StrongLifts 5x5 guide and free spreadsheet

Beginner · 3 days a week · Until you stall · Full-body linear strength

The simplest way to learn the squat, bench, press, row and deadlift while adding weight to the bar every session.

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How StrongLifts 5x5 works

StrongLifts 5x5 is two full-body workouts that you alternate on three non-consecutive days a week. Workout A is squat, bench press and barbell row. Workout B is squat, overhead press and deadlift. Each lift is five sets of five reps at one weight, except the deadlift, which is a single set of five.

You train the same few lifts in the same rep range, so each session tests the last one: did the weight go up, and did you make every rep? A new lifter recovers fast enough to add a little weight at most workouts.

Squats come first in both workouts, so you squat three times one week and twice the next. Bench, press, row and deadlift each show up every other session. The deadlift is one heavy set of five because it is already tiring after 5x5 squats and 5x5 presses.

The schedule

Train on Monday, Wednesday, Friday, or any other days with rest between. Every set uses the same weight, the one you can lift for the written reps.

Workout A

Lift	Sets and reps
Squat	5 x 5
Bench press	5 x 5
Barbell row	5 x 5

Workout B

Lift	Sets and reps
Squat	5 x 5
Overhead press	5 x 5
Deadlift	1 x 5

Week pattern: A-B-A / B-A-B, repeating.

Progression and stall rules

Add weight after a clean session

If you finished all five reps of every set on a lift, add 5 lb (2.5 kg) to it next time. The official guide calls 5 lb the default, allows 2.5 lb for the smaller upper-body lifts, and allows 5 to 10 lb for squat and deadlift.

Repeat the weight after a miss

A set where you did not get five clean reps counts as failed, and so does a rep with poor form or a short range of motion. Repeat the same weight at the next workout.

Deload after three misses

If you repeat a weight three times and still cannot finish 5x5, take about 10% off the bar and build back up from there.

When stalls keep coming

Check sleep, food and rest between sets first. If you keep missing weights on most lifts, you have outgrown the program and need one with more weekly structure.

Weekly volume

Work sets per lift, counted from the schedule above (warm-ups not included).

Lift	Week 1	Week 2
Squat	15	15
Bench press	10	5
Barbell row	10	5
Overhead press	5	10
Deadlift	1	2

Who it suits

A good fit

New lifters who want a plan with no choices to make.
Returning lifters who have been away for a year or more and want to rebuild a base.
Anyone who can train three days a week for about an hour and has a barbell, a squat rack, a bench and plates.

Look elsewhere if

Lifters who already stall on most lifts every week. You need more than adding weight each session.
People who want arm, shoulder or back volume built into the plan. StrongLifts keeps assistance work optional.
Anyone who cannot train at least two days a week. The official guide allows two days, but progress slows.

Common mistakes

Starting too heavy

The first weeks should feel easy. Start with the empty bar, or a weight you could lift for about ten reps. That leaves room for months of small jumps.

Skipping warm-up sets

Do two sets of five with the empty bar on squat, bench and press, then climb to your work weight in a few steps. It takes about five minutes and keeps the heavy sets crisp.

Rushing the rest

Rest one to two minutes after easy sets, about three minutes after normal work sets, and up to five minutes after a set that nearly beat you. Short rests are a common reason the fifth set falls apart.

Adding weight after a grind

Add weight only after you finish every rep with good form. Repeating a weight is part of the plan.

Staying on the program too long

Weekly jumps end for every lifter. When they do, move to a program with more structure instead of resetting the bar again.

Your sample week

For each lift, enter: Weight you can lift for 5 reps today. The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.

Workout A

Squat
Set	Reps	Weight (lb)
1	5	135
2	5	135
3	5	135
4	5	135
5	5	135

Bench press
Set	Reps	Weight (lb)
1	5	95
2	5	95
3	5	95
4	5	95
5	5	95

Barbell row
Set	Reps	Weight (lb)
1	5	85
2	5	85
3	5	85
4	5	85
5	5	85

Workout B

Squat
Set	Reps	Weight (lb)
1	5	135
2	5	135
3	5	135
4	5	135
5	5	135

Overhead press
Set	Reps	Weight (lb)
1	5	65
2	5	65
3	5	65
4	5	65
5	5	65

Deadlift
Set	Reps	Weight (lb)
1	5	135

The spreadsheet

The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.

Download the .xlsx

Open it in Google Sheets

Download the .xlsx file above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.

Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.

How it compares

StrongLifts 5x5 vs Starting Strength

Both are novice linear progressions that add weight every session. Starting Strength uses 3x5 on most lifts and adds a power clean. StrongLifts uses 5x5 and a barbell row, which means more squat volume in each session. Read the Starting Strength guide.

StrongLifts 5x5 vs Greyskull LP

Greyskull LP ends the main lift with an all-out set of five or more reps, which gives you a built-in signal for how hard to push. StrongLifts gives you a fixed 5x5 and a clear pass or fail on every lift. Read the Greyskull LP guide.

StrongLifts 5x5 vs GZCLP

GZCLP moves you down through rep schemes when you miss reps and adds accessory work, so it lasts longer than StrongLifts before you need a new program. It is also more to track. Read the GZCLP guide.

Load StrongLifts 5x5 into Train and log each session against the plan.

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Common questions

How long should I run StrongLifts 5x5?

Until you stall on most lifts. For many new lifters that is three to six months. The official guide says you should not expect to lift the same weight week after week for a year.

Why is the deadlift only one set?

The official guide treats the lighter sets as ramp-up work and the one heavy set of five as the work set. After 5x5 squats and 5x5 presses, more deadlift volume is hard to recover from.

What weight should I start with?

If you are new, 45 to 95 lb (20 to 40 kg) for squat and bench, 45 to 65 lb (20 to 30 kg) for overhead press, 65 to 95 lb (30 to 40 kg) for row and 95 to 135 lb (40 to 60 kg) for deadlift. If you have trained before, start at a weight you could lift for about ten reps.

Can I add accessories?

Yes, and the official site publishes optional arm and ab work. Keep it light so it does not take recovery away from the five main lifts.

Does it work for women?

Yes. The official guide suggests 2.5 lb jumps for bench press and overhead press for women, and the same A/B structure applies.

What do I run after it?

Common next steps are an intermediate program such as Texas Method or a weekly-wave program such as 5/3/1. Pick one when you miss weights on most lifts for several weeks.

Know where you stand

Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.

Sources and credit

StrongLifts 5x5 was created by Mehdi Hadim. The official guides are at stronglifts.com. This guide describes the program in our own words and links to the official sources.

Checked October 11, 2026. Symmetric Strength is not affiliated with Mehdi Hadim or StrongLifts. Program names are used only to identify the programs.