How Does This Workout Work?

StrongLifts 5x5 is a full body training program. 

It uses free weight, compound exercises to increase your strength and muscle mass. You train three times a week, doing three exercises each workout. Rest at least one day before doing your next workout. Most people train Monday/Wednesday/Friday. But you can also train Tuesday/Thursday/Saturday for example.

The goal of each workout is to lift more weight than you did last time. You do five sets of five reps (except on Deadlift which is  only 1x5), and try to lift 2.5kg/5lb more every workout. The heavier the weights you lift, the stronger you get. The stronger you get, the bigger your muscles becomes.

Thousands of people have changed their bodies and lives with StrongLifts 5x5. The main reason it's popular is because it's simple, time-efficient, and effective. You don't need to spend hours in the gym to get results, don't need to do tons of exercises. 

The program only works if you use free weight barbells. It does not work with machines, smith machines or dumbbells.

For more information read the detailed guide on the website