90% of the time the answer is NO: you can't change or add exercises. StrongLifts 5x5 works for everyone as laid out. You don't need to change anything. Focus on getting stronger.


Do I have to Squat/Deadlift?
Yes. Squats & Deadlifts are the 2 most important exercises: they allow you to use heavy weights and work your body from head to toe. Anyone who can Squat/Deadlift heavy weights has bigger arms & strong abs.

If you want to look muscular and lose your stomach fat: include Squats & Deadlifts in your routine and work at increasing your strength on both lifts. If your routine doesn't include the Squat & Deadlift, then it is flawed and will lead to sub par results.


Aren't weight lifting exercises like Squats, Deadlifts, Bench Press & Overhead Press dangerous?
All weight lifting exercises are dangerous if you don't know what you're doing. Statistics show that weight lifting is safer than any other sport. Practical evidence will confirm that you'll be less injured than your friends playing soccer, football or boxing.

Nobody will hit your knees like in soccer. Nobody will tackle you like in football. Nobody will hit you like in boxing. If you hurt yourself, it will be your fault: usually bad technique or greediness. Start light, focus on technique and add weight slowly but systematically.


Can I use Dumbbells instead of Barbells?
StrongLifts 5x5 is a barbell program. It doesn't work with dumbbells. You want to use dumbbells, do a dumbbell program.


I Don't Have Access to a Squat Rack or Power Rack. How Can I Squat?
If your gym doesn't have a Power Rack, it has the wrong mindset and probably won't allow you to Deadlift neither. The long-term solution is to find a gym that fits your mindset or to invest in home gym equipment. Short-term solutions:

• Steinborn Lift. Get the bar in position using the Steinborn Lift then Squat. This lift is named after Milo Steinborn, a strongman from the 1930s who could Steinborn Lift 550lbs then Squat it for 5 reps. Not the most practical/safest way to get the bar on your back, but it will get you strong (especially your abs). Secure the collars so the plates can't move.
  
• Bottom Squat. Elevate the bar using 2 boxes, get under it and Squat up. Bottom Squats are harder than regular Squats because you're starting from a dead stop, much like a Deadlift. They will, however, make regular Squats easier once you switch. Bottom Squats are also safe: the boxes catch the weight if anything goes wrong.

In the long-term best is to get a Power Rack: safer, easier to get the weight on your back and you can use more weight. If a Power rack is too expensive, build boxes for Bottom Squats or buy/build Squat Stands. I recommend getting a Power Rack, it will get you better results.


I don't have a Power Rack, I have Squat Stands. But I don't have a spotter when I lift since it's in my basement. How can I lift safely?
Many StrongLifts.com readers, including me, are like you: no spotter, training alone at home. Best is to get a Power Rack, read how to Squat safely when you're alone.


Can I do Front Squats instead of Back Squats? I don't have a Power Rack, so I want to Power Clean the bar on my chest then do Front Squats.
Back Squat work your quads/posterior chain 40/60, Front Squats 50/50. Most people are quad dominant and have weak hamstrings/glutes. Weak posterior chain is a common cause of back pain & knee pain. Deadlifts & Back Squats are posterior chain dominant exercises in StrongLifts 5x5.

If you remove Back Squats, you only have Deadlifts to emphasize posterior chain development, which is done every other workout. So you'd have to add extra posterior chain work which gets things too complicated. Bottom line: get a Power Rack and do Back Squats.


No Squat Rack so I do Front Squats. But I'm afraid once I get to heavier weights my Power Clean won't be strong enough to rack the bar. What do you think of Power Cleans on Tuesday & Thursday?
You'll never catch up with Front Squats even if you do extra Power Cleans. You're training with sub maximal weights, so your limiting factor will rarely be leg strength on Power Cleans. It will be your pull: getting the bar on your shoulders.

I also don't recommend Front Squatting 3x/week since you need extra hamstrings/glutes work to strengthen the weak posterior chain most people have. Address the cause of problem: find a gym with a Power Rack or build a home gym so you can Back Squat.


Can I use the Smith Machine or Leg Press or whatever other Squat machine instead of Squats using free weights?
No. StrongLifts 5x5 only works with free weights, it doesn't work with machines.

Smith Machine. Forces your body into unnatural movement patterns. You have to position yourself correctly under the bar to make sure you don't force range of motion in ways that can cause injuries, especially with heavier weights. The Smith Machine also balances the weight for you, working your muscles less than free weight Squats.

• Leg Press. Same problems. Your pelvis can also tilt backwards when going deep which can cause your lower back to round (and thus back pain or worse hernias in the long-term).

I ruptured my cruciate ligament & had it repaired through surgery. I can Squat 40lbs without problems. But if I increase the load do you think I'll have cause for concern?
Try it. Start with the empty bar for 2 weeks doing 5x5. Focus on good technique. After 2 weeks add weight to the bar each workout using the smallest increment. Let pain be your guide: if it doesn't hurt, keep adding weight.

