Welcome to The Stronglifts Community!

Thank you for confirming your email, and becoming part of the Stronglifts community!

I look forward to helping you build strength and muscle.

Let’s get started…

1. Get The Stronglifts Spreadsheet Bundle

Click here to get access to every spreadsheet on this website.

This link will take you to my Google Drive folder where you’ll find spreadsheets for Stronglifts 5×5, Madcow 5×5, Stronglifts 5×5 Plus, Stronglifts Ultra, Stronglifts 5×5 Intermediate, and many more programs.

Start with the “READ FIRST” tab, then view the other tabs.

2. Read My Daily Email Tips

Starting today, you’ll receive my daily, science-backed email tips to help you build strength and muscle. Thousands of Stronglifters receive my emails every day. If you ever want to unsubscribe, simply click the link at the bottom of any of my emails.

I look forward to helping you build strength and muscle.

Keep it simple.

-Mehdi

P.S. Here’s why Stronglifters love my daily email tips…

  • I am always deleting email newsletters without reading them. But not yours. I take the time every day.

    I enjoy how you reference scientific studies, which provide useful references whenever I want to dig deeper. I trust your advice is based on research and not bro-science.

    Your emails give me motivation. The emails reinforce that there is no substitute for sustained effort using progressive overload.

    This year you have encouraged me to buy a weight belt and proper lifting shoes. Until I read your science I had always dismissed these tools as gimmicks. But I now understand how they work, and I have improved since using them.
    -Tim, 54, Australia

  • Simple and informative information in a minute or two per day has helped me be a more knowledgeable lifter.

    The daily strength and muscle building tips have been really weird. They seem to always answer the question I’m currently thinking about myself. Great to get these daily to keep me motivated and informed during my training. Obviously, I especially liked the tips on training over the age of 50. Glad I subscribed.
    -Bobby, 50, MN, USA

  • The newsletter convinced me to stick to 5×5 for long enough to see progress

    The newsletter is really on point. I appreciate it cuts out the BS.It all comes down to the basics really. No need to overthink it with the 5×5 program.The app has put me into a really great routine. Only slipped off last week for the holidays bcse traveling. Will continue on Monday.It also enabled me to set clear goals for gaining strength. The newsletter is very motivating. Again someone don’t need lots of fluff. A solid app, program and a newsletter to support the process is all it takes.
    -Marco, 36, Taiwan

  • Reading about lifting everyday gets me excited to go to my next workout.

    Your newsletter helps me stay motivated. Reading about lifting everyday gets me excited to go to my next workout. I really appreciated the series on lifting belts. I did not know what they were for, what to get and how it helps lifting. I was one of those that thought it helped support the back.
    -Wills, 34, Colorado, USA

  • It’s reassuring hearing you repeat often to not rush progress

    The newsletter has answered a lot of questions I had about Stronglifts and lifting in general that I didn’t think to ask myself. It’s been very educational and encouraging to read your newsletter. I particularly appreciated reading that I don’t need to add weights on every workout and that what really matters is progressive overload over time. I need to remind myself to not rush progress, and it’s reassuring hearing you repeat this often. There’s no “magic pill”, just consistent effort over time. I’ve gotten stronger, look more muscular in the mirror and my mental health and self image has improved. I’ve been managing depression over this past year, and having something positive and constant in my life such as lifting has really helped a lot.
    -Adam, 38, Berlin, Germany

  • Your insights and guidance have kept me focused and committed

    The newsletter has kept me engaged and eager to continue my fitness journey. It has answered many questions that I had but was hesitant to ask. This resource has been invaluable in maintaining my motivation and curiosity. The newsletter has given me the confidence I need to persist with the Stronglifts 5×5 program. It’s easy to get distracted or think there might be something better out there, but the insights and guidance provided have kept me focused and committed. I’m 46 years old and work in IT. I’ve always been into cycling but never really into lifting. This past autumn, I began lifting with my 16-year-old son before school. Since then, I’ve improved significantly and feel stronger than ever before. It’s been a transformative experience both physically and mentally.
    -Valgeir, 46, Iceland

  • Your daily emails keep me focused, motivated, and most of all, help me to correct what I am doing

    I am a 43-year old father of two, so I need to keep up with them as well as be proactive with wellness as I age.

    I’m stronger than I’ve ever been since using StrongLifts. I’m also more confident now: I got injured using weights years ago and was afraid to do it again until I followed the app. Your daily emails keep me focused, motivated, and most of all, help me to correct what I am doing: I went too heavy to fast; and though I did not get injured, it stalled my progress. Your personal reply to my email helped me to get back on track.

