StrongLifts 5×5: structure, progression and limits
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Rest between sets: the source’s distinctions
The guide gives 1–2 minutes after easy sets such as warm-ups, about 3 minutes after most 5×5 working sets and 5 minutes after hard sets. These are its practical references, not a fixed short-rest circuit. Five working sets have four inter-set intervals; warm-ups and transitions between exercises are separate. [1]
Objective and intended level
The author presents StrongLifts 5×5 for new or returning lifters seeking strength and muscle development. This describes the program’s audience and goal, not proof that it is the best choice for every beginner or endurance athlete. The source combines a training guide with a commercial app. [1]
Structure
| Session A | Session B |
|---|---|
| Squat 5×5 | Squat 5×5 |
| Bench press 5×5 | Overhead press 5×5 |
| Barbell row 5×5 | Deadlift 1×5 |
Three sessions a week (usually Monday, Wednesday, Friday), with at least one rest day between sessions, alternating A and B.1 5×5 means five sets of five reps at the same load, with about 3 minutes of rest. The deadlift is a single set of five after warm-up.1 Order: legs, push, pull.
How you progress
If you complete five reps on every set of an exercise, you add weight next time. If not, you repeat the load until you complete it. The rule applies exercise by exercise.1 Increments given by the source: 5–10 lb (2.5–5 kg) for squat and deadlift, 2.5–5 lb (1.25–2.5 kg) for bench, overhead press and row.
Illustrative example
An example in kg, inspired by the one in the source. It is not a prescription.
| Exercise | Last session | Next session |
|---|---|---|
| Squat | 5×5 at 60 kg, all completed | 5×5 at 62.5 kg |
| Overhead press | 5/5/5/3/3 at 40 kg | 5×5 at 40 kg (repeat) |
| Deadlift | 1×5 at 80 kg, completed | 1×5 at 82.5 kg |
Starting weights
The source advises starting light: someone who has never lifted starts with the empty bar on squat, bench and overhead press. Someone with experience starts from a load they could lift for 10 reps.1
Limits
- The source is the author's own site, which sells an app and spreadsheets. It describes the program and does not evaluate it with a study. Studies cited by the site are not a direct test of the specific 5×5 routine described here.
- The program is meant for people starting or returning. Fixed increments stop working when progress slows: variants for that phase are outside this sheet.
- With a lot of running or cycling, three sessions with squats and deadlifts weigh on recovery. No source read evaluates this program for runners or cyclists: compatibility not assessed. For the general evidence see Strength for runners and cyclists.
- Several versions share the name “5×5”: do not confuse it with Bill Starr’s 5×5.
Sources
- StrongLifts, Stronglifts 5×5 Workout Program: Quick Start Guide, updated 4 March 2024. stronglifts.com. Page read; author source, not a study.
Source re-read on 29 October 2026.