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StrongLifts 5x5

fitness · easy · 3-4 hours/week (3 sessions x 45-75 minutes)

What is StrongLifts 5x5?

Beginner strength training program built around 5 compound barbell lifts performed for 5 sets of 5 reps, with linear progression adding 5 lbs each session. Simple, effective, and requires only a barbell and rack.

Is there evidence for it?

EVIDENCEstrong

How do you do StrongLifts 5x5?

  1. 1.Alternate two workouts — A: Squat/Bench/Row, B: Squat/Overhead Press/Deadlift — 3 days per week
  2. 2.Start with an empty barbell (45 lbs) on all lifts to master form before adding weight
  3. 3.Add 5 lbs to each lift every session (2.5 lbs per side); deadlift adds 10 lbs per session
  4. 4.Rest 3-5 minutes between sets to allow full strength recovery
  5. 5.When you fail to complete 5x5 on a lift for 3 consecutive sessions, deload by 10% and rebuild

How long does it take?

3-4 hours/week (3 sessions x 45-75 minutes).

Is it hard to start?

easy.

Source: Mehdi Hadim (StrongLifts); based on Bill Starr's 5x5 method; supported by principles of progressive overload
strength · barbell · compound-lifts · beginner · linear-progression
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