Stronglifts 5 x 5

A minimalist strength training routine that focuses on just five core barbell lifts: squat, bench press, deadlift, overhead press, and barbell row. The program is structured around performing three exercises per session, each for five sets of five reps (except deadlifts, which are done for one set of five). Sessions alternate between Workout A and Workout B, typically done three times per week.

Designed for beginners and early intermediates, StrongLifts 5x5 emphasizes linear progression — adding 5 lbs (or 2.5 kg) to the bar every workout. This approach builds strength rapidly while reinforcing proper form and technique.

Starting weights should be light enough that you can perform all sets and reps with perfect form. A good rule of thumb is to begin with around 50–60% of your estimated one-rep max, or use just the bar (45 lbs / 20 kg) if you're unsure. This gives you headroom to progress steadily and avoid early plateaus.

If you fail to complete all 5 sets of 5 reps for a given lift in two or three consecutive sessions, reduce the working weight by 10%, then build back up from there. This "deload" allows recovery while keeping you on track for long-term progression.