If you’ve spent any time searching for beginner strength programs, you’ve probably run into StrongLifts 5×5. It’s a well-known barbell program that's been around for years. It even has it's own subreddit with a lot of opinions.
I’ve personally followed StrongLifts 5×5 three different times over the years and I'm starting the program again with my 17 year old son and his friend. Every single time in the past, I got stronger. Not “kind of stronger” but measurably stronger. When I want to reset my training, rebuild my base, or focus purely on strength, this program is still one of my go-to options. This time I'm testing it out with my son and his friend.
That said, it’s not perfect. There are limitations to the program, and if you’re not aware of them, you can stall, get bored, or even beat yourself up unnecessarily.
Let’s get to it.
What Is StrongLifts 5×5?
StrongLifts 5×5 is a beginner-friendly strength training program built around five barbell lifts: squat, bench press, deadlift, overhead press, and barbell row. These 5 exercises are performed three days per week using a simple 5 sets of 5 reps format. The goal is progressive overload: adding weight every workout to build strength quickly and efficiently.
What the StrongLifts 5×5 Program Looks Like
The StrongLifts website has a different varieties but the core program is simply two workouts that you alternate between:
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
You train three non-consecutive days per week, usually something like Monday, Wednesday, Friday. When you start the program, you start light. Almost comically light. And that’s intentional. Both in the app and the free spreadsheets, you'll set your weight and the program will do the rest. I've personally found it easier to know my 1-rep max and enter that with my rate of perceived exertion (RPE) of 10. If you don't know your 1-rep max but you know know that you can do a certain number of reps at a specific weight that works too. Just make sure you are honest about your RPE so the formula's will calculate your weight appropriately. There's also a "ramp-up" period which is the time that you want to build up to your current known capabilities. I usually set mine to 3 or 4 weeks.
Why StrongLifts 5×5 Works So Well
After 25+ years of lifting, I can tell you this: simplicity scales. StrongLifts nails a few fundamentals that never go out of style.
1. Progressive Overload Is Built In
You add weight every session (usually 5 lbs). In all honesty, sometimes it feels funny grabbing those 2.5 lb weights when you already have big plates on the bar but that consistency is gold, especially for beginners.
2. Focus on Compound Lifts
Squats, presses, and deadlifts recruit the most muscle mass and deliver the biggest strength return for your time. It's also nice because you usually just need to find a weight rack to start your workout and you don't need to move around waiting for machines to free up.
3. High Frequency Squatting
Squatting three times per week builds leg strength, core stability, and mental toughness fast.
4. Minimal Decision Fatigue
You don’t spend time wondering what to do. You show up, lift, go home. Every time I’ve run this program, my squat and press numbers climbed rapidly. Especially after periods of inconsistent training.
Where StrongLifts 5×5 Starts to Break Down
This is where we need to be honest.
1. Squatting 3×/Week Isn’t for Everyone
For some lifters, especially as weights get heavy, recovery becomes an issue. Lower back and knees tend to complain first.
2. Limited Upper-Body Volume
If hypertrophy (muscle size) is a goal, chest, shoulders, arms, and back often feel undertrained.
3. Deadlift Volume Is Very Low
One heavy set works… until it doesn’t. Some people stall early.
4. Linear Progression Has a Ceiling
Eventually, adding weight every session stops being realistic. The program doesn’t handle that transition particularly well.
5. Time Investment
Lifting heavy requires adequate recovery time. 3 minutes of rest between sets is recommended. In addition, as you move into the heavier weights a solid warm-up is also necessary. The app does a good job of preparing you for your lifts but the reality is with the warm-ups and rest periods you're looking at 20 - 25 minutes for each 5x5. It usually takes us about 70 minutes to complete the workout.
StrongLifts is excellent for building a base, but it’s not a long-term forever plan for most people.
The StrongLifts App: Helpful, but at a cost
The StrongLifts app is clean, easy to use, and great for beginners. It tracks workouts, calculates weights, and explains the lifts clearly. I've tried a number of workout apps and I love the simplicity of StrongLifts.
With that said, there are some limitations:
Many useful features are locked behind a subscription
You can run the program perfectly fine without the app (use the free spreadsheets!)
If you like automation and reminders, the app helps. If not, a notebook or spreadsheet works just as well.
Who StrongLifts 5×5 Is Best For
I recommend StrongLifts 5×5 if you are:
New to barbell training
Coming back after time off
Focused primarily on strength
Interested in simplicity and limited equipment needs
It’s also a solid reset program if your training has gotten sloppy.
Who Should Look Elsewhere
You may want a different approach if you:
Want maximal muscle hypertrophy
Need more mobility or conditioning work
Are already lifting near advanced numbers
Prefer variety in your training
At that point, you're usually better served by more balanced programs or periodized strength work.
My Final Take on StrongLifts 5×5
StrongLifts 5×5 is a classic for a reason.
I’ve used it multiple times across different phases of my life, and it has always delivered strength gains. It teaches discipline, consistency, and respect for the barbell. But it’s also not magic, and it’s not meant to be run forever.
If you treat it as a tool and you’ll get a lot out of it.
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