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Want to get properly strong without a complicated plan? StrongLifts 5×5 might be the simplest program out there that really works.
It’s just five barbell lifts, three workouts a week, and one rule: add a little weight every time. Keep reading for the full program straight from the official guide, how to pick your starting weights, and what to do when it gets hard.
The program at a glance
| Created by | Mehdi Hadim, StrongLifts |
| Level | Beginner |
| Days | 3 a week, with a rest day between each |
| Session length | 45 to 60 minutes |
| Sets and reps | 5 sets of 5 (deadlift is 1 set of 5) |
| Rest | About 3 minutes between sets |
| Equipment | Barbell, plates, squat rack, bench |
The two workouts
You alternate between Workout A and Workout B. Here they are exactly as the official StrongLifts guide lays them out.
Workout A
| Exercise | Sets x reps |
|---|---|
| Squat | 5 x 5 |
| Bench press | 5 x 5 |
| Barbell row | 5 x 5 |
Workout B
| Exercise | Sets x reps |
|---|---|
| Squat | 5 x 5 |
| Overhead press | 5 x 5 |
| Deadlift | 1 x 5 |
“5×5” just means five sets of five reps with the same weight. You squat every workout, and you only do one set of deadlifts because they’re so demanding.
Your weekly schedule
| Monday | Wednesday | Friday | |
|---|---|---|---|
| Week 1 | A | B | A |
| Week 2 | B | A | B |
Then repeat. Any three days work, as long as there’s a rest day between them.
Starting weights
This is where most people go wrong, so take it slowly. The official guide says:
- Never lifted before? Start with the empty bar, which is 45 lb (20 kg), on the squat, bench press and overhead press.
- Rows and deadlifts: start with 65 to 95 lb (30 to 40 kg), including the bar.
It’ll feel too easy at first. That’s on purpose! The early weeks are for learning good form while the weight is light.
How to progress
Add weight every time you complete all your reps. The official increments are:
| Lift | Add each time |
|---|---|
| Squat, deadlift | 5 to 10 lb (2.5 to 5 kg) |
| Bench press, overhead press, barbell row | 2.5 to 5 lb (1.25 to 2.5 kg) |
As it gets heavier, you won’t be able to add weight every single workout. The guide says you can add it “every one, two, three or even five workouts.” Slower progress is still progress.
What if you miss reps?
It happens to everyone. Keep the same weight next time and try again. If you keep missing the same weight, take a little weight off the bar and build back up with good form. The official site has a full guide on what to do when you fail reps.
Why rest so long?
The guide says to rest about 3 minutes between sets, and there’s research behind that. When researchers compared 1 minute and 3 minute rests in trained young men, the 3 minute group got stronger in the squat and bench press. Heavy sets of 5 need that recovery, so don’t rush them.
Is 5×5 good for building muscle?
Yes, but here’s something worth knowing. A meta-analysis of 21 studies found that heavy weights built more maximal strength than light weights, while muscle growth was similar across light and heavy loads.
So 5×5 is fantastic for getting strong. If building size is your main goal, it’s worth adding a little assistance work at the end of each session, like 2 or 3 sets of 10 to 12 on pull-ups, dips or curls. It keeps the program simple while giving your muscles some higher rep work too.
Eating for it
You’ll be lifting heavier every week, so fuel it. Aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg), and eat enough overall to support your training. Our list of the best foods to gain muscle is a great place to start.
Questions people ask
Is StrongLifts 5×5 good for women?
Absolutely. The program works the same way for anyone. Just start light and progress at your own pace.
How long should I run it?
As long as you keep adding weight. Many people run it for several months. When progress stalls for good, move to an intermediate plan like the Fierce 5 workout routine or an upper lower split.
Can I add cardio?
Yes. Walking or easy cycling on rest days is a great fit and won’t get in the way of your lifting.
Why only one set of deadlifts?
Deadlifts are very tiring, and you’ve already squatted. One heavy set of 5 is plenty when you’re squatting three times a week.
Happy lifting, and enjoy watching the bar get heavier!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting heavy lifting.
