How StrongLifts 5x5 works
Two workouts alternate three times a week: A (squat, bench press, barbell row) and B (squat, overhead press, deadlift). Every lift is 5 sets of 5 reps, except the deadlift at one set of 5.
After each successful session the weight goes up: 2.5 kg (5 lb) on the squat and upper body, 5 kg (10 lb) on the deadlift. The chart assumes every session is completed; if you miss, repeat the weight next time.
Picking starting weights
Start light, around 50 % of your 5RM, or with the empty bar if you're new: the fast progression catches up quickly, and the first weeks are for technique.
When you fail three times in a row at the same weight, drop 10 % and build back up. When that happens on several lifts, move to an intermediate program such as the Texas Method or Madcow.
Frequently asked questions
How long can I run StrongLifts?
Usually 3 to 6 months for a beginner. Session-to-session progress eventually stalls: that's the signal to move to weekly progression.
Can I add exercises?
Some accessories (chin-ups, dips, core) at the end don't hurt. Avoid adding volume on the lifts already trained.
StrongLifts or Starting Strength?
Both are very similar linear progressions. StrongLifts has more volume (5x5) and a row; Starting Strength uses 3x5.
What's the best strength program for beginners?
A simple linear progression such as StrongLifts 5x5, Starting Strength or GZCLP: three or four sessions a week on the big lifts, with weight going up every session.
Does 5x5 build muscle?
Yes, especially early on: volume is sufficient and progress is fast. Add some accessories and a slight calorie surplus to maximise muscle gain.
Does StrongLifts 5x5 work for women?
Yes, starting lighter on upper body and using smaller jumps (1 to 1.25 kg / 2.5 lb) when progress slows.