Free routine
StrongLifts 5x5 routine
The classic beginner strength routine, two alternating workouts of five sets of five. Run it the way STRNTH runs it: set your weight, log each set and rest. This is the app experience, free in your browser.
Run 5x5 with the weights worked out for you
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it logs every set, adds the weight for you each session and tells you when to deload if you stall.
What is StrongLifts 5x5?
StrongLifts 5x5 is a beginner strength routine built on two alternating workouts. Workout A is squat, bench press and barbell row. Workout B is squat, overhead press and deadlift. You do five sets of five on each lift, except the deadlift, which is one heavy set of five. You train three days a week, switching between A and B each session.
How progression works
You start light, lighter than feels necessary, and add a small amount to each lift every time you complete all five sets of five. That steady climb is the whole point. Because you squat every session, your squat climbs fastest. When you miss reps on a lift for three sessions, you drop the weight by about ten percent and build back up.
Who it suits
It is a strong first barbell programme for someone who wants to get stronger without a complicated plan. The low rep count keeps the focus on the main lifts and clean technique. After several months the jumps get harder to make and most people move to a programme with more variety, which is a good problem to have.
Where the app takes over
The routine lives or dies on tracking the weight each session. The STRNTH app does that for you, adds the weight automatically and flags a deload when you stall. Browse the programmes for 5x5 and other structured plans.
Common questions
How many days a week is StrongLifts 5x5?
Three, with a rest day between each. You alternate Workout A and Workout B, so one week is A B A and the next is B A B.
How much weight do I add each session?
A small fixed jump, usually 2.5kg on most lifts and 5kg on the deadlift, every time you complete all your sets. Small jumps keep the run going longer.
What do I do when I stall?
If you miss reps on a lift three sessions in a row, drop that lift by about ten percent and build back up. Repeated stalls mean it is time for a new programme.
Is 5x5 good for building muscle?
It builds strength first, and strength brings some size, but the low reps and few exercises are not ideal for maximum muscle. Add accessory work if size is the goal.