Many people report their knees feel better since they Squat. Read "My knees hurt for years until I started to Squat". Reason is that by strengthening your legs, knee stability improves. That's if you Squat correctly, so make sure you use good Squat technique.


Some guy at the gym told me Squatting below parallel is bad for your Knees.
Consider this:

• Asian people sit in the bottom Squat position daily
  
• Babies sit in the bottom Squat position while playing with toys
  
• Millions of competitive Olympic weightlifters Squat ass to grass with heavy weights with a low rate of injuries.

Why don't they get injuries? Because your knee joint is strongest in a fully flexed or fully extended position, not the positions in-between. Partial Squats only strengthen your knees & quads, but not your glutes & hamstrings. This causes muscle imbalances & thus knee injuries. Practical evidence shows that Squatting deep improves knee health.

Knee pain on Squats is usually caused by:

• Bad Technique. Start light & focus on technique. Read the article on how to squat.
  
• Lack of Flexibility. Lack of hip mobility and/or lack of ankle mobility will make your knees compensate, causing injuries. This is often linked to poor glute activation.

Read the 10 tips to stop knee pain.


Some guy at the gym said Deadlifts will kill my back. Is he right?
Deadlifts will kill your back, just like any other weight lifting exercise will, if you don't do them correctly. If you do them correctly, Deadlifts will build a strong back. You're already doing Deadlifts multiple times per day: picking something up from the floor is a Deadlift. Many people injure their back because they don't pick stuff up correctly, hence the fear for Deadlifts. In reality, Deadlifts will prevent back injuries by teaching you to pick stuff up correctly: with a flat lower back. Start light, focus on technique and read the post on Deadlift technique.


Some guy at the gym said...
Listen, 90% of the stuff you'll hear at the gym is bullshit. 90% of the things your doctor will tell you is horseshit. 90% of the things your co-workers will tell you is chickenshit. I could tell you that I had never had knee problems during the last 10 years Squatting below parallel and that I think doctors are asses for telling you Squatting is bad for your knees while my 10y Squat experience fails to confirm this. BUT until you try it like I did, you won't understand. So decide what you're going to do, try it for 2 months and then evaluate your choice.


Yeah, but the guy trains for 20 years/is the biggest dude at the gym/has a medical degree/... So he knows...
Irrelevant. Stop accepting what people say - including me - because of their reputation/authority/whatever. Think for yourself and form an opinion yourself based on your research and experience. Be open minded, challenge your beliefs and experiment as much as you can.


My gym doesn't allow me to do Deadlifts.
If your gym has a Power Rack, set the safety pins so the bar is just below your knee caps and Deadlift from there. These are Rack Pulls. Technique is similar to Deadlifts. Do 1set of 5 reps here too. Rack Pulls are a temporary solution. You need to pull from the floor. Find a gym that allows you to Deadlift or invest in home gym equipment.


I have a problem with Deadlifts. I've seen many videos but haven't managed to do it correctly. In my gym nobody knows that exercise. What exercise can I substitute for Deadlifts? I know Deadlifts are important, but nobody can teach me how to do them.
Most StrongLifts.com readers, including me, are like you: nobody has taught us how to do Deadlifts or any other exercise. We're self-taught: we learned it ourselves through reading & practice. Giving up on an exercise is never the solution: 1) it's the wrong mindset 2) if you can't Deadlift correctly, you'll get problems on other exercises anyway (Squats for example).

Read the guide on how to Deadlift, practice a lot, tape yourself at the gym so you see what you're doing (don't use mirrors, tape yourself). Read & compare to what you're doing and understand what you need to fix. Repeat until you've got the technique right. With lots of practice, persistence & patience you'll get there like everyone else.


Can I substitute Deadlifts with Straight Leg Deadlifts or Romanian Deadlifts?
No. You can pull more weight using the conventional Deadlift than the Straight Leg Deadlift or Romanian Deadlift. The latter 2 are assistance exercises: good for intermediates, but not for beginners for whom the goal is to get stronger as fast as possible.


Can I do Power Cleans? How many sets & reps should I do?
Substitute Inverted Rows by Power Cleans and do 5 sets of 5, increasing the weight each workout. StrongLifts 5x5 will look like this:

• Workout A: Squat 5x5, Bench Press 5x5, Power Clean 5x5, Push-ups 3xF, Reverse Crunch 3x12
  
• Workout B: Squat 5x5, Overhead press 5x5, Deadlift 1x5, Pull-ups/Chin-ups 3xF, Prone Iso Bridges 3x30sec

Do Power Cleans from the hang position the first weeks. When you can Power Clean close to your body-weight for 5x5, start pulling from the floor. Read the guide on how to Power Clean.


Can I replace the Bench Press with Dumbbell Bench Press? I don't have a spotter and feel dumbbells would be safer.
No. 3 reasons:

• You can lift more weight using barbells than dumbbells. Strength is priority with beginners.
  
