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Weightlifting Made Simple, Finally

Get your workouts, weights, sets and reps planned for you. Focus 100% on lifting while Stronglifts does all the thinking for you.

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The Best Programs to Build Strength and Muscle… 100% Free!

Stronglifts 5×5

Best beginner program for new and returning lifters wanting strength & size.

Strength & Size Beginner

Full body 3×/week

Stronglifts 5×5 Plus

Upper-body hypertrophy program to focus on chest, shoulders, back, arms and abs.

Hypertrophy Beginner Intermediate

Upper body focus 3×/week

Stronglifts 5×5 Ultra

Upper/lower body split program with four short workouts per week.

Strength & Size Beginner Intermediate

Upper/lower 4×/week

SL5×5 Intermediate

Best strength and muscle building program for intermediate lifters.

Strength & Size Intermediate

Full body 3×/week

Madcow 5×5

Classic heavy/light/medium training program for intermediate lifters.

Strength & Size Intermediate

Full body 3×/week

Quarantine

Hotel gym workout for travelers or new lifters with only access to dumbbells.

Dumbbell-only Beginner Intermediate

Full body 3×/week

Stronglifts 5×5 Lite

Low volume strength and muscle building program when time or recovery limited.

Limited Time Beginner Intermediate

Full body 2-3×/week

Stronglifts 5×5 Mini

Short maintenance program for busy lifters to maintain strength and muscle gains.

Maintenance Beginner Intermediate

Full body 1-3×/week

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Thousands of bodies and lives changed since 2007

Just some of the hundreds of thousands five stars reviews posted by Stronglifters on the App Store and Google Play.

Consistency is key

I’m 49 y old w a dad bod. I’ve been a semi athlete most my life. I jumped onto programs only to peter out soon enough with little to show for it. I’ve an expensive indoor bike, a bunch of old dvds promising to make me shredded and pdfs in my phone full of all kinds of workouts (all just half done and again not much to show for it) I’ve heard of Stronglifts for a while and thought that it too can probably end up in the collections. Not true!!! The ease of the app and the program itself is exactly what I need. No extra bells and whistles but pure meat and potatoes. AND it is structured perfectly with just the right amount of intensity that honestly keeps me wanting to come back for more. The duration and choices of exercises are perfect for my busy schedule and by now my muscle soreness is predictable and easy enough to recover from that I can jump into the next workout w no problem. Also my clothes are fitting a bit better and my posture is on point! I feel great. 5 stars for sure.

jsanzart

Finally the program I dreamed of

I have tried many workout routines. I was always trying to find a good fit. I like the 3 day a week setup of Stronglifts 5×5. The 45-90min workouts are not too intense, but are tough because of the heavy weight. At the end of the 3rd month I was benching more than my old max weight for 5 sets of 5. Not many programs are that fast I tried the 4 day split for a long time and made those kinds of gains in twice the amount of time. So I like the efficiency of the Stronglifts program and the app is so easy to use anyone can do it

the old hick

The best weightlifting app ever

I love this app and have recommended it to multiple people. If you want to really increase your strength, overall fitness and balance (with added benefit of looking better), this is your app. I’ve been weightlifting for 30 years and this is the program I come back to anytime I’ve been injured, coming off a running cycle or to switch up my workouts to focus on strength increases. The plan is simple but the app makes it very efficient and easy to track the progress you make. And you will make lots of progress. Give this a try for at least 8 weeks and then reflect back on how far you’ve come and you’ll be blown away. I’d also recommend reading the long explanation of the program on the author’s website. It’s very helpful and you’ll find yourself more motivated the better you understand the science behind why this works and avoid a lot of common missteps people always make when they pursue this without expert advice and a disciplined plan.

