strong lifts 5x5

Strong Lifts 5×5 Will Get You Massive (Updated July 2019)

 What are Strong Lifts 5×5?

This is a strength training program where you begin with about 50% of your 5rep max for each lift. You have to ensure to know what kind of weight you can do for 5 and only 5 reps then you use half of this. During each workout, you add five pounds to the bar for each and every lift or two and a half pounds on each side. The program gradually continues with this simple progressive overload scheme and you can use the same weight for your next workout instead of increasing bar weight

There are two ways of doing this program you can follow a random approach which entirely means that you have to train as you can for a certain number of exercises or follow a pre-planned program which includes exercises, intensity, and volume which have been manipulated intelligently over time.

Ensure that you pick a program that you as an athlete can make good progress with fewer injuries rather than overworking. As a trainee in this program, you perform five multi-joint barbell lifts per week which include; deadlift, squat, bench press, overhead press and bent over row. It is usually a three day per week program whereby there are two different workouts and they are usually alternated throughout the training week but there is a rest day in between each training day

The exercises are classified as Day A and Day B

  • Day A – The lifts are the squats, bench presses and bent over barbell row
  • Day B – The lifts are the squat, overhead press and deadlift

In each of these exercises, you are required to squat and each lift is performed for five sets of five reps except for the deadlift which is usually a one set of five.

The program was formulated to increase strength by training in a low rep range and your goal as a trainer is to ensure you increase the weight you lift by five pounds in each workout

Week one

  •  Monday – Day A – The lifts are the squats, bench presses and bent over barbell row
  •  Wednesday-Day B – The lifts are the squat, overhead press and deadlift
  • Friday – Day A – The lifts are the squats, bench presses and bent over barbell row

Week two

  • Monday – Day B – The lifts are the squat, overhead press and deadlift
  • Wednesday – Day A – The lifts are the squats, bench presses and bent over barbell row
  • Friday – Day B – The lifts are squats, overhead press, and deadlift


  • It is a suitable program especially for beginners because it is a simple exercise routine that people can easily grasp
  • The trainees are assured to know exactly how many days per week they can actually get to workout and what kind of exercise they are going to undertake
  • Strong Lifts 5×5 is a good program because it allows the lifter ample time to plan their training weights for weeks in advance and also help in saving mental energy
  • It helps to emphasize building strength and ensure that your body gets bigger and a lot faster
  • People using this program are on their feet and they do not overuse machines and ensures that they train you to lift heavy weights
  • It introduces the beginners to the world of strength, simple, basic and compound exercise
  • Strong Lifts 5×5 is a program that is suitable for advanced lifters
  • Strong Lifts 5×5 is an effective way of building muscle and getting stronger while burning fat
  • Strong Lifts 5×5 is one of the simplest and effective ways to build and gain muscles


After you exercise you will gain more strength and that will transfer to other activities

The program will help you gain up to twenty-four pounds of lean muscle in a year and every muscle lost will be regained

After piling in more weight your metabolism will be high and your body will lose a lot of fat and your waist and body fat will decrease without doing cardio.

It might increase your chances with the opposite sex because after the Strong Lifts 5x5you will have a lean muscular body that is more attractive and as a man, your testosterone levels will increase and also your posture will improve.

Strong Lifts 5×5 provides more time to spend with your family and friends.

You do not need expensive supplements to get results or a lot of equipment and you can actually save money for gym fees.

It helps to strengthen your mind as well as your body and increase your pain tolerance and threshold and mental toughness.

After you finish the program it will give you more confidence because of the new body and strength you will have gained

Your bone density will increase and the balance will improve.

The spine, joints, and muscles around them will get stronger and they will provide support and protection and reduce injuries.

Help you feel healthier and younger because your testosterone increases and your blood pressure, cholesterol and stress decreases, also your glucose metabolism and insulin sensitivity will improve.

Thie Strong Lifts 5×5 will make you feel more flexible because your hip mobility will increase because of the constant squatting positions and being able to move your legs through a full range of motion.

Your cardiovascular fitness will increase because this exercise helps your heart muscle to get stronger and blood pressure and heart rate will decrease.

After your strength increases, you will have more explosive and powerful sport.

Help you have endurance and not get tired easily.


When it comes to people who are already strong lifters it might not be beneficial to them as much because no matter how much they train they do not increase in volume and does not offer enough intensity to provide an already good lifter to become stronger

Muscles that Get Worked on When doing the Strong Lifts 5×5

The back – The lower back helps to keep your spine from rounding up during squats and deadlifts while the upper back helps in pulling the weight back on rows

The thighs- They help you perform a squat and deadlift and also helps you to  be stabilized when you are doing a row, bench press, and overhead press

The traps – They help in keeping your shoulders in place when you deadlift and do a barbell row and help in transferring power to the bar

The calves – They help to straighten your ankles when you do a squat and deadlift the weight up. Helps to destabilize you when you are doing an overhead press or a bench press

Abs – They are worked on every exercise in order to help support the spine and also help in keeping the lower back from rounding up on deadlifts, squats, and rows. It also helps to prevent the arching on the overhead press

Forearms – They are very hard on deadlifts by ensuring that your hands are closed against gravity

Chest – The whole chest area works by pushing the bar away from you when you bench press and the upper chest helps you to be able to lift the weight when you over the press

Shoulder – The shoulder girdle the front, side, and rear works to ensure your arms are raised when you overhead press and the front shoulder helps in raising your arms when you bench press

Arms – Your biceps help in pulling the weight towards you when you barbell row and the triceps helps in pushing the weight when you overhead press or bench press and your arms contract on every exercise to hold the bar

Examples of Strong Lifts 5×5

Overhead press– First you clean a loaded barbell from the floor to the shoulder level or just take off the pins in the power racket. Hold the bar with an overhand grip, palms up and elbows pointed forward. Your upper arms should be parallel to the floor as the bar rests at a point on top of your chest. From a standing position lower your hips and bend your knees to dip down into a quarter squat. Then dive upward with your legs as you extend your arms and lift the bar overhead to full elbow extension. Hold the bar in that position then lower it back to its resting position on your upper chest area

Deadlift – This exercise can be done once you put up a barbell then roll it against your shins. You bend it at your hips and knees then ensure you grab the bar with an overhand grip, your hands just beyond shoulder width. Ensure your lower back is naturally arched then pull your torso up and thrust your hips forward as you stand up with the barbell. Then lower the bar on the floor and repeat the exercise

Barbell row – The lifter might perform this exercise but first, you are required to grab a barbell with an underhand grip that is usually beyond shoulder width then you hold it at arm’s length. Then lower your torso until it is parallel to the floor then bend it at your hips and knees. Ensure the bar is at arm’s length then let the bar onto your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position.

Conclusion on Strong Lifts 5×5

The Strong Lifts 5×5 is a suitable program especially for beginners who want a good program to help them strengthen the physique and also a program that does not take up their whole time and allows you to have time for your family and friends this is a program for every kind of person.

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