• It's hard to add weight each workout using dumbbells. An increase of 5lbs on a bar is a lot easier than an increase of 5lbs on a dumbbell. Even if you have dumbbell increments of 2.5lbs/1.25kg, it's still harder than if you'd add this on a barbell. Meaning you'll stall sooner using dumbbells than barbells.
  
• When you stall, the only way to get heavy dumbbells safely back to the floor is to throw them on the floor. Not easy to lower them under control and raise yourself off the bench.

Just get out of your comfort zone and ask someone at the gym to spot you. Nobody will say no & your self-confidence will increase. If you train at home use the safety pins in your squat rack. Read how to Bench Press safely when alone.


I want to Bench Press inside the Smith Machine because 1) my lifting partner is unreliable (he's my spotter) 2) I don't like Bench Pressing without spotter for safety reasons 3) I can't use the Power Rack because there's always a line so other patrons will complain if I use it for more than 20mins.
You can't use a smith machine for any exercise, including the Bench Press, whatever the reason. The Smith forces you into unnatural movement patterns which can cause injuries and it balances the weight for you which means sub par results.

If there's a line for the Power Rack then there are enough people to spot you. Ask someone to spot when your trainingspartner isn't there. Get out of your comfort zone and ask it. Nobody will say no, never happens. You might even find a new training partner who is more reliable.

I can't stress enough the importance of making friends with gym people. You'll get better results by making friends with other gym go-ers who can spot you, encourage you when you lift and who share the same lifestyle. Your environment plays a large role in achieving success. Your co-workers & regular friends might see you as a freak for eating differently, going to the gym and paying attention to your health. You might feel alone in what you're trying to accomplish. That's why you need to make friends with the regulars at the gym: they're like you, they share the same mindset, they are who you want to be friends with to get the maximum out of all of this. Even if they don't Squat below parallel, don't Squat at all or are on the juice, it's still worth it.

Ask someone to spot. No-one will say no. I can't imagine someone replying "no I won't spot you". That guy doesn't exist, but if he does, he's 1 in a million. Worst thing that can happen is that someone says "going to help that skinny dude/fat guy". So what, this is the only way you'll get rid of your looks anyway. Let them remember how you look now, because you'll look different a few months from now if you stick with this. Make it a habit to talk to strangers. You don't have to become friends with them, just be friendly, propose to help first and they'll help you back too. The social skills you build at the gym will raise your confidence & help you in other areas like career, business, dating, etc. So just ask.


Can I replace Overhead Press with Seated Overhead Press?
If you train at home and the ceiling is too low, Overhead Press outside. If outside doesn't work, do the Seated Press. Know that standing Overhead Press is better since it works more muscles.


Can I replace Overhead Press with Bench Press? I want bigger chest muscles.
You'll get chest development from the Bench Press & Push-ups. No need to Bench 3x per week. Alternate Overhead Press & Bench Press each workout for a balanced shoulder girdle.


I have bad shoulders and can't do Overhead Press with a bar. I don't have a problem with dumbbells or machines. Can I substitute a machine press or seated DB press for Overhead Presses in StrongLifts 5x5?
Pain is your body telling you something is wrong with your technique or body. Substituting the exercise doesn't fix the cause of the problem, it ignores it. Find the cause and address it. Read how to Overhead Press, practice technique, tape yourself and check your technique. Check also the Inside/out DVD, it will help you with shoulder problems.


I hate body-weight exercises. Would StrongLifts 5x5 still be effective if I drop Chin-ups, Pull-ups & Push-ups?
Yes, dropping Chin-ups, Pull-ups & Push-ups is no problem, it's all about the barbell lifts. But if you hate an exercise, it's probably because you suck at it. I recommend you always do the exercises you don't like.


I don't have a Pull-up Bar. How can I do Pull-ups & Chin-ups?
Your Power Rack should have a Pull-up bar. If it doesn't or if you don't have a Power Rack:

• Put the bar high in your Power Rack and pull yourself up from there. Load the bar so it can't move. Example video.
  
• Doorway Pull-up Bar. Check this pull-up bar for example.
  
• Hang at arms length to whatever surface available. Can be a door, can be the branch of a tree, can be a towel looped over something. Be creative.

Can I add exercises for my calves?
Calves work hard during Deadlifts and contract isometrically during Overhead Press, Squats, Bench Press. No need to add exercises. Remember this is strength training, not bodybuilding.


Can I add exercises for biceps & triceps development? I want big arms.
StrongLifts 5x5 already includes exercises for biceps/triceps development. The following exercises work your arms:

• Biceps. Pull-ups, Chin-ups, Inverted Rows
  
• Triceps. Bench Press, Overhead Press, Push-ups

Add to this isometric contractions of both muscles during Squats & Deadlifts: your arms tense hard during heavy Squats & Deadlift, this works your arms indirectly.

