StrongLifts 5×5: The Ultimate Beginners Workout Routine
What is StrongLifts 5×5?
Stronglifts 5×5 is a workout routine using standard bread and butter compound weightlifting exercises. These lifts consist of a squat, bench press, barbell row, overhead press and a deadlift.
Using these five weightlifting exercises over the course of only 3 days a week it is said that you can build strength, increase muscle mass and burn fat.
Build strength, increase muscle mass and burn fat.
Basically, I’ve covered the starting goals for any beginner weightlifter in one sentence. You most likely either want to increase muscle mass, build strength or burn excess fat (without cardio), or you want to do some combination of all three.
Oh, and you also don’t want to be required to spend 7 days in the gym either.
Surprisingly, you can have all of the above using the Stronglifts 5×5 workout routine. If you’re new to weightlifting or just new to the concept of a Stronglifts 5×5 routine, we’ll cover the basics here and get you on the fast track to hitting all the goals.
Why StrongLifts 5×5 is Great for the Beginner Weight Lifter
As we briefly discussed above, the Stronglifts 5×5 workout routine is great for beginners. Here are some reasons you should consider trying out Stronglifts 5×5, whether you’re a beginner weightlifter or not.
Burn Fat Without Cardio
If cardio is the only way you know how to burn fat, well then, I’m going to blow your mind. Stop. You don’t need to hit the treadmill for an hour to burn fat.
The more muscle you have, the better and more efficient your body is going to become at burning fat, even when you’re not working out. This is called the basal metabolic rate, and adding muscle to your body will super charge your metabolism.
This is going to make your body convert those calories into energy at a high rate and more efficiently than you would otherwise.
Build a Solid Base with Stronglifts 5×5 Program
Everyone wants to be able to show off the big chest and popping biceps, but none of those really matter without building a solid base first. The “big three” as they are called is the squat, deadlift and bench press. Guess what? That’s three out of the five exercises for Stronglifts 5×5.
Building a strong lower half will actually help to improve with virtually all of your other lifts. Why is that? Take the squat for example, when you perform a squat, not only are you working the leg muscles, but you are also working traps, your back, calves, etc. These other muscles are recruited to help stabilize your body and lift the weight.
This is what we talk about when we say these types of lifts are “Compound Lifts”.
Total Body Workout
If you are a beginner without much muscle mass and in need of improvement in all areas, you are going to want to hit as many muscle groups as possible.
You want the most bang for your buck. The combination of all five of these workouts will recruit and use all the major muscles in the body.
You don’t need to worry about isolation exercises to begin with. You need to be building a strong foundation for later on when you’re ready to hyper-focus on certain areas after the initial muscle mass has been built. A Stronglifts 5×5 routine will stimulate the most amount of muscle growth.
If you want other lifts than the 5 used with the Stronglifts 5×5 program, check out this article: 17 Compound Lifts to Gain Muscle Mass Fast
Workout Only 3-days a Week With Stronglifts 5×5
There are some common excuses people make when they don’t want to exercise. Most will revolve around time restrictions, work, or straight-up laziness. The advantage to Stronglifts is that it is only a 3-day a week routine.
That means that if you know there is going to be conflicts on your normal gym day the coming week, rearrange the schedule to still get the three days in.
Note: We’ll touch on this later, but you don’t want to do Stronglifts 5×5 two days in a row, for obvious reasons, like letting your body recover. So, if you need to rearrange, plan accordingly.
Simple Plan to Follow
If you haven’t realized by now, it should be fairly obvious. This is an easy plan to follow, 3 days, only five different exercises and you’re done. There’s not a bunch of complicated exercises to do, or setting a timer, or the need to go to the gym 6 out of 7 days.