Walking into a gym without a plan is like trying to navigate without a map, you might move, but you won’t get anywhere fast. The StrongLifts program offers exactly what most beginners need: a simple, proven system that removes the guesswork from strength training. Five exercises, three days a week, and a clear path to building real strength.
At Body Muscle Matters, we believe effective training doesn’t require complexity. That’s why this guide breaks down everything you need to know about running the 5×5 plan, from the exact exercises and rep schemes to practical tools like apps and spreadsheets that keep you accountable. Whether you’ve never touched a barbell or you’re returning after a long break, this program meets you where you are.
By the end of this article, you’ll understand how to structure your workouts, progress your weights safely, and avoid the common mistakes that stall beginners. Consider this your complete roadmap to building a strength foundation that actually sticks.
What StrongLifts 5×5 is and who it fits
The StrongLifts program centers on five compound lifts performed for five sets of five repetitions. You train three days per week, alternating between two different workouts that each contain three exercises. This approach prioritizes progressive overload, meaning you add weight to the bar each session as long as you complete all your reps.
The basic structure of the program
Your training revolves around two workouts that you alternate throughout the week. Workout A includes the squat, bench press, and barbell row. Workout B includes the squat, overhead press, and deadlift. You squat every single session, which builds your lower body strength faster than most other programs.
Each lift follows a 5×5 scheme except the deadlift, which you perform for one set of five reps. This volume difference exists because deadlifts tax your nervous system more intensely than other movements. The program runs on a simple schedule: Monday is Workout A, Wednesday is Workout B, and Friday returns to Workout A. The following week, you flip the pattern.
The beauty of this system is that you never have to guess what you’re doing next, every workout is mapped out before you walk through the gym door.
Who thrives on this program
Beginners benefit most from StrongLifts because it teaches the fundamental movement patterns that form the foundation of all strength training. If you’ve lifted for less than six months consistently, or if you’re returning after a long break, this program gives you exactly what you need: focused practice on movements that build total-body strength.
You’ll also succeed with this approach if you prefer structure over variety. Some people love constantly changing exercises and rep ranges, but others need consistency to build skill and confidence. The repetitive nature of StrongLifts lets you master technique through frequent practice while still progressing week after week.
People with limited time find this program practical because each workout takes 45 to 60 minutes including warm-up sets. You don’t need fancy equipment or multiple machines. A barbell, plates, a rack, and a bench cover everything required.
When to choose a different approach
Advanced lifters who have already built a solid strength base won’t progress as quickly on 5×5 because their bodies adapt more slowly to training stimulus. If you’ve been lifting consistently for over two years and can squat more than 1.5 times your body weight, you probably need more volume and variety than this program provides.
Your goals matter too. If you want to maximize muscle size rather than pure strength, programs with higher volume and more accessory work deliver better results. Similarly, if you’re training for a specific sport, you need programming that addresses athletic performance beyond just getting stronger on five lifts.
Injury history also plays a role. Anyone dealing with chronic joint pain or previous injuries should consult a physical therapist before starting a program built around heavy compound lifts three times per week.
What you need before you start
Running the StrongLifts program successfully starts long before your first workout. You need the right equipment, basic movement knowledge, and a tracking system that keeps you honest about your progress. Missing any of these pieces makes the program harder than it needs to be.
Essential equipment you must have
Your gym or home setup requires five key pieces of equipment. You need a barbell (standard Olympic bar weighs 45 pounds), a power rack with safety bars, a flat bench, and enough weight plates to progress for at least three months. The safety bars matter more than you think because you’ll eventually fail reps, and you need a way to bail safely without a spotter.
Most commercial gyms stock everything required. Home gym builders should budget $500 to $1,000 for basic equipment that lasts years. You don’t need fancy machines, dumbbells, or cable stations to run this program effectively.
The power rack is your training partner, it catches the bar when you can’t complete a rep, letting you push hard without fear.
Basic movement knowledge to acquire first
You should understand proper squat depth (hip crease below knee level), neutral spine positioning for deadlifts, and bar path concepts for pressing movements before loading heavy weight. Watch video demonstrations of each lift from reputable sources and practice the movements with just the bar for one or two sessions.
Learning to brace your core prevents back injuries on squats and deadlifts. Take a deep breath into your belly before each rep, hold it tight throughout the movement, and exhale at the top. This creates intra-abdominal pressure that stabilizes your spine under load.
Tracking methods that work
Download the official StrongLifts app or create a simple spreadsheet to log every workout. Your tracking system needs to record the date, exercise, weight used, sets completed, and reps achieved for each movement. This data shows you exactly when to add weight and when to deload after missed reps.