Biceps & Triceps are small muscles which are already getting plenty of direct & indirect work on StrongLifts 5x5. Measure your arms when you start StrongLifts 5x5, and keep measuring every 2 weeks. Compare stats. Arm size will go up as you get stronger. If you're a skinny guy: make sure you eat a lot: read how to gain weight for skinny guys.

Do not change the exercise order, it was chosen this way for a reason.


Am I supposed to finish all 5 sets of Squats, then move to 5 sets of Overhead Press, to Deadlifts and finally Pull-ups? I've been doing 5 reps of Squats, 5 reps of Overhead Press, 5 reps Deadlifts and 5 Pull-ups. I did this sequence for 5 times, thinking that this is 5x5. Have I've been doing this wrong?
Yes, you've been doing things wrong. You need to do 5x5 Squats, then 5x5 Overhead Press, then 1x5 Deadlifts, then 3xF Pull-ups/Chin-ups. This allows you to focus on 1 exercise. Do it like this from now on.


Can I do the exercises in a different order each time I do StrongLifts 5x5?
The exercise order isn't random, it was chosen for a reason.

• Squat first because it's 1) the most important exercise 2) the hardest exercise
  
• Overhead Press/Bench Press next to give your legs/lower back a break
  
• Then Deadlifts which work your lower back/legs again like Squats (or Inverted Rows)
  
• Next Push-ups/Chin-ups/Pull-ups to work upper-body again
  
• And finally Reverse Crunches & Prone Iso Bridges for abs.

Don't change the order of exercises, it works best this way.


Sometimes the Squat Rack is busy when I get to the gym. So I start with Bench Press or Overhead Press and do Squats next. What do you think of this?
Get out of your comfort zone and ask the guy/girl working in the Squat Rack if you can do sets in between. They have to rest between sets anyway, do your sets while they rest.

Ask it even if they lift more than you: it's not a problem unless you think it's a problem. Load & unload the bar to make their life easier (you're asking to work in between after all).

No one will tell you you can't do your sets in between. By asking, they'll often speed up their training and by the time you've finished your warm-up sets they're done with their training.


I prefer upper-/lower-body split routines. Can I split the 5x5?
No. StrongLifts 5x5 is a full body routine. If you prefer split routines, choose a split routine. The only thing you can do is do an AM/PM split, like this:

• AM: main exercises. Squats, Deadlifts, Bench Press, Overhead Press & Inverted Rows in the morning, according to workout A/B.
  
• PM: assistance exercises. Pull-ups, Chin-ups, Push-ups, Reverse Crunches, Prone Iso Bridges, again according to workout A/B.

My muscles are sore. Should I wait until the soreness goes away before lifting again?
The best solution for soreness is to train the muscle again. This flushes blood (nutrients) into your muscles, speeding up recovery. Do not take an extra day in between. Go to the gym as planned. The soreness will decrease as the workouts go by and should be gone by week 2-3.

Things you can do to make the soreness go away faster:

• Make sure you don't start too heavy. Best is to start with the empty bar as recommended.
  
• Massage. Soft tissue work using a roam roller helps to reduce soreness.
  
• Light physical activity. Hip mobility exercises or 5x10 body-weight Squats for example. Nothing intensive, just enough to flush blood into the muscles.
  
• Contrast showers. 30 seconds cold water, 30 seconds warm water, alternate for a few minutes.

I've been on StrongLifts 5x5 for 3 weeks and still feel sore from the previous workout when it comes time to go again. Should I rest an extra day? Or lighten my loads? Or suck it up and push through and hope it gets better?
Soreness will go away if you keep doing the program. You were probably not very active before starting StrongLifts 5x5. Or you started with weights too heavy for you to handle. Few tips:

• Take rest days. No running or boxing or whatever on your rest days. Let your body recover so it's ready for the next workout 2 days later.
  
• Eat plenty of healthy foods. Eat every 3 hours, protein with each meal, lots of fruits & veggies, carbs for energy, 1 gallon water per day for hydration, etc.
  
• Get enough sleep. Quality of sleep matters more than quantity. Make sure you get quality sleep, especially the night before going to the gym.

I'm NOT feeling sore. Am I doing something wrong?
No. Soreness isn't important. What matters is adding weight on the bar. As long as you're getting stronger and technique is good, you're doing fine. Keep going.


I'm not getting a "pump". Am I doing something wrong?
Pump isn't the goal. Adding weight to the bar is. As long as the weight on the bar goes up, you're doing fine, continue.

I've been on StrongLifts 5x5 for 2 weeks. I've never expected my body to do this much and I think the progress is going well. But next month I need to go camping, so I'll have to skip StrongLifts 5x5 for about a week. Could you suggest how to keep the program on? Like bodyweight exercises while I'm at the camp?
Take 1 week off and enjoy camping. As long you train hard 45 weeks/year you'll be OK. Make sure you eat & sleep well during your off week. Some junk food & alcohol is OK, but don't drink gallons of alcohol daily without getting any food in & sleeping 2 hours/night. That will cause more strength/muscle loss & fat gains than 1 week off training.