JDF233

Best weight lifting app no exaggeration

I did Stronglifts 5×5 before years ago before my fitness life took a detour into crossfit. But recently I’ve concluded that for most schedules and budgets Stronglifts is all that you really need. It’s blindingly simple, easy to start and stick to, and most importantly IT WORKS. Now, in the past I tracked my progress with a clunky spreadsheet on the phone. It was fine but not ideal. This app has transformed that. There is no typing involved. No planning ahead. Just show up to your gym, open the app, and start checking off completed sets. If you’re a novice let me tell you: exercise is actually the easiest part of working out. The hard part is getting started and then sticking with it. At least for me, this app has made those challenges way easier to overcome. Oh and always remember to warm up. The pro version of this app will help you do that too and if you’re already paying for a gym membership the additional cost should be basically negligible.

Dan929292

#1 Favorite; my 2nd year renewal of Pro

Overall great app and I love the Apple Watch app too. If I have my phone in hand I will get distracted by other things during a workout. It’s best for me to review the lifts, start my workout and music, put the phone down, and run the workout on my watch. I won my first amateur weightlifting competition at age 44 after using 5×5 for about a year. This isn’t an exercise app, this is a training program that increases weight on each workout until you finally fail some reps, then pauses until you can can complete all reps, and increases the weight again. The library of videos with proper form are amazing training tools. It’s highly customizable.

JDF233

Takes (over)thinking out of the picture

Ive tried a lot of programs—personalized coaching, Crossfit style, bodybuilding style. Ive found that Stronglifts 5×5 is the sweet spot in terms of results and time spent in the gym. I got a full time job and I cant spent hours on the gym. I got the SL app, follow the program. No more thinking. No more trying what movements I did last time and how much weight I did. Why do I trust SL so much? Ive trained under coaches with sports science degrees before and their advice basically boiled down to do heavy compound lifts. Exactly what SL 5×5 makes you do. Thanks, Mehdi!

lonborreo, Philippines

Excellent Workout Plan and App

Stronglifts 5×5 is the most complete, most effective, easiest to follow, and most rewarding workout plan I’ve ever used. At it’s core are the fundamentals. The fundamentals are exercises considered to be fundamental because they have always worked to build strength, and always will. Heavy weights and basic compound movements are fundamental to strength. Every exercise is compound in nature, maximizing the effectiveness and minimizing the time investment. This program can easily be done in a weight-based home gym environment with minimal investment for ease and safety. I have not experienced any weight lifting related injuries in the 2-3 years I’ve been using it. The app is fabulous. Great guide and tracking tool. Very well done, and Medhi is continuously improving it. Under an hour for everything 3 times/week. I strongly recommend StrongLifts 5×5.

Doug

Simplicity = Results? Who knew?

This program (and the app) are so empowering. I’m astonished by the improvements I’m seeing and feeling from such short and simple workouts. My flexibility is noticeably improved. My posture is better. A bad shoulder no longer bothers me. My squat is deeper and I can now get up from a squat easily. And I am growing stronger. I am a 60 year old woman with osteoporosis. I am pretty active but also pretty out of shape and about 25 pounds over weight. I got a little wake up call when I pulled my back out on Thanksgiving and could barely walk. After I knew I needed to get back to regular exercise and lose some weight to prevent that or worse from happening again. I also knew, of course, that weight lifting could help with the osteoporosis but was kind of overwhelmed about where to start. There is so much confusing/conflicting information out there. I’m honestly not sure how I stumbled on this App/program but I’m so glad I did. I love going to the gym with a plan. I love that these workouts are very efficient. I love seeing my weights going up. I am eager to continue and can’t wait to see my results in a few more months. Thanks so much.

Irenewoe, USA

Stronger every week

I had been training for four years, doing CF with intermittent periods of mostly bodyweight stuff. Never consistently did progressive overload but I could squat about 120kg, deadlift 140kg and bench about 80kg. I started Stronglifts in September 2021, and followed strictly for 12 weeks. I tested my 1 RM and I got 155kgs for Squat, 175 for Deadlift, 100kgs for bench and 63 kg for OH press, at 32 years old, 170cm tall and 81kgs. I feel it was an off day and I could maybe push more if I was feeling better, but overall I’m quite happy. Now I switched to Madcow because recovery was getting hard with the weights I was moving. I’m slowly building back to big weights. I should start hitting new PRs in a couple of weeks!

