A proven 3-day barbell program built on 5 sets of 5 reps. Squat, bench, row, overhead press, and deadlift — add weight every session.
Routines in this Program
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Quick Facts
- Level
- Beginner
- Days / week
- 3
- Duration
- 12–16 weeks, then transition to 5/3/1 or Reddit PPL
- Category
- Strength
- Equipment
- Barbell, Squat rack, Bench
- Origin
- Created by Mehdi (StrongLifts.com) in 2007
What is StrongLifts 5×5?
StrongLifts 5×5 is the simplest, most reliable beginner barbell strength program in existence. It's 3 workouts per week, 5 exercises per session, 5 sets of 5 reps on the main lifts — add 5 lbs every session.
Created by Mehdi in 2007 and refined over 15+ years, StrongLifts has taught millions of beginners how to squat, bench, deadlift, and overhead press. It's brutally effective because it relies on one thing: showing up and adding weight. For your first 3–6 months of training, this is all you need.
Most beginners add 100+ lbs to their squat and deadlift in the first 12 weeks. The program is free, the progression is obvious, and the workouts are short (45–60 minutes). When you stall, you deload 10% and climb back up.
Best For
- + Absolute beginners to barbell training
- + Lifters who want the simplest possible program
- + Anyone who wants to get strong fast
- + People returning after a long break
Not For
- − Intermediate lifters past linear progression
- − Lifters with only bodyweight equipment
- − Physique-focused lifters (this is strength-first)
How to Progress
Alternate Workouts A and B three days per week (e.g., Mon/Wed/Fri). Add 5 lbs to every lift each session (2.5 lbs for OHP once it gets hard). Deadlift adds 10 lbs per session. If you fail to hit 5×5 three workouts in a row, deload 10% and climb back.
Pros
- + Dead-simple — no thinking required
- + Fast strength gains for beginners
- + Short sessions (45–60 min)
- + Completely free
- + Proven over 15+ years
Cons
- − Linear progression stalls after 3–6 months
- − Only 5 exercises — little hypertrophy volume
- − Requires a barbell and rack
- − Boring for some
Frequently Asked Questions
How long should I run StrongLifts 5×5?
Until linear progression stalls — usually 12–24 weeks for most beginners. When you can't add weight 3 sessions in a row even after deloading, it's time to move on to an intermediate program like 5/3/1 or Reddit PPL.
Is 5×5 enough volume to build muscle?
For beginners, yes. Novices build muscle with almost any stimulus because they're recovery-limited, not volume-limited. Once you're intermediate, you'll need more volume (PPL, PHUL, etc.).
Can I add arm work to StrongLifts?
Yes, but keep it light — 3 sets of curls and 3 sets of tricep extensions at the end of each workout is plenty. Don't sacrifice recovery on the main lifts.
What if I miss a workout?
Just pick up where you left off. Don't try to make up missed sessions by doing two in one day. Consistency over perfection.
I only have dumbbells. Can I do 5×5?
Not really — 5×5 depends on barbell progression. For dumbbells, run a bodyweight/dumbbell hybrid like Reddit RR or a dumbbell hypertrophy program instead.