A basic spreadsheet template looks like this:
| Date | Workout | Squat | Bench/OHP | Row/Deadlift | Notes |
|---|---|---|---|---|---|
| 1/27 | A | 135x5x5 | 95x5x5 | 95x5x5 | Good form |
| 1/29 | B | 140x5x5 | 65x5x5 | 135x1x5 | Struggled on squats |
Paper workout logs work fine if you prefer writing by hand. The format matters less than consistent recording after every single session.
Set up your weekly schedule
Your training week follows a simple alternating pattern that spaces your workouts evenly throughout the week. You lift three days with at least one rest day between sessions, giving your muscles time to recover and grow stronger. The StrongLifts program works best when you maintain consistency with these training days rather than cramming workouts together or taking extended breaks.
Map out your alternating workout pattern
Start with Week 1 by scheduling Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. Week 2 flips this pattern: you perform Workout B on Monday, Workout A on Wednesday, and Workout B on Friday. This alternation continues indefinitely, ensuring you hit each workout equally over time.
Your schedule looks like this over the first two weeks:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
| 2 | Workout B | Rest | Workout A | Rest | Workout B | Rest | Rest |
The rest days between sessions aren’t optional, they’re when your body actually builds strength from the work you put in.
Adjust for your real schedule
You don’t need to train on Monday, Wednesday, and Friday specifically. Pick any three days that work with your schedule as long as you place at least one rest day between training sessions. Tuesday, Thursday, and Saturday works equally well, as does Sunday, Tuesday, and Thursday.
Avoid training two days in a row because your body needs 48 hours minimum to recover between heavy compound lifts. If you miss a planned session, perform it the next available day and shift your remaining workouts accordingly. Missing one workout won’t derail your progress, but missing multiple sessions in a row forces you to reduce your working weights when you return.
Block these training slots in your calendar like important appointments that you can’t reschedule casually. Treat your workout time with the same respect you give to work meetings or family commitments. Set phone reminders for 30 minutes before each session to prepare mentally and physically for the work ahead.
Learn the two workouts A and B
The StrongLifts program uses two distinct workouts that you alternate throughout your training week. Each workout contains three exercises that you complete in order, and you perform every movement for five sets of five repetitions except the deadlift. Understanding the specific exercises in each workout and their proper sequence eliminates confusion when you walk into the gym.
Workout A exercise sequence
Workout A starts with the squat, moves to the bench press, and finishes with the barbell row. You perform five sets of five reps for each movement, resting 90 seconds to three minutes between sets depending on how challenging the weight feels.
Begin with your squat sets while you’re fresh because this movement demands the most energy and concentration. After completing all five sets, move directly to the bench press without taking an extended break. The bench press works your chest, shoulders, and triceps while giving your legs a chance to recover. Finish with barbell rows, which build your back and balance out all the pressing work from the bench.
Your complete Workout A looks like this:
| Exercise | Sets x Reps | Rest Between Sets |
|---|---|---|
| Squat | 5 x 5 | 90 sec – 3 min |
| Bench Press | 5 x 5 | 90 sec – 3 min |
| Barbell Row | 5 x 5 | 90 sec – 3 min |
You perform the squat in every single session because your legs can handle more frequent training than your upper body, accelerating your lower body strength gains.
Workout B exercise sequence
Workout B follows the same pattern: squat first, overhead press second, and deadlift last. The squat remains constant across both workouts, reinforcing proper technique through frequent practice. Your overhead press targets shoulders and triceps differently than the bench press, creating balanced upper body development.
Deadlifts differ from every other lift because you only perform one set of five reps instead of five sets. This single heavy set provides enough stimulus to build strength without overloading your recovery capacity. You pull the deadlift last in the workout so fatigue doesn’t compromise your form on squats or presses.
Workout B breaks down this way:
| Exercise | Sets x Reps | Rest Between Sets |
|---|---|---|
| Squat | 5 x 5 | 90 sec – 3 min |
| Overhead Press | 5 x 5 | 90 sec – 3 min |
| Deadlift | 1 x 5 | 3 min – 5 min |
Pick starting weights and warm up
Starting with the right weight prevents injury and allows you to focus on perfect form before the load gets heavy. You need two different approaches: your actual working weight for each lift and a warm-up progression that prepares your muscles and nervous system for that load. Most beginners start too heavy and sacrifice technique, which creates bad habits that take months to fix.
Calculate your starting weights
Your first workout should feel almost easy because the StrongLifts program relies on adding weight every session to build strength over time. If you’ve never performed these movements before, start with just the empty barbell (45 pounds) for every lift except deadlifts. For deadlifts, use 95 pounds (the bar plus two 25-pound plates) because you can’t practice proper form with the bar sitting too low on smaller plates.
