StrongLifts 5×5 is is a beginner workout routine where you workout three days a week. It’s a simple program that’s meant to be easy to follow. It’s also extremely overrated when it comes to body sculpting.
To be fair, I have to admit that the StrongLifts 5×5 workout deserves credit for introducing new trainers to weight lifting. This we all can agree is a good thing.
The problem with StrongLifts 5×5 is that it leave too much to be desired if your goal is to build an aesthetic physique. StrongLifts lacks the volume needed to grow to your fullest potential.
Sure, you will get stronger with the StrongLifts routine, but you will get stronger with any progressive overload program that you do consistently.
For years StrongLifts was lauded as the go-to workout program for beginners. StrongLifts was a phenomenon. It hit the internet scene relatively early and spread fast and far.
People got a little bigger and a little stronger with StrongLifts, but then they quit the program because it doesn’t get them the body they want.
I’ve personally seen several people use StrongLifts and not make any noticeable improvement in their physique.
In this post I explain why StrongLifts doesn’t work and I provide better ways to build a great physique.
What is StrongLifts 5×5?
If you’re reading this I’m going to assume you are new to lifting, so let’s start from the beginning.
StrongLifts 5×5 is a weight lifting routine where you workout just three days a week. The ‘5×5’ stands for 5 sets of 5 reps performed for each exercise.
Each workout consists of a combination of three barbell exercises. Each set is performed with the same weight for each exercise.
Weight is added each workout in consistent amounts. Usually in increments of 5-10 pounds depending on the exercise.
StrongLifts 5×5 Exercises
StrongLifts 5×5 routine consists of 5 barbell Exercises:
- Squat
- Bench Press
- Deadlift
- Pendlay Row / Bent Over Row
- Military Press (a.k.a Overhead Press)
Each exercise is a compound lift. Compound exercises engage the most muscle fibers and traing your body to work together as a unit.
StrongLifts 5×5 Workout Routine
These 5 exercises combined to make up two workouts:
StrongLifts Workout A
Consists of the following exercises
- Barbell back Squat – 5 sets of 5 repetitions
- Bench Press – 5 sets of 5 repetitions
- Barbell Row – 5 sets of 5 repetitions
StrongLifts Workout B
Consists of:
- Barbell back Squat – 5 sets of 5 repetitions
- Overhead Press – 5 sets of 5 repetitions
- Deadlift – 5 sets of 3 repetitions
The workouts are performed in alternating fashion:
- Monday – Workout A
- Wednesday – Workout B
- Friday – Workout A
So, this routine gives you 1-2 rest days between workouts.
The goal is to increase the weight lifted for each exercise by 5-10 pounds each week. This ensures you are getting stronger and making progress.
The Problems with StrongLifts 5×5
There are many problems with StrongLifts.
StrongLifts is not a bodybuilding routine. It’s a pure strength training routine. While you should always focus on getting stronger, you want to build muscle too.
And 5×5 programming is not optimal for building muscle (hypertrophy).
Not Enough Frequency
Three workouts a week is not enough to transform your body in a noticeable way. (Not quickly anyway)
Beginners can get away with three workouts per week, if the workouts are total body and higher volume. The best way to make progress working out only three days a week is with High Intensity Training, but beginners won’t do this type of training until they have a few years of experience.
At the prescribed volume of StrongLifts, training should occur five days a week. This would help make considerable gains.
Not Enough Variety
Only five exercises, done over and over and over again.
Granted, these are some of the best exercises you can do, but a little variety goes a long way.
Specialization has its place, and drilling the fundamental lifts cannot be done enough, there is simply not enough exercise variety to stimulate the muscles maximally.
Not Enough Upper Body Training
Bench Press, Shoulder Press and Rows are excellent upper body exercises, BUT your chest, shoulders and back need more volume than 5 sets of 5 reps twice a week to grow.
Hitting chest once or twice a week with only 5-10 sets is suboptimal.
Sculpting a great upper body requires strength and hypertrophy training.
Not Enough Volume
You need more than one set of deadlifts once a week to get stronger.
But that’s all you get with StrongLifts 5×5. One set of deadlifts performed for 5 reps.
Not good if you want to make serious muscle gains.
No Accessory Work
StrongLifts 5×5 has no bicep, tricep, core, or ab training.
Sure, the barbell workouts train these muscles secondarily, but some tactful accessory work would serve to improve the overall lifts.
And it would drastically improve your musculature.
StrongLifts 5×5 is Boring
It’s a snooze-fest. A total bore. Sure, the workouts a quick but that’s because there’s not much to them.
StrongLifts is the workout equivalent to eating dry chicken breast and rice. Every. Single. Day.
Progress Plateaus Quickly
Your progress will likely stall out with this program.
StrongLifts 5×5 does incorporate ‘deloads’ into the program to help break through sticking points.
You’ll reach plateaus quickly, and have to drop the weight down in order to continue progressing.
And using the method prescribed by this workout, you may not move passed plateaus at all.