    The benefits of getting stronger generalizes across my ADL’s, martial arts, and my mentail health, as well. Thank you for all you do.
    -Justin, 43, California, USA

  • There is so much misinformation that it really helps to have some well researched advice to guide me on my weight lifting journey

    I’ve found the advice about breathing on deadlifts and squats really helpful; the advice for what type of weight lifting belt to buy, the guidance on how to overcome fear by deliberately failing, the point about progressive overload and why 5×5 works. The advice about not wearing a belt on warm up reps, I mean seriously, you’ve basically written a book. I do a really stressful job and lifting weights helps me unwind and focus on something else. I am more mentally resilient, I’m a lot tougher and things don’t affect me as much. I’m stronger than I was 3 years ago. My wife reckons I’ve become more muscular and well and it does improve your sex life.
    -Mark, 57, England

  • Your daily newsletter helps me attach context to the program via stories, examples, tips, guidance, and scientific studies

    The newsletter has been great for daily reading on the Stronglifts 5×5 program. You re-iterate important points of the program, and this helps me continue to learn the program. The website is large, and I’ve closely read about one-third of it, and I’ve scanned over nearly all of it. Your daily newsletter helps me attach context to the program via stories, examples, tips, guidance, and scientific studies. In an significant way, your newsletters, especially over the course of weeks and months grows a firmer understanding of the program. It helps increase my confidence in the program. Besides, I am really seeing changes in my body and progress with the weights, so the newsletter helps me articulate how this program works. It obviously works!
    -Jesse, 30, California, USA

  • It’s the only newsletter I read every single publication

    The newsletter is very motivating and informative. I’m eager every day to read the new one, I think it’s the only one newsletter I read every single publication. The most helpful ones are about technique and equipment but I really enjoy demystifying myths too. It helps to keep you engaged with your training therefore it benefits your overall health. The newsletter along with the program and app have hooked me with the training for the first time in my life. I’d tried a couple of times to go to the gym with zero success: Endless lists of exercises, waiting for the machines, no progression goals… But this is completely different, I’m always looking forward to my next workout, trying to improve my technique and I can clearly see my progression. After only 4 months I’ve gained some weight (65kg -> 72kg) and this week I’ve squatted 5×5 100kg, it might not sound very heavy but I’m a small guy (170cm) who has never been strong so I can’t be more happier and motivated.
    -Jorge, 35, Spain

  • The newsletter is a daily reminder to keep things simple



    I initially got started on the program, with almost no lifting experience, in hopes that strengthening up would solve my joint pains when running longer distances. It worked! Squats and deadlifts have effectively eliminated my joint and hip issues when I start hitting higher mileages. I also feel and look better than I did when I was just running all the time. I’m enjoying the newsletter a lot because it’s a nice daily reminder to keep things simple. It’s so easy to get distracted with details that ultimately don’t matter in the long term as much as consistent and progressive training does. The links to studies that back these fundamental principles are also a great counter to all the “gym bro science” that pollutes the internet.
    -Karim, 41, Columbia, USA

  • The daily email is like a good article that concentrates on specific subject

    I’ve been training with the app for three months and receiving daily emails for 100 days. I’ve read the detailed Strong Lifts website and decided on investing in Stronglifts Pro Lifetime. The newsletter is the one I’m looking forward to getting every day. In it there’s knowledge supported by professional research related to questions that people may have in relation to the training. It doesn’t just apply to Stronglifts programs. It’s universal, high quality training advice. As a young teen I used to work out in a similar fashion to Strong Lifts 5×5 without any knowledge. Then took a break, started cycling, started a family. I’ve returned to strength training after 20 years of not doing any weight training, with reoccurring knee and back injuries . I needed advice and I needed motivation. The website is like an encyclopedia of weight training for strength. The daily email is like a good article that concentrates on specific subject. The most useful advice for me is anything related to safety while training. I injured my back so many times during daily activities that safety is my priority during training. Belt and knee sleeves are now the first items I put in my gym bag. I carry a set of change plates to the gym all the time. In the app I slowed down the rate of increments and only add 1kg or 2.5kg (DL). I’m in no hurry to get to my biological peak. Physically and mentally it’s been the best 100 days I can remember. I get a PB pretty much every day.
    -Matt, 41, Scotland

  • New questions come up as you learn and experience more, and the newsletter has a good way of tackling them

    Starting weightlifting from scratch can be overwhelming. The nice part about the newsletter is that new questions come up as you learn and experience more, and the newsletter has a good way of tackling them. The newsletter has helped me understand that it’s not the end of the world if a life event or vacation comes up. I’m an ectomorph and have been the same weight since high school. For the first time in my life I’m gaining weight, and filling out my physique in ways I needed – legs and butt. I’m surprised how much more comfortable and confident I am at 15 pounds heavier. Can’t wait to see additional gains.
    -Scott, 40, IL, USA

  • The newsletter convinced me that weightlifting can be beneficial despite my age, and encouraged me to give it a go.