Continue where you stopped when you get back as if you didn't take a break. 1 week off training won't influence your strength much. You should feel stronger when going back to the gym, assuming you ate/slept well during your week off.


What do you do when you go back to training after missing 1 or 2 workouts due to bad cold. Do you start at 10% less than your last workout? I've managed Tuesday, won't train today got swollen glands. Hopefully be ok for Saturday.
Swollen glands & colds aren't valid reasons to skip workouts. If you have the flu or injured yourself badly (like pain 7-10 on a scale from 1 to 10), then you can take some days off. Simple stuff like headaches, sinus infections, colds, whatever: go to the gym. Headaches always go away after a few sets. Other stuff: you usually feel better afterwards, worst case you'll get one of your best night sleeps. Make sure you eat lots of healthy food to speed up recovery from your illness.

If you want to wuss out and skip workouts, continue with the weight you stopped with when you go back. As long as the rest week didn't last more than 7 days and you ate & slept well, you won't have any strength loss and can continue where you stopped.


I've been doing StrongLifts 5x5 for 4 months now and am Squatting almost 1.5x my body-weight for 5x5. The workouts are hard and I'd like to take 1 week off to get physical & mental rest. What's the best way to do this?
Take 1 week active rest: 2 light workouts without assistance exercises. Use the same weight as in your previous week. Your active rest week will look like this:

• Monday: Squat 3x3, Bench Press 3x3, Inverted Rows 3x8
  
• Thursday: Squat 3x3 (same weight Monday), Overhead press 3x3, Deadlift 1x3

The following week, go back to the gym and do the usual StrongLifts 5x5 program, using the same weight as in your rest week.

When you say "increase the weight by 5lbs/2.5 kg" is that 5lbs/2.5kg total or on each side of the bar (10lbs/5kg total)?
We're always talking about the total weight you lift: weight of the bar + weight of all plates on the bar. Increase the total weight you lift by 5lbs/2.5kg each workout, that is 2.5lbs/1.25kg per side.


How should I increase the weight? Should I do all 5 sets with the same weight or should I increase the weight on each set?
Use the same weight on all 5 sets. Increase the weight you lift by 5lbs/2.5kg each workout.


Do I increase the weight on Squats each workout (3x times each week) or each time you perform that workout (e.g. Workout A and B is same then increase)?
Add 5lbs/2.5kg each time you do Squats. So you're adding 15lbs/7,5kg per week. Make sure you use the StrongLifts 5x5 spreadsheet, makes it easier to understand how StrongLifts 5x5 works.


The gym I go to has no 2.5lbs/1.25 kg plates, which means I have to add 10lbs/5kg each workout. Any suggestions?
10lbs/5kg increases are do-able on Squats & Deadlifts but doesn't work long on the Bench Press and should never be used on the Overhead Press. After a while you'll need 2.5lbs/1.25kg plates, even on Squats & Deadlifts, to avoid stalling. Solutions:

• Washers. Glue washers with a 2" hole together to get 2.5lbs/1.25kg weight.
  
• Small chains. Buy 2 chains of 2.5lbs/1.25kg and loop them around the bar on each side.
  
• Fractional plates. Get fractional plates by ATP or Iron Woody and take them to the gym.

Today I couldn't keep my back straight on Deadlifts. Should I lower the weight until I can do them with perfect form? Or should I keep the weight so that I'm balanced with respect to the other exercises & muscles I'm developing?
Lower the weight by about 20% on Deadlifts only to practice technique. Build the weight up from there by adding 5lbs/2.5kg each workout. Never hold back on 1 exercise so other exercises can catch up in weight. The weight will auto-balance itself as you get stronger.


Should I repeat a weight until I can do 5x5 or is 5,4,3,3,4 and the ability to increase next time considered progress?
Thinking that you can lift a weight is good, but doesn't count. You must lift the weight for 5x5 to make it count. Try again the same weight next time. Get your 5x5 since you think you can do it, then add weight the next workout.


When and how should I add weight on Pull-ups, Chin-ups, Push-ups & Inverted Rows?
As soon as you can do 15 reps with good technique on your 1st set. Then start adding resistance and do 3 set of 5 reps, adding weight each workout.


How do I add weight on Pull-ups & Chin-ups?
Some hold a dumbbell between their feet, but that doesn't work well when going heavy.

• Get a leather belt & chain. Loop it through the plate around your belt.
  
• Check how to make your own belt.
  
• Or get Ironmind's belt, it handles up to 1000lbs.

Start with 2.5lbs/1.25kg and do 3 sets of 5, adding 2.5lbs/1.25kg each workout.


How do I add weight on Push-ups?
4 solutions:

• Resistance bands. Get bands from Iron Woody and do Push-ups like in this video.
  
• Wear a rucksack. Fill it with plates. Wear it high on your back, not on your lower back.
  
