StrongLifts 5×5: The Simplest Program for Building Raw Strength

Simplicity wins in fitness. StrongLifts 5×5 is built on one idea: do 5 sets of 5 reps on a small number of compound lifts, add weight every session, and watch your strength explode. It's been followed by millions of people worldwide and is backed by decades of linear progression research.

The Two Workouts

You alternate between Workout A and Workout B, training 3 days per week with at least one rest day between sessions.

• •Workout A: Squat 5×5, Bench Press 5×5, Barbell Row 5×5
• •Workout B: Squat 5×5, Overhead Press 5×5, Deadlift 1×5

Sample Week

• •Monday: Workout A
• •Wednesday: Workout B
• •Friday: Workout A
• •Next week: Start with B, alternate

The Weight Progression Rules

• •Add 5 lbs to squat, deadlift each session
• •Add 2.5 lbs to bench press, overhead press each session
• •Add 5 lbs to barbell row each session
• •If you fail to complete all 5 sets of 5 reps: repeat the same weight next session
• •If you fail twice at the same weight: deload by 10% and rebuild

Starting Weights

Start lighter than you think you need to. The program is designed to build up over weeks, not start at your max. Begin at the empty bar (45 lbs) for all lifts except deadlift (start at 95 lbs). Your ego will thank you later when you're still making progress at week 12.

How Long Can You Run It?

Most people run StrongLifts productively for 3–6 months. You'll know it's time to move on when you're deloading frequently and no longer making weekly progress. At that point, an intermediate program like Texas Method or GZCLP is the right next step.

Why It Works

The squat 3 times per week is the foundation. Squats are the most complete strength-building exercise — they work legs, core, back, and whole-body coordination. Doing them every session, combined with consistent progression, produces strength gains that most people can't match with fancier programs.