Strong Lifts 5×5 Training: Building Strength the Tried-and-Tested Way

When it comes to strength training programs, few are as proven, simple, and effective as Strong Lifts 5×5. Based on progressive overload and barbell fundamentals, this plan has helped countless lifters in the UK and beyond build strength, muscle, and confidence in the gym.

What is Strong Lifts 5×5?

Strong Lifts 5×5 is a barbell training program for beginners and intermediates, focused on performing five sets of five repetitions on key compound lifts:

• Squat

• Bench Press

• Overhead Press

• Barbell Row

• Deadlift

These lifts train the entire body, building strength, muscle mass, and athletic performance.

Programme Structure

The Strong Lifts 5×5 program follows a three-day weekly routine, alternating between two workouts:

• Workout A: Squat, Bench Press, Barbell Row

• Workout B: Squat, Overhead Press, Deadlift

Training three times per week (for example, Monday, Wednesday, Friday) gives you enough frequency for progress while allowing proper recovery.

Starting Percentages

To get the best results, start lighter than you think:

• Begin with 50–60% of your 1RM (one-rep max).

• Beginners can start with just the empty 20kg barbell on squats, bench press, and overhead press.

This approach allows you to master technique while building a solid base before the weights become demanding.

Rest and Recovery Between Sets

Strong Lifts 5×5 isn’t rushed training—it’s about quality performance under load. Rest is crucial:

• 2–3 minutes between sets at moderate weights.

• 3–5 minutes between sets when lifting heavy.

Adequate rest ensures you complete all 5×5 sets with good form, avoiding unnecessary fatigue.

Progressive Overload in Action

Progression is simple and measurable:

• Add 2.5kg each session to the bench press, overhead press, and barbell row.

• Add 5kg each session to the squat and deadlift.

This steady increase drives long-term strength gains while keeping training clear and structured.

Accessory Work to Support the Main Lifts

While Strong Lifts 5×5 is highly effective on its own, adding accessory exercises can improve weak points and support recovery. Recommended accessories include:

• Pull-Ups/Chin-Ups – strengthen lats and arms.

• Dips – build pressing strength for bench and overhead press.

• Romanian Deadlifts or Hip Thrusts – improve hamstring and glute power.

• Face Pulls or Band Pull-Aparts – keep shoulders healthy.

• Core Training (planks, rollouts, hanging leg raises) – enhance trunk stability.

Keep accessory work simple, with 2–3 movements after the main lifts, ensuring they don’t interfere with recovery.

Why Strong Lifts 5×5 Works

• Simplicity: Easy to follow and track.

• Progressive overload: Clear, structured weight increases.

• Full-body training: Every muscle group is trained multiple times weekly.

• Efficiency: Just three gym sessions per week.

Common Challenges

• Plateaus: Eventually, adding weight each session stalls—this is when a de-load or an intermediate plan is needed.

• Recovery: Squatting three times per week is demanding—nutrition, sleep, and mobility work become essential.

• Form: As weights increase, technical proficiency is key to safety.

Who Should Try Strong Lifts 5×5?

This program is ideal for beginners starting barbell training as well as intermediate lifters who want to reinforce their base. Athletes from rugby to cycling also benefit from the carryover strength, power, and injury resilience it develops.

Final Thoughts

Strong Lifts 5×5 is one of the most respected beginner strength programs because it’s simple, effective, and structured around proven training principles. By focusing on compound barbell lifts, progressive overload, and proper recovery, a foundation of strength is built that lasts a lifetime.

If you’re ready to improve your squat, deadlift, and bench press, Strong Lifts 5×5 offers a no-nonsense route to serious results.

All the best with your training.