• Wrap chains around your body.
  
• Wear an Xvest.

Start with 2.5lbs/1.25kg and do 3 sets of 5, adding 2.5lbs/1.25kg each workout. For the resistance band: start with the number #1 band for 3x10, switch to stronger bands as you get stronger.


How do I add weight on Inverted Rows?
3 solutions:

• Wear a rucksack and fill it with plates.
  
• Wrap chains around your body.
  
• Wear an Xvest.

Start with 2.5lbs/1.25kg and do 3 sets of 5, adding 2.5lbs/1.25kg each workout.


How do I make Prone Bridges harder?
Prone bridges are harder than they look. Make sure you use correct technique. People often do them wrong. Once you can do 3x30sec with good technique, try one of these variations:

• 1 Leg Prone Bridges. One leg in the air, other leg on the floor. Harder to stabilize.
  
• Side Bridges. Prone bridges done on your side.
  
• Prone Plate Switches. Put 4 plates of 2.5lbs/1.25kg on 1 side, move them to the other side while holding the prone bridge position, then move them back. Check this video.

How do I make Reverse Crunches harder?
Same thing here: make sure you do them correctly first. Upper-leg can not go past perpendicular on the way down, keep feet close to your glutes and crunch up until your knees hit your forehead. When you can do 3x12 with good technique, try this:

• Decrease The Weight. Start by holding to a 45lbs/20kg dumbbell or heavy medicine ball. Lower the weight as your abs get stronger.
  
• Remove The Weight. Reverse crunches without counter weight. Keep your hands behind your head and crunch your abs.
  
• Switch to Dragon Flags. Keep your hips & knees straight and crunch your abs. Check Dragon Door's how to.

"Before success comes in any man's life, he is sure to meet with temporary defeat, and, perhaps, some failure. When defeat overtakes a man, the easiest and most logical thing to do is to QUIT. That is exactly what the majority of men do. Persistence is key to success." - Napoleon Hill.


1 step back, 2 steps forward.
You can't add weight each workout forever. You'll miss reps after a while: first on the Overhead Press, then on the Bench Press, then on the Squat and then on Deadlifts. By the time you stall on Squats, you'll most likely have stalled 2x on the Overhead Press.

Stalling is normal. Everyone stalls otherwise this would be too easy. Don't let it get in your head. Re-try up to 3 times with the same weight. If you still don't get 5x5, take 1 step back so you can take 2 steps forward.

• Retry up to 3 times. If you don't get 5x5, use the same weight the next workout that includes that exercise. Focus hard on technique, go as fast as you can on the way up, take more rest between sets, up to 5mins. Do your best. First time you stall, you'll probably get your 5x5 on your 2nd or 3rd attempt by focusing better and lifting faster.
  
• Deload. If you still don't have the 5x5 with that weight after 3 attempts, deload. Take 10% weight off for the exercise you stalled ONLY and progress from there. Don't change anything for the other exercises. So if you stall on your press at 88lbs/40kg only getting 5/5/5/3/2: take 10% off, which is 80lbs/35kg, do 5x5 the next workout and restart from there, adding weight 5lbs/2.5kg each workout.
  
• Hard Deload. Usually when you stall, you'll get this: 5/5/4/3/2 x 135lbs/60kg. Next workout: 5/5/5/4/3 x 135lbs/60kg. 3rd workout: 5/5/5/5/4 x 135lbs/60kg. Total reps you achieved increased, but you still didn't got all 5 reps in the last set. So you deload, take 10% weight off and progress from there. But sometimes you'll get something like this: 5/5/4/3/2 x 135lbs/60kg, next workout: 5/5/5/4/3 x 135lbs/60kg, 3rd workout: 5/5/4/2/1 x 135lbs/60kg. Now the total amount of achieved reps regresses as the workouts go by. That usually means fatigue is setting in. In that case, do a hard deload. Back off the weight by 20%, doing 3 sets of 3 reps for 1 week for that exercise only, then get back to 5x5 adding weight each workout the week after.

If I can't get 5x5 on an exercise, should I drop the weight so I can finish the 5x5?
No. Never drop the weight. The only way to get stronger is to lift heavier weights. If you always lift lighter weights 1) your body will never have a reason to get stronger 2) you'll lose strength. Stick with the weight and do as many reps as you can on each set. Retry up to 3x if you stall and deload if necessary.


If I stall on 1 exercise, do I also deload on other exercises to keep exercises equal?
No, don't hold back. Only deload on the exercise you stall. Keep adding weight on other exercises. Don't worry about strength balance between exercise: StrongLifts 5x5 takes care of it. You'll stall first on the Overhead Press, then on the Bench Press, then on the Squat and then on Deadlifts. Stalling on Overhead Press happens fast, it can happen during your 1st month.