If you’ve lifted before but took time off, use 50% of your previous working weight for each movement. This conservative approach lets you rebuild technique while your body readapts to training stress. Test this weight with a few reps before your first session to confirm you can complete all sets with solid form.
| Experience Level | Starting Weight | Notes |
|---|---|---|
| Complete beginner | 45 lbs (empty bar) | 95 lbs for deadlifts |
| Returning after break | 50% of previous max | Test weight before Day 1 |
| Some experience | Weight you can do 10 reps with easily | Drop 10-20 lbs from this |
Starting light feels pointless at first, but you’ll add 150-200 pounds to your squat in just 12 weeks if you stay consistent with the program.
Structure your warm-up sets
Perform two to four warm-up sets before your working sets using progressively heavier weights. Your first warm-up uses the empty bar for five to ten reps. Add weight gradually until you reach your working weight, never doing more than five reps on your heavier warm-ups to avoid fatigue.
A practical warm-up for someone working with 135 pounds on squats looks like this:
| Warm-up Set | Weight | Reps |
|---|---|---|
| 1 | 45 lbs (bar) | 10 |
| 2 | 65 lbs | 5 |
| 3 | 95 lbs | 3 |
| 4 | 115 lbs | 2 |
| Working sets | 135 lbs | 5 x 5 |
Rest one minute between warm-up sets and two to three minutes before starting your working sets. Your muscles should feel ready but not tired when you begin the actual workout.
Progress each lift and handle missed reps
The StrongLifts program gains its power from a simple progression rule: add weight to the bar every time you complete all prescribed reps with good form. This linear progression works incredibly well for beginners because your body adapts quickly to training stress. You also need a clear plan for handling failed reps because they will happen, and knowing exactly what to do keeps you moving forward instead of spinning your wheels.
Add weight after successful sessions
After you complete all five sets of five reps on a lift, add five pounds to that exercise in your next workout. For the deadlift, add ten pounds because you only perform one set, which allows for faster progression. Your squat weight increases every single session if you complete your sets, which means you add 15 pounds per week to this movement alone.
Track each lift independently because they progress at different rates. You might add weight to your squat and row while keeping your overhead press the same if you struggled with those sets. Never add weight unless you completed every rep with solid technique and proper depth or range of motion.
Your progression plan looks like this:
| Lift | Weight Added Per Session | Weekly Increase |
|---|---|---|
| Squat | 5 lbs | 15 lbs |
| Bench Press | 5 lbs | 5-10 lbs |
| Overhead Press | 5 lbs | 5-10 lbs |
| Barbell Row | 5 lbs | 5-10 lbs |
| Deadlift | 10 lbs | 10-20 lbs |
Adding just five pounds per session transforms an empty bar into a 200-pound squat in under four months for most beginners.
The deload protocol when you stall
Missing reps doesn’t mean failure, it signals your body needs different stimulus to keep improving. When you fail to complete all five reps on any set, repeat that same weight in your next workout. Give yourself three attempts at the same weight before making any changes.
After failing the same weight three sessions in a row, reduce the load by 10 percent and build back up. This deload gives your body time to adapt while maintaining training momentum. Calculate your deload weight by multiplying your current weight by 0.90, then round to the nearest five pounds.
Document every missed rep in your training log. Write down which set you failed and how many reps you completed. This information reveals patterns like consistently failing on the fourth or fifth set, which might indicate you need longer rest periods or better nutrition.
Technique cues for the five main lifts
Proper technique protects you from injury and ensures you actually build strength rather than just moving weight around. Each lift in the StrongLifts program requires specific setup positions and movement patterns that you should practice consistently. Focus on these fundamental cues every single rep, especially as the weight gets heavier and your form tends to break down under fatigue.
Squat setup and execution
Stand under the bar with your feet shoulder-width apart and position the barbell across your upper traps, not on your neck. Grip the bar with your hands just outside your shoulders and squeeze your shoulder blades together to create a stable shelf for the weight. Unrack the bar, take two steps back, and set your stance with toes pointed slightly outward at about 30 degrees.
Take a deep breath into your belly and hold it before descending. Push your knees outward as you sit back and down, keeping your chest up and your weight balanced over the middle of your feet. Drop until your hip crease passes below your knee cap, then drive through your heels and push your hips forward to stand back up. Keep the bar path straight over your midfoot throughout the entire movement.
Bench press form essentials
Lie on the bench with your eyes directly under the bar and plant your feet flat on the floor. Arch your lower back slightly and squeeze your shoulder blades down and together, creating a solid base against the bench. Grip the bar with your hands just wider than shoulder width, typically placing your ring fingers on the power ring marks most barbells have.
Lower the bar to your mid-chest (around nipple level) while keeping your elbows at a 45-degree angle from your body, not flared straight out to the sides. Touch your chest lightly without bouncing, then press the bar back up in a slight arc toward your face until your arms lock out over your shoulders.