    I am a 72 year old woman. I only started weightlifting a few months ago. I had never done much exercise before except brisk walking. I noticed in the last two or three years that I had less and less strength. My main goal is to regain some of the lost strength or at least to stop this loss of strength. I also hope to improve my bone health and more generally my metabolic health.
    The Stronglifts newsletter helped convince me that weightlifting can be beneficial for me, despite my age, and the advice given encouraged me to give it a go. Physically my legs have got stronger. I can now get up from a full squat position without any help which I could not beforehand. Also I have retrieved self confidence as for my ability to physically exercise.
    -Lucie, 72, France

  • It’s the first email in read in the morning

    I set up the newsletter for my work email and it is the first email in read in the morning. It keeps me motivated and keeps my eyes on the prize. This way I always have my fitness journey in my mind. The emails regarding breathing were the most helpful for me. But as a beginner, almost every email had a piece of new information that I have applied in my workouts. I can clearly see better muscle definition and some of the old clothes fit me again. This success has also helped me having less cravings and so my diet improved even when I am not paying attention
    -Carlos, 30, Poland

  • The newsletter provides the reminder to keep your focus on the main things: simple and straightforward

    The newsletter is a quick, but informative read. It gives a no-nonsense insight or answer to a question that maintains focus upon the fundamentals of lifting. I have lifted consistently for five years; the newsletter provides the kind of reminder needed to keep your focus on the main things: simple and straightforward. There are links, if you want to spend more time tracking the research. The best advice is the general and consistent emphasis upon form, consistency, and the basics of nutrition, progressive overload, and rest. Though these are basic to any program, they are often overlooked for a more attractive, but less effective approach in other newsletters and programs. My lifts have all seen a 5-10% weight increase in 100 days for my estimated one-rep max. Additionally, all of this has been with less time lifting than my previous program. In my previous program, I spent about 1.5 hours, four days per week in the gym. In this program, I manage to spend roughly 1 hour, sometimes 1 hour and 15 minutes, three days a week in the gym. Yet, I have improved my lifts.
    -Jonathan, 42, Missouri, USA

  • It’s like having a personal coach in my inbox every day



    Subscribing to this daily strength and muscle building newsletter has been a game-changer for me! The tips and techniques shared here are not only practical but also highly effective. I’ve seen significant gains in my strength and muscle mass since I started following their advice. It’s like having a personal coach in my inbox every day. Highly recommended!
    -Paul, 50, USA

  • It keeps me in my lane, to not overthink what I’m seeing in forums online



    Stronglifts has been amazing for my growth. I’m brand new to lifting and started with the bar. I’m already at a 175 Deadlift, 135 Bench, and a 135 Squat. Coming from having a bad back, bad knees, and god knows what else problems I was worried this would be to much for my body. It’s amazing how fast I’ve progressed!. The newsletters are just the icing on the cake for me. You have some a straight forward simple approach to what seems like such a complicated process. It keeps me in my lane to not overthink what I’m seeing in forums online. I especially find the tips on breathing lately super helpful. I feel much more stable in my squats. Overall I can say this program has made me push harder than I would have without it and I’m excited to keep going to 200 and beyond!
    -James, 32, Florida, USA

  • The newsletter keeps me motivated – a reminder to get stronger everyday



    The newsletter keeps me motivated – a reminder to get stronger everyday. Also, I was afraid of weightlifting due to the risk of injury. The newsletter was a reminder that lifting can be done injury free and it pushes me. I got better confidence, mentally I turned a bit more positive. Now, I want to get more stronger and I started improving my nutrition intake, fixing my habits and aiming to be more disciplined.
    -Mike, 24, Bangalore, India

  • The one essential subscription that I have and absolutely must read every day



    The Stronglifts daily newsletter is the one essential subscription that I have and absolutely must read every day. Since I started reading them, my deadlift form has improved, allowing me to break through the 300lb barrier for the first time in years. I’ve also gotten some ideas of some exercises to do during rest days and I’ve implemented back-off sets for a few of my lifts, which has helped me to add more weight while feeling less fatigued. Overall, I feel more energized and confident in my lifts and the daily encouragement is always a great boost. Thanks, Mehdi!
    -Francis, 49, California, USA