If I'm unable to complete 25 reps in 5 sets, can I use an extra set? If I miss 1 rep in set 4 and 2 reps in set 5, can I do 1 more set to complete 25 reps in total?
No. Stick to 5 sets of 5 reps. If you miss reps in one or more sets, use the same weight next time you do that exercise, for up to 3 workouts. If you still don't have 5x5 with that same weight after 3 attempts, take 1 step back 2 step forward (deload).


If form suffers on the last set of 5, should I count that as "missing a rep" or push forward? I can't help but cheat by pulling my knees in on my last few Squats.
Failure to do 5x5 means technical failure: failure to do your exercise with correct technique. If you can't perform the 5x5 with good technique, you failed the set and have to apply the stalling methods: re-try for up to 3x, deload if needed.

If you don't consider this stalling and continue adding weight, the technique problems will get worse. Best is to address the problem now.


I've been doing StrongLifts 5x5 for about 12 weeks now and am Squatting almost 1.5x my body-weight for 5x5 (250lbs for 5x5 at 180lbs bw). I'm happy with the progress so far and haven't stalled yet on Squats, but the workouts are getting hard. Sometimes I don't feel like going to the gym because I know the Squats are going to be hard. Any suggestion?
2 solutions:

• Take a rest week. Things should be easier the week after.
  
• Drop the volume from 5x5 to 3x5. So instead of doing 5x5 Squats, you do 3x5. Keep adding weight each workout, but only do 3x5. This will feel lighter coming from 5x5 and will give you physical/mental break. You should be able to continue adding weight on your Squat for a while like this. You can keep doing 5x5 on your other exercises or drop to 3x5 (1x5 on Deadlifts) there too if you want, depending on how you feel about it.

I weigh 86kg. My 1RM Bench Press is 100kg. Other StrongLifts 5x5 exercises lag behind because I used to do bodybuilding routines with lots of chest work. I've been stuck on 5x5 85kg Bench Press for a while after a couple of deloads. Should I switch to an Intermediate routine just for Bench Press?
Switch to 3x5 for Bench Press only. Keep doing 5x5 on other exercise so they catch up in weight.


I'm struggling with the Press. I'm in week 9. Last successful Press was 5x5 30kg. I've tried 32.5kg 3x and failed each time (best was 5,5,5,5,1). I deloaded to 30kg, and then stepped to 32.5kg again but failed again. Perhaps I should have deloaded further? Stats: 80kg body-weight, Squat 60kg, Deadlift 65kg, Bench 47,5kg.
The Overhead Press is tough, it's normal to stall on that exercise sooner. Things you can do:

• Take more rest between sets. Up to 5mins can make a difference.
  
• Go fast on the way up. Squeeze the bar hard, squeeze all muscles, explode up.
  
• Get stronger on your bench. Strong bench helps your Press. You probably can get your Bench to 70kg without problems at your body-weight, this will make your current press weight a piece of cake. Keep getting stronger on Deadlifts & Squats too, it improves stability during the Overhead Press.

When should I change from StrongLifts 5x5 to another strength training program?
Beginner's programs like StrongLifts 5x5 use workout to workout increases. Intermediate programs use weekly increases. Progress is therefore slower on an intermediate program compared to a beginner's program: you'll get stronger faster using workout to workout increases.

That's why I recommend you stick with StrongLifts 5x5 as long as you can. How long depends on your attitude, recovery, nutrition, sleep, age, body-weight, etc. Most people are ready to switch when they get to this:

• Squat: 1.2-1.5x body-weight Squat for 5x5. 1x body-weight Squat is not enough, you can get stronger on StrongLifts 5x5. Some get to 1.5x without problems, some can't stretch it longer than 1.2-1.3x body-weight Squat for 5x5.
  
• Stalled & deloaded on Squats at least 2x. You'll be squatting 1.2-1.5x your body-weight by then. Once you stall more it's better to switch to an intermediate programs since you're no longer progressing fast anyway.
  
• Workouts get brutally hard. Physically & mentally it gets hard to go the gym. One solution is to switch from 5x5 to 3x5 to keep the progress for a while as explained in this post.

Are you still making progress? Can you still add weight each workout on Squats? If the answer is yes, keep doing StrongLifts 5x5. Don't change what works. There's no magic training program. It's all about working hard & StrongLifts 5x5 will be hard work as the months go by.


Which program can I do after StrongLifts 5x5?
Best is to keep things simple. 2 strength training programs you can try:

• StrongLifts 5x5 Advanced. Heavy/medium/light template with 4 blocks high volume and 4 blocks low volume. This program can be done several times in a row, strength will go up each time you do the cycle.
  
• Texas Method. Heavy/medium/light template that includes 5x5 across and 1x5. You can do this program for several weeks/months where you'll hit weekly personal records.

8 Simple Nutrition Rules.
Don't lose your time counting calories. Just eat plenty of healthy foods. You won't get fat eating healthy, especially when lifting weights 3x/week. Any weight gain will be muscle gain, your body fat will decrease (track body fat every 2 weeks using a fat caliper to get confirmation).