Tucking your elbows during the bench press protects your shoulders from impingement injuries that plague lifters who flare their elbows too wide.
Overhead press mechanics
Stand with the bar resting on your front delts with your elbows slightly in front of the bar and your forearms vertical. Position your feet hip-width apart and squeeze your glutes to keep your lower back neutral. Take a breath and brace your core hard because this lift challenges your stability more than any other upper body movement.
Press the bar straight up while moving your head back slightly to clear the bar path, then push your head through once the bar passes your forehead. Lock out overhead with the bar directly over your midfoot and shoulder joint. Lower the bar back to your shoulders with control, tucking your chin again to let the bar pass safely.
Barbell row technique
Set up with the bar on the floor and stand with your feet hip-width apart directly under the bar. Bend at the hips and knees to grab the bar with a shoulder-width grip and your palms facing down. Flatten your back by squeezing your chest up and your shoulder blades together before you lift the bar off the ground.
Pull the bar to your lower chest (just below your sternum) by driving your elbows back and squeezing your shoulder blades together at the top. Keep your torso at roughly a 45-degree angle to the floor and avoid using momentum to swing the weight up. Lower the bar back to the floor under control after each rep and reset your position before the next pull.
Deadlift form fundamentals
Approach the bar so it sits over your mid-foot when you look down, typically about an inch from your shins. Bend down and grip the bar just outside your legs with straight arms. Drop your hips until your shins touch the bar, then lift your chest and squeeze your lats by imagining you’re trying to squeeze oranges in your armpits.
Take a big breath and pull the slack out of the bar before you start lifting. Drive through your entire foot while keeping the bar against your legs as it travels up. Stand tall by pushing your hips forward at the top, but don’t lean back excessively. Lower the bar by pushing your hips back first, then bending your knees once the bar passes them.
Add-ons, recovery, and common mistakes
The core StrongLifts program provides everything you need to build strength, but understanding what to add, how to recover properly, and which mistakes to avoid makes the difference between steady progress and frustrating plateaus. You don’t need to complicate the program with dozens of extra exercises, but a few strategic additions and smart recovery practices accelerate your results without burning you out.
Optional assistance exercises
Add one or two assistance movements at the end of your workout once you’ve completed your main lifts if you want extra work on specific muscle groups. Dips and chin-ups fit perfectly after Workout A, adding upper body volume without interfering with your main pressing and pulling movements. Planks or ab wheel rollouts work well after Workout B to build core stability that supports your heavy squats and deadlifts.
Keep assistance work light and avoid training to failure. Perform three sets of eight to twelve reps on these movements, focusing on quality contractions rather than maximum weight. Skip assistance exercises entirely if your main lifts felt particularly challenging or if you’re short on time.
Recovery practices that matter
Sleep determines how well you recover from heavy training. Aim for seven to nine hours per night, maintaining consistent sleep and wake times even on weekends. Your body releases growth hormone during deep sleep, which repairs muscle tissue damaged during your workouts.
Eating enough protein supports muscle recovery and growth. Consume 0.8 to 1 gram of protein per pound of body weight daily, spreading your intake across three to four meals. Quality matters less than total amount, whole foods like chicken, eggs, and greek yogurt deliver complete protein profiles that your body uses efficiently.
Your muscles grow during rest days, not during workouts, so treating recovery as seriously as training determines your long-term success.
Mistakes that stall progress
Avoid these common errors that prevent beginners from reaching their strength potential:
- Adding weight when you missed reps: Only increase the load after completing all prescribed sets and reps with proper form
- Skipping warm-up sets: Cold muscles under heavy loads invite injury and reduce performance
- Training through sharp pain: Muscle soreness differs from joint or tendon pain that signals potential injury
- Inconsistent workout frequency: Lifting twice one week and four times the next disrupts your adaptation process
- Poor bar path on squats: Letting the bar drift forward loads your lower back excessively instead of your legs
Quick wrap-up
The StrongLifts program gives you everything you need to build real strength: five compound lifts, two simple workouts, and a clear progression system that adds weight every session. You now understand how to structure your weekly schedule, choose starting weights, and handle the inevitable stalls that happen as you get stronger. Your success depends on consistent execution rather than perfect genetics or expensive supplements.
Start your first workout with conservative weights and focus on mastering technique before chasing numbers. Track every session in an app or spreadsheet so you know exactly when to add weight and when to deload. Your body will adapt faster than you expect if you stay patient with the process.
Building strength changes how you move through the world, both inside and outside the gym. If you want more practical guidance on training, nutrition, and recovery strategies that support your fitness journey, explore the resources at Body Muscle Matters where we break down complex topics into actionable steps you can implement today.