Fjavi, Spain

Old School but on an app

I just got back into the gym for the first time in years, and this app is my training partner. Is Stronglifts perfect? I don’t know, I’ve heard the critics; all I know is that am seeing results despite only doing it twice a week and look forward to going to three times as recommended. My posture is better, I feel more confident, and I definitely see serious results after a few months (as does my lady!). Give it a shot! Edit: doing it properly 3 days a week, and it’s even better

Cryptic Cocktails, USA

The best weightlifting app ever

JDF233

Perfect for lifters of all XP

35 y/o male who hasn’t lifted a weight since high school. Like many people, I was afraid to lift – to do squats, deadlifts, etc. This app gave me the confidence to get to work with a solid, simple routine and it makes lifting fun. You start with light weights so you can nail your form and then steadily add weight. I’m 3 weeks in and I am already seeing results and getting stronger. There is a strong method to this program. It works. Can’t wait to reach my goal weights. Thanks, Mehdi!

JDF233

Changed my life

I’m on workout 262. This app has allowed me to enter the world of weight training without knowing much to begin with. It has watched over me and safely helped me improve slowly, regularly and has easily incorporated strength training into my life. All needed to do was show up and stay with the program. The results have been amazing to me. Thank you StrongLifts. Feeling and being stronger has changed my life in many positive ways. Never dreamed this could happen at age 55.

Vhurwsgcj, USA

The best weightlifting app ever

JDF233

Simple enough I’ll stick to it

The only weight program I’ve ever stuck to because it’s simple and gets awesome results. Went from 20kg bar to 140kg squat. I always come back to this app and it’s probably going to see me grow old strong over the years.

Rodvk308, Australia

The best weightlifting app ever

JDF233

Gold standard for training

I’ve been using the 5×5 program for the past few years and have had great results with it, a great program for all training levels, from beginners to those that’s been meaning to get back on a training routine again. Best program and the best app which package the program along with other exercises included if you’re looking to create your own personal program.

JDF233

Tried a lot of programs. Never results like this.

I’m 57yo and hitting PRs all the time now. The simple and INCREMENTAL approach works and keeps me injury free. I’ve never been stronger. Thanks Mehdi! You’re a bad man!

Sharkman777, USA

Great workout that is easy to follow and gets results

I was first hesitant to follow such a simple workout. Who gets stronger lifting three times a week with a total 25 reps of each exercises ? This girl ! I am 135 and was able to squat 200 and deadlift 220!

Catalina, USA

Simple and Effective

Been using this off and on for years. Love it every time I come back to it. Great for getting “back on the horse” with weight lifting when you’ve been out for awhile. Great for building strength even when you’ve been going steady:) Simple to follow = Steady progress and great results. Intuitively designed app.

JDF233

Great results, with less time and effort

After 2 years of doing machines, tired every workout, sore for days, no results until StrongLifts! Within 2 months, I had awesome results. Within 1 year I was the strongest in my life. I am 48, and have need using this workout for 5 years. Setting lifetime personal bests! And having fun, with fewer sore muscles…

DRLanham, USA

Read +100 more reviews

Get The Stronglifts Spreadsheet Bundle, For Free!

Weightlifting Made Simple, Finally

The Best Programs to Build Strength and Muscle… 100% Free!

Thousands of bodies and lives changed since 2007

Consistency is key

Finally the program I dreamed of

The best weightlifting app ever

Best weight lifting app no exaggeration

#1 Favorite; my 2nd year renewal of Pro

Takes (over)thinking out of the picture

Excellent Workout Plan and App

Simplicity = Results? Who knew?

Stronger every week

Old School but on an app

The best weightlifting app ever

Perfect for lifters of all XP

Changed my life

The best weightlifting app ever

Simple enough I’ll stick to it

The best weightlifting app ever

Gold standard for training

Tried a lot of programs. Never results like this.

Great workout that is easy to follow and gets results

Simple and Effective

Great results, with less time and effort

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