Hunger means you're not eating enough. If you're hungry: eat more healthy foods. Remember you need the food for energy to lift weights. Expect to eat more than before, but while losing fat, on StrongLifts 5x5. Follow these 8 simple rules:

• Eat Breakfast. Get food from the 1s hour. Read how to build the habit of eating breakfast and try one of these breakfast recipes.
  
• Eat Every 3 Hours. Speeds up metabolism & prevents relying on junk food because you ended up hungry. Spend 45mins in the morning or evening cooking your food for the day.
  
• Eat Protein with Each Meal. Protein has the highest thermic effect and helps building & maintaining muscle. Eat meat, poultry, fish, eggs, cottage cheese, whey,... with each meal.
  
• Eat Fruits & Veggies with Each Meal. Apples, berries, carrots, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, ...
  
• Eat Carbs Post Workout Only. Most people don't do well on carbs. Eat quinoa, rice, pasta, oats, breads, ... post workout only.
  
• Eat Healthy Fats. Helps fat loss and prevents heart diseases & cancers. Eat olive oil, ground flax seeds, fish oil, real butter, etc
  
• Drink Water. 2 cups with each meal. Aim for 1 US gallon water/day. Sip water during your workout. Try green tea & squeezed lemon in water.
  
• Eat Whole Foods 90% of The Time. Supplements make your life easier, but whole food is better. You can eat 4 junk meals/week if you eat 6x/day. Rest of the time: whole foods.

Example Diet.
Here's how your diet looks like when you apply the above rules. This diet works great if you want to build muscle while losing fat.

• Breakfast: whole eggs with veggies, orange, green tea
  
• Snack: cottage cheese with apples
  
• Lunch: chicken, bok choy, tomato, chicory, apple, olive oil
  
• Snack: tuna, salad, tomato, bell pepper, peer, olive oil
  
• Post workout: ground round, rice, mixed veggies, banana
  
• Dinner: chicken, spinach, pasta, pineapple
  
• Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Diet for Skinny Guys.
Best is to go higher on the carbs. Read how to gain weight for skinny guys for more info.

• Breakfast: 100g oats, 50g raisins, 1scoop whey
  
• Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
  
• Lunch: 200g white pasta, bolognese sause, parmesan cheese
  
• Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
  
• Post workout shake: 1.5scoops whey, 60g oats, milk, banana
  
• Dinner: 200g white pasta, bolognese sause, parmesan cheese
  
• Pre bed: cottage cheese, berries, flax seed, fish oil

Habits You Should Build.
"Failing to plan is planning to fail". Usually if you can't stick to the above rules, it's because you lack preparation. 5 tips:

• Do the Groceries Weekly. List everything you need for next 7 days and go buy it so you don't end up without food.
  
• Prepare Your Food in Advance. Cook your meals for the day on waking up or the night before. Takes about 45mins.
  
• Take Food with You. To work, school, movies, whatever: take food with you. Gives you total control over what you eat.
  
• Eat before Going Out. Eat a big meal before you go to town, movies, clubs, etc. Prevents ending up hungry and eating junk food when away too many hours.

Read Also.
More free articles about nutrition from StrongLifts.com:

• 20 Ways to Eat Healthy on a Budget
  
• 10 Foods You Think Are Healthy, but Aren't
  
• 10 Cheapest Sources of Protein
  
• 20 Super Foods You need To Build Muscle & Lose Fat
  
• The Only Supplements You Need to Build Muscle & Lose Fat

"Every failure is a blessing in disguise, providing it teaches some needed lesson one could not have learned without it. Most so-called Failures are only temporary defeats." - Napoleon Hill

The most common mistake is thinking that you know better. StrongLifts 5x5 works. Check the training logs in StrongLifts.com Forum for proof. Don't change the program because you think it would work better your way. StrongLifts 5x5 only works if you follow it as laid out.

More common mistakes include:

• Adding Exercises. StrongLifts 5x5 includes exercises for each muscle. No need to add exercises for your arms, abs or calves. Focus on Squats.
  
• Substituting Exercises. Don't use machines, dumbbells, kettlebells, pistols instead of Squats, etc. StrongLifts 5x5 only works with the prescribed barbell exercises.
  
• Changing Sets & Reps. 5x5 is key to strength, technique & adding weight each workout. 3x8 or 3x10 or whatever, doesn't work.
  
• Starting too Heavy. You'll get sore legs and stall too soon. Control your ego. Back off the weight and take your time.

There's nothing wrong with dumbbells or kettlebells or Pistols or 3x8. All of that is good IF you know how to use it. StrongLifts 5x5 uses barbells for 5x5. You want to use dumbbells/kettlebels: follow a program that includes those.

Read also: do you make these 15 common mistakes on StrongLifts 5x5.

You can find a print friendly version of StrongLifts 5x5 and this complete FAQ inside StrongLifts 5x5 eBook . This eBook is 100% free. To get your free copy today, click here.


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