StrongLifts Will Not Get You Ripped
The intensity is too low and the tempo is too slow. And we all know that intensity is the common denominator for building much. Every working routine needs to be intense enough to create growth.
There’s too much rest between sets and not enough repetitions to keep your heart rate elevated. Which means you will not be burning fat.
(If you want a great conditioning workout, try Vince GiRonda’s 8×8 – For intermediate trainers only.)
Ok, that’s enough bashing for now. Let’s look at the flip side so you can be the judge.
StrongLift 5×5 Workout Benefits
I’m a fair guy and want to give StrongLifts credit where it’s due.
The basic barbell exercises in StrongLifts routine are great. You can never train the basics enough. StrongLifts does an excellent job of forcing trainers to get really good at the basics.
StrongLifts 5×5 is super easy to follow (if you stick to it and don’t get bored). It’s simple and and can be done at home. All you need is a bench and a barbell, and squat rack. You can build a home gym for less than an annual membership to most gyms.
StrongLifts 5×5 is straight forward it and takes less than 3 hours a week to train, but there’s better ways to spend your gym-time. I’ve created a ‘Better Than StrongLifts Workout’ for You to try below.
Alternatively, you can check out the Reg Park 5×5 Workout Routine which is what Arnold Schwarzenegger started his bodybuilding pursuits with.
The ‘Better Than StrongLifts 5×5 Workout for Beginners’
First and foremost, you need to be able to do 10 pushups in a row before you touch the weights. I also recommend you be able to do at least one pull-up to ensure you have the proper amount of muscle and body control. It’s important to do calisthenics before weight training to prevent muscle imbalances and to build coordination.
Once you can perform those simple bodyweight exercises, it’s time to move on to weight training.
Here’s the workout I’d suggest for a beginning weight trainer. This workout is designed to build muscle, burn fat and make you strong.
It focus on building powerful muscles that have some size and look great. Each workout is either Upper Body focused or Lower Body focused.
Monday – Upper Body Power Workout A
- Bench Press
- Barbell Row
- Overhead Press
- Pull Ups (assisted with machine or bands. Or Pull-Down Machine)
Each exercises is done for 5 sets of 5 reps.
Tuesday – Lower Body Power Workout A
- Squat – 5 sets of 5 reps
- Deadlift – 5 sets of 3 reps
- Lunges holding dumbbells – 3 sets of 10 steps total per set
Thursday – Upper Body Hypertrophy Workout B
- Incline Bench Press
- Barbell Row
- Overhead Press
- Pull Ups (assisted with machine or bands. Or Pull-Down Machine)
Each exercises is done for 4 sets of 8-10 reps.
Friday – Lower Body Hypertrophy Workout B
- Squat – 4 sets of 8 reps
- Floor Clean – 4 sets of 6 reps
- Lunges holding dumbbells – 3 sets of 16 steps total per set
Perform warm up sets as needed. Use the same weight for each working set. Increase the weight by 5-10 pounds each workout if possible.
Perform this workout for 8 weeks straight then take a week off. Repeat for another 8 weeks.
The Final Verdict on StrongLifts 5×5
My final verdict: It’s better than nothing but leaves too much to be desired.
StrongLifts 5×5 introduces newbies to the Progressive overload principle in a straight forward way.
The exercises selection is good but more exercises should be added. The rep and set scheme is not great for building muscle.
It’s worth looking into a hybrid workout that contains strength and hypertrophy training. Something like a 4×8 or 3×10 routine would yield better results.
The Reg Park 5×5 is better then strong lifts, ramping your poundage up with 2 WU sets and 3 working sets. This program IS a BB program, anyone doubting this need only look at Reg Park.
Volume training and HT training are both questionable in value. Bang for the buck best program is 5×5 Park or Bill Star also has a better program then Stronglifts. Both of these are Old school and make Huge gains for the effort.
James
Good comment James. I agree that a simple, total body, strength program like Reg Park’s 5×5 is great for building a foundation of muscle.
At some point I do think it’s valuable to do volume training and HIT to further build and sculpt the muscles. But doing those things after doing something like 5×5 for a while and getting bigger and stronger first.
This article is a load of BS.
Agreed.
Another bodybuilder hating on strength training. Trash article bro
Yes I agree. The stronglifts program webpage clearly mentions that it’s not suitable for sculpting an aesthetic physique, but better suited for volume and strength gains. And it’s also for absolute beginners : once you plateau, you are supposed to switch to a better program. Many beginners give up after trying to follow a fancy and overly complicated routine to no avail. Also, it’s incorrect to suggest stronglifts is a “purely strength training” routine and won’t build any muscle at all. Lastly, “boring” is purely subjective and cannot be the basis for assessing the efficiency of a workout program.
This article is laughable. Stronglifts is an outstanding plan. If you start lifting heavy weight your body will change significantly and accessory work is not needed. Of all the workouts I’ve done, Stronglifts and Renaissance Periodization work the best.
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