A muscular body is more attractive than a fat one. Your waist and body-fat will decrease – without doing cardio. Eat right on top of lifting weights and you’ll lose fat. You’ll also burn more energy post-workout for muscle recovery. The heavier the weights, the more energy you’ll burn. You’ll also regain lost muscle and stop muscle loss from aging/dieting. If you’ve never done a proper training program like this one before, you can gain up to 24lb of lean muscle in a year. Your muscles will become stronger and bigger to lift the weights. Picking up heavy objects, carrying groceries or walking up stairs will be easier. Your strength will transfer to physical activities outside the gym. You’ll quickly lift more than other people. More Strength. You’ll gain strength on every StrongLifts 5×5 exercise.Do it by the book and here’s what you can expect… But I’ve never met someone who didn’t improve with this program. The magnitude of the gains and time it takes varies. The typical result you can expect if you do StrongLifts 5×5 as laid out is an increase in strength and muscle mass. But these results are atypical for older lifters or females with less testosterone. Your results depend on your age, gender, weight, technique, nutrition, sleep, experience, consistency, effort, etc. Many people have doubled their Squat to 300lb, gained 24lb and lost 12lb in a year on this program. But most people are surprised by how long they can add weight each workout with such a simple program. Eventually you’ll struggle to get five reps and fail (there are ways to get around that). Your goal is to add weight every workout for as long as you can. Start with the bar and you could be Squatting 100kg/220lb for 5×5 in 12 weeks. Within four weeks you’ll be Squatting 30kg/60lb more, pressing 15kg/30lb more and Deadlifting 30kg/60lb more. The first weeks will feel easy. But the weight will increase fast. You need small plates of 1.25kg/2.5lb to do this. So Squat 5×5 27.5kg/60lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar. On Deadlift add 5kg/10lb. So if you’re new to lifting and started with the recommended starting weights, your first two weeks will look like this… StrongLifts 5x5 Week 1Īll weights include the bar because you lift it. Increase the weight every workout on each exercise where you completed five reps on each set. This gives you more Deadlift volume without the intensity of doing several sets of five with the same weight. If you want to do more than 1×5 Deadlift, better is to warmup by doing sets of five reps. Most people find that 5×5 Deadlifts after 5×5 Squats is too hard once the weights get heavy, and that Deadlift increase fine doing only 1×5.
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This is because you’re doing Squats 3x/week with increasing weights. Note that Deadlifts is only one set of five reps (1×5). Repeat until you’ve done five sets of five (5×5).
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Squat 20kg five times, rack the weight, and rest 90 seconds.
#Does stronglifts 5x5 work free
If you’ve never done these exercises before, haven’t done them in years, or you’re intimidated by free weights then start with the lowest weights possible. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. Start light so your body can get used to Squatting, pressing and pulling three times a week. Week four and six will look like week two. Week three and five will look like week one. Your second week will look like this if you train Monday, Wednesday, and Friday like most people… StrongLifts 5x5 Week 2 Then keep alternating the workouts each time you go to the gym. Start week two with workout B because you finished week one with workout A. Your first week will look like this if you train Mo/We/Fr… StrongLifts 5x5 Week 1 Start StrongLifts 5×5 by doing workout A. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. Most people train Monday, Wednesday and Friday. Alternate workout A and B each time you train. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Wait one day before doing your next workout.
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Never train two days in a row or do two workouts in a day. Workout B: Squat, Overhead Press, Deadliftĭo three workouts per week.Workout A: Squat, Bench Press, Barbell Row.The StrongLifts 5×5 strength training program consists of two workouts… StrongLifts 5×5: Get Stronger Lifting Weights 3x/Week