure your progress by tracking your body fat & strength stats and taking pictures. After 2 months you can evaluate for yourself if it works or not.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.