The 5x5 Workout Program: StrongLifts vs Starting Strength Compared
The 5x5 workout program built more beginner strength than any routine on the internet. Here's the complete guide — StrongLifts vs Starting Strength, exact percentages, progression, and how to run it.
The 5x5 workout program is the single most-used beginner strength program of the last 20 years. Two versions dominate: StrongLifts 5x5 (Mehdi) and Starting Strength (Mark Rippetoe). They look similar. They're not.
I'm Pasha, founder of 1RM.fit. The 5x5 workout program is the second most-loaded routine in our database (after 5/3/1). Here's the complete comparison.
How the 5x5 Workout Program Works
Both StrongLifts and Starting Strength run 3 workouts per week (Mon / Wed / Fri, or Mon / Wed / Sat). You alternate between two workouts:
- Workout A: Squat, bench press, barbell row
- Workout B: Squat, overhead press, deadlift
Every lift is done for 5 sets of 5 reps at the same working weight. Every session you add 2.5 kg (or 5 lb) to each lift. Squat 3x per week. Bench, row, OHP each 1.5x per week. Deadlift 1.5x per week.
That's the entire program. Beautifully simple. Brutally effective for beginners.
StrongLifts 5x5 vs Starting Strength — The Real Differences
Working Sets
- StrongLifts: 5 sets × 5 reps on every lift
- Starting Strength: 3 sets × 5 reps on every lift (except deadlift = 1×5)
Bar Row vs Power Clean
- StrongLifts: Barbell row