StrongLifts 5x5 is Mehdi Hadim's beginner barbell program. You train three days a week, alternating two full body workouts built on the squat, bench press, overhead press, barbell row and deadlift. Most lifts are five sets of five, the deadlift is one set of five, and you add a little weight every session. It suits new and returning lifters.
This is general training information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
What is StrongLifts 5x5?
StrongLifts 5x5 is a free program published by Mehdi Hadim on StrongLifts.com, which he started in 2007. His quick start guide is the primary source for this review. We describe the structure in our own words, so read the original before you start.
Hadim credits the 5x5 idea to older strength training, with Reg Park writing about it in the 1950s. StrongLifts is his simplified version for people who want one plan, few exercises and short sessions.
What does a week of StrongLifts 5x5 look like?
You train three times a week with at least one rest day between sessions, usually Monday, Wednesday and Friday. You alternate two workouts:
- Workout A: squat, bench press and barbell row.
- Workout B: squat, overhead press and deadlift.
The squat, bench, press and row are done as five sets of five with the same weight on every set. The deadlift is a single heavy set of five after your warm ups, because it comes at the end of a session that already started with heavy squats. Hadim suggests resting about three minutes between work sets. Assistance work for arms or abs is optional and comes after the main lifts.
So one week you squat three times, bench twice and press once, and the next week the bench and press flip. The same goes for the row and the deadlift.
How does StrongLifts 5x5 progression work?
You start light on purpose. The guide says new lifters can begin with the empty bar on the squat, bench and overhead press, and that people with some experience can use a weight they could lift for about ten reps. That leaves plenty of room to add weight.
Each time you finish all your sets, you add a small amount next session, typically 5 pounds (a 2.5 pound plate on each side). Hadim notes you can add less, or add weight every two or three workouts instead.
If you miss reps, you repeat the same weight next time. On his page about failing reps, Hadim says that if you still fail after repeating a weight three times, you take about 10 percent off and work back up.
Who is StrongLifts 5x5 good for?
- Brand new lifters. There are only five exercises to learn, and the plan tells you exactly what to do each day.
- Lifters coming back after a break. Starting light and adding weight every session rebuilds strength quickly.
- People who want short sessions. Three exercises per workout keeps you in and out of the gym.
- People who like tracking. The official app and spreadsheet log every set for you.
What are the downsides of StrongLifts 5x5?
- Five heavy sets of squats three times a week adds up. Early on it is easy. Once the weights get heavy, many lifters find the squat stalls first.
- The overhead press stalls early. It moves up in the smallest steps, and 5 pounds per session becomes too big a jump fairly soon.
- Not much deadlift practice. One work set every other session is a small amount for the lift many people care about most.
- Little direct upper back or arm work. Rows help, but there are no chin ups in the base program.
- Resetting can become a habit. Some lifters deload over and over instead of moving to a program built for slower progress.
How is StrongLifts 5x5 different from Starting Strength?
They are close cousins. Both are three day, alternating A and B plans that add weight every session. Starting Strength uses three sets of five on most lifts and brings in the power clean and chin ups later. StrongLifts uses five sets of five and the barbell row instead. StrongLifts is more volume per session, and it needs no bumper plates or space to drop the bar, which makes it easier to run in a commercial gym.
What would we change or add?
- Use smaller jumps sooner. Fractional plates let you keep progressing on the press and bench instead of failing at 5 pound jumps. Ask your gym if it has change plates before you need them.
- Add chin ups or pull ups. A few sets after Workout A or B fills the upper back gap without adding much fatigue.
- Move on when the novice gains run out. If you have deloaded more than once on several lifts, look at an intermediate plan. Madcow 5x5 is the usual next step, and GZCLP and 5/3/1 Boring But Big are other options.
- Learn to judge effort. Once sets get hard, RPE and RIR help you tell a bad day from a real stall.
- Use safety arms. Five sets of heavy squats and bench is a lot of reps to do alone. Set the arms in your rack every time.
Where do chalk and grip matter on StrongLifts 5x5?
On the deadlift and the barbell row. Your one deadlift set is the whole session for that lift, so losing your grip on rep four costs you the day. Rows done for five sets of five also wear your hands down by the last set. Chalk keeps your hands dry so you can hold the bar without straps, and it helps the bar stay in place on your back during squats.
Not every gym allows chalk, so check which gyms allow chalk and read the best way to chalk up for deadlifts. Our deadlift guide and squat guide cover form for the two lifts that usually stall first.
What gym do you need for StrongLifts 5x5?
A squat rack or power rack with safety arms, a flat bench, a barbell, and plates in small increments. Since there are no Olympic lifts, you do not need bumper plates. A deadlift platform is nice to have for the heavy pulls. Find powerlifting gyms near you on Proof of Chalk, or filter the gym map for racks, platforms and chalk.
Common questions
Is StrongLifts 5x5 good for beginners?
Yes. It was written for new and returning lifters. You learn five barbell lifts, train three days a week and add weight in small steps, which makes progress easy to see.
How many days a week is StrongLifts 5x5?
Three, with at least one rest day between sessions. Most people train Monday, Wednesday and Friday and alternate Workout A and Workout B.
Why is the deadlift only one set on StrongLifts?
It comes at the end of Workout B after heavy squats and presses, and a heavy set of five is very taxing. You do lighter warm up sets first, then one hard set.
What do you do when you fail on StrongLifts 5x5?
Repeat the same weight next session. According to Mehdi Hadim, if you still fail after three tries at that weight, take off about 10 percent and work back up.
How long should you run StrongLifts 5x5?
As long as you keep adding weight. When you have deloaded more than once on most lifts, it is time for an intermediate program such as Madcow 5x5.