- Level
- Beginner
- Days a week
- 3 days
- Goal
- Strength
- Equipment
- Barbell
- How long
- 3–6 months
- Created by
- Mehdi Hadim
StrongLifts 5×5 is a beginner barbell program built on five compound lifts: squat, bench press, barbell row, overhead press and deadlift. You train three times a week, alternating two short workouts, and add weight every session. Mehdi Hadim published it free at stronglifts.com and it became one of the most-run beginner programs online.
It is close to the 3×5 linear progression but with more volume: five sets of five on everything except the deadlift, and a barbell row in place of the power clean. Sessions take about 45 minutes once you are warmed up.
This page explains the program in our own words. All credit for it goes to Mehdi Hadim. The original: StrongLifts 5×5 at stronglifts.com. Read it for the full detail.
Who it’s for
New lifters with access to a squat rack and barbell who want a clear plan with no decisions to make. It also suits people returning after a long break: the weights come back quickly, and the structure rebuilds the habit.
If you already squat more than your bodyweight for reps, you will probably outgrow it within weeks. Start with an intermediate program instead.
The weekly schedule
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Week 1 | A | B | A |
| Week 2 | B | A | B |
Every workout
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 5 × 5 | |
| Barbell bench press | 5 × 5 | |
| Barbell row | 5 × 5 | Bar from the floor each rep |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 5 × 5 | |
| Overhead press | 5 × 5 | |
| Deadlift | 1 × 5 |
All five sets of each lift use the same weight. Rest around 90 seconds when the sets felt easy, three minutes after a hard set, and five if you missed reps on the last one.
The program officially starts with the empty bar on everything except rows and deadlifts. That feels absurdly light, and it is meant to: the first few weeks are for learning the lifts while the weight climbs.
How to progress
Add 5 lb (2.5 kg) every workout to squat, bench, row and press, and 10 lb (5 kg) to the deadlift. Because you squat every session, the squat climbs fastest: 15 lb a week.
Only add weight when you got all 5×5 last time. If you missed reps, use the same weight next session.
Stalls and deloads
Fail the same weight on three workouts in a row and deload that lift by 10%, then progress again from there. Each lift deloads on its own schedule.
Once a lift stalls again after deloading, StrongLifts suggests moving that lift to 3×5 and continuing, before finally moving to an intermediate program.
How long to run it
Expect three to six months of steady gains. The upper-body lifts usually stall first, especially the overhead press, because adding 5 lb a session to a small lift is a big jump.
What to do next
Madcow 5×5 keeps the 5×5 structure but moves to weekly progress, which makes it the natural follow-on. The Texas Method and 5/3/1 are the other common choices.
Common mistakes
Skipping the warm-up sets
Two sets with the bar and a few ramping sets prevent most early aches and make the work sets move better.
Sloppy rows
Barbell rows turn into upright heaves as the weight climbs. Keep the torso nearly horizontal and reset the bar on the floor each rep.
Not using small plates
Five pounds a session on the press runs out fast. 1.25 lb or 0.5 kg plates keep it moving for weeks longer.
Adding a cardio habit overnight
Cardio is good for you, but suddenly adding hard running alongside 5×5 squats three days a week hurts recovery. Add it gradually.
Running it in Splyt
Build each workout above as a template in Splyt. When you finish a session, the weights you actually lifted carry into the next run of that template, so every set shows last time’s numbers beside it and you can see at a glance whether to add weight. Log on iPhone or Apple Watch, and the Watch counts your reps for you.
Have the program in a spreadsheet or screenshot already? Import it and Splyt turns it into editable templates. Use the one-rep max calculator to set a training max, the warm-up calculator for warm-up sets in whole plates, and strength standards to see where your lifts sit for your bodyweight.
Questions
Is StrongLifts 5×5 good for building muscle?
For a beginner, yes. New lifters grow on almost any program that adds weight steadily. Upper-body volume is low, so many people add chin-ups and dips once the program is under way.
How long is a StrongLifts workout?
About 45 to 60 minutes, most of it rest between heavy sets.
Why is the deadlift only one set?
Because you already squat every session and deadlifts are taxing. One heavy set of five after squats is enough to drive progress.
StrongLifts or Starting Strength?
Both work. StrongLifts uses more volume (5×5 versus 3×5) and the barbell row instead of power cleans. Pick the one you will follow consistently.
Similar programs
- 3×5 novice linear progression — beginner, 3 days
- Madcow 5×5 — intermediate, 3 days
- Greyskull LP — beginner, 3 days
- GZCLP — beginner, 3–4 days
- Every program, by level and days
More for your training
- Workout splits: how push pull legs, upper/lower and full body compare
- Ready-made workouts for every muscle and piece of equipment
- The exercise library: how to do every lift above
- Strength standards by lift and bodyweight
Run this program in Splyt, the workout tracker for iPhone and Apple Watch that remembers what you lifted. Get Splyt free on the App Store