StrongLifts 5x5
The most popular beginner barbell program. Squat every session. Add weight every session. Simple.
Weight Progression Calculator
Enter your current working weights to see your next 6 sessions with exact weights.
| Session | Type | Squat | Bench / Press | Row / Deadlift |
|---|
Upper body: +2.5 kg/session. Deadlift: +5 kg/session.
Weekly Schedule
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Week 1 | A | B | A |
| Week 2 | B | A | B |
| Week 3 | A | B | A |
| Week 4 | B | A | B |
Rest at least one day between sessions. Monday/Wednesday/Friday is typical.
Progression Rules
Deload Protocol
- - Failed to complete 5x5 on the same weight three sessions in a row
- - Deload by reducing the weight 10% and rebuilding
- - After deload, progress resumes at 2.5 kg per session
Starting Weights
Always start lighter than you think you need to. The first 2-3 weeks should feel easy. This is intentional - it teaches technique and allows your body to adapt to the new movement patterns.
| Experience | Squat start | Bench start | Deadlift start |
|---|---|---|---|
| Complete beginner | 20 kg (bar) | 20 kg (bar) | 40-60 kg |
| Some experience | 40-60 kg | 30-40 kg | 60-80 kg |
| Returning lifter | 50-70% of previous max | 50-70% of previous max | 50-70% of previous max |
Why StrongLifts 5x5 Works
StrongLifts 5x5 is effective for beginners because it exploits novice adaptation - the ability of untrained individuals to recover and improve from session to session. A complete beginner can add weight to the bar three times a week because their starting weights are far below their genetic ceiling and recovery is fast. This window of rapid progress typically lasts 3-6 months.
The program is built around the squat, which is trained every session. This high frequency builds the movement pattern quickly and drives full-body strength development. The alternating A/B structure ensures all major movement patterns (squat, hip hinge, horizontal push, horizontal pull, vertical push) are trained twice per week without excessive volume on any single session.
The 5x5 rep scheme balances strength development with sufficient volume. Five sets of five reps at 85-90% of a 5RM is enough load to drive strength adaptation without the technical breakdown that occurs at very low rep, very heavy sets. It also provides enough volume (25 total reps) to contribute to muscle growth alongside strength gains.
Frequently Asked Questions
What if I miss a session?
Missing one session is fine - just resume where you left off. Do not try to make up missed sessions by doing two workouts in one day. If you miss more than a week, consider reducing your working weights by 10-15% before resuming.
Should I add accessory exercises?
The original StrongLifts program is intentionally minimal. Adding too much accessory work is a common mistake that adds fatigue without benefit. Optional additions: chinups after Workout A, dips after Workout B. Nothing else until you outgrow the program.
What do I do if I cannot complete 5x5?
If you fail to complete all 5 reps on any set, note it but do not deload yet. Only deload (reduce weight 10%) if you fail the same weight three sessions in a row. A single bad session is normal.
When should I move on from StrongLifts?
Move to an intermediate program when you can no longer make consistent session-to-session progress even after deloads. This typically happens at: squat 80-100 kg, bench 60-80 kg, deadlift 100-130 kg for male lifters (proportionally less for female lifters). At this point, a program like 5/3/1 or GZCLP is appropriate.
Do I need to squat every session?
Yes. The squat is the centrepiece of StrongLifts 5x5 and is programmed every session deliberately. The high frequency is what makes the program work for beginners. Substituting or skipping squats defeats the purpose of the program.