  • The newsletter answered questions I entertained but failed to research



    The newsletter has been helpful for me generally as daily food for thought, answering questions I might have entertained previously but failed to research or follow up on.
    Your repeated emphasis on patience, consistency, good form and careful progressive overload (i.e. just following the program) has been extremely helpful for me, as someone who tends to overthink and second guess what I’m doing. The result is I’m very happy with my progress. I’ve been faithful to the program, and just reached 315 lb on squats, 215 on bench, and 325 on deadlift. My OHP is 150 and my barbell row is 200 lb. I’m planning on trying my first powerlifting meet in October, just to see what it’s like. Thanks for making it possible!
    -Nate, 36, Vermont, USA

  • Helped me become more safety oriented, focused and determined to set new goals



    The extremely helpful information that is provided in your newsletters has helped me become more safety oriented, focused and determined to set new goals. They are a valuable resource throughout my Stronglifts journey. What I find helpful is the clarification and instructions on how to safely work out in this program which has made me gain not only in strength but in knowledge as well. I find myself more relaxed and focused. I look forward to my workouts and love having discussions with the powerlifting and weightlifting community. This program has given me a new drive in life.
    -Joseph, 41, Ontario, Canada

  • Motivated me to keep going and lift heavier than ever.



    A lot of questions answered and fears debunked. Convinced me to start creatine intake. Convinced me to buy a belt and lifting shoes. Convinced me to buy 0.5kg plates. Motivated me to keep going and lift heavier than ever. More motivated and patient to see progress slowly. Less fearful (especially about squats, I feared to death hurting my back, but I am stronger than I ever been).

    I was always skinny, and I finally reached a average health BMI of 22.2Kg/m² at 180cm ~72kg, 16-19% body fat. My PRs increased, all of them. At about 100 days it was (1 rep max): Squat 92.5kg, Deadlift 140kg, OHP 50kg, Bench 65kg. The OHP surprised me a lot, as it was always my weakest (I struggled a lot to OHP 25kg, before starting SL 5×5). Also it gave me the idea to OHP my 49kg girlfriend, which is a great party trick, she loves it.

    Mentally it killed my old belief that I was skinny because I had a fast metabolism (I was actually not eating enough).
    -Miguel, 27, Portugal

  • Consistent advice of focusing on the foundations and sticking to them



    The newsletter topics are always carefully selected to relate as much as possible with most people’s experience of the program, which makes them very useful. But the main reason they’re so beneficial is because Mehdi bases all of his advice on solid evidence and peer-reviewed scientific publications. In today’s world of bro-science, online influencers and snake oil vendors, this approach is needed more than ever. All of the advice provided is well thought through and practical. You don’t need a fancy gym membership or to spend a fortune on Stronglifts; just a bar and plates with a power cage and a bench, with lots of hard work, rest and nutrition.

    The overall realism and simplicity of Mehdi’s advice is the underlying reason specific tips are helpful. Despite what the internet might claim, there are no shortcuts to getting bigger and stronger, other than drugs, which many of us are not willing to consider. The consistent advice of focusing on the evidence-based foundations and sticking to them is the common thread behind all of Mehdi’s advice, and most people’s issues stem from not doing this. The specific tips I have found most useful concern patience, managing expectations and keeping the ego in check. The first few months of the program are relatively easy; obvious gains, better sleep, better appetite and generally improved health are awesome. But when progress slows and the work starts to feel like a grind, that’s when you need to be reminded how it works and what to expect, otherwise morale and motivation can plummet.

    I’m bigger and stronger, eat better, sleep better, feel more positive and confident about things in general and have structure and purpose in my training. I’ve lifted, on and off, all my life, and at 53 am now in better (lifting) shape than ever. I’m not worried about beach bodies and tight tee-shirts (although these are convenient side-effects of Stronglifts). I just feel better about myself. I can also move heavy furniture a lot more easily
    -Dom, 53, BC, Canada

  • Daily, quick reads where the questions other readers are posing are those that you have been pondering yourself



    I’ve lifted weights for over 20 years but have really enjoyed getting back to something as structured and intellectually simple as Mehdi’s program.

    His daily email is fantastic – a quick read where often the questions other readers are posing are those that you have been pondering yourself. I’m 39, so I enjoyed the content relevant for older lifters. I was starting to struggle with the 5×5 at higher weights (higher for me anyway!) so took the advice to have one heavy set and ~10% less on the other 4, which has been working well.

    My main fitness focus is running – marathon training – but I have struggled with injuries in the past that I suspect were a result of poor lower body strength. Pushing myself to do squats regularly, plus the deadlifts, seems to have helped in this current training block. Given the running focus, I won’t be squatting 150kgs anytime soon, but it’s been good to at least get my squat to a weight close to bench!
    -Andrew, 39, Victoria, Australia