Categories / Strength & resistance
StrongLifts 5x5
Beginner barbell plan of five sets of five.
How to start
This is a beginner barbell programme with workouts A and B alternated three times a week. Workout A: squat, bench press, barbell row. Workout B: squat, overhead press, deadlift. Start with the empty bar.
How to progress
Add a small amount of weight each session while the reps stay smooth. If you stall, repeat the weight or reduce it by 10% and build back.
What the evidence says
Evidence: limited
We found no research on the StrongLifts 5x5 programme. It is a simple structure for learning compound lifts, so the general muscle-strengthening evidence applies. Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies.
Take care: Lifting heavy barbells needs good technique. Learn the lifts with a coach, use safety bars and do not lift beyond your ability.
Sources
12-week starter plan
Three sessions a week, alternating A and B. Start with the empty bar and add small amounts of weight each session while you feel strong.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Barbell strength training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Film yourself to check technique.
- Use safety bars on squats and bench press.
- Keep a log so you can track progress.
Common mistakes
- Adding weight too fast.
- Skipping warm-up sets.
- Training through pain.
Kit and cost
Moderate Approximate UK prices.
- Gym membership with a squat rack (about £25 to £50 a month)
- Flat shoes
- A notebook or app to track
Frequently asked questions
Is StrongLifts 5x5 good for beginners?
It is a popular, simple plan. Learn the lifts well first, and be ready to slow down if progress stalls.
Why five sets of five?
It gives enough practice at a moderate to heavy weight for good strength gains in beginners.
What if I fail a rep?
Rest and try again, and if you fail several sessions in a row, reduce the weight by about 10%.
Good for: Strength Muscle size
Compare with similar options
| StrongLifts 5x5 | Bodyweight Calisthenics | 100 Push-Ups Plan | Pull-Up Progression | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 40 min × 3/wk | 20 min × 3/wk | 20 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Free | Free | Low cost |
| Equipment | Specialist kit | No equipment | No equipment | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Any level | Any level | Some fitness |
| Evidence | limited | moderate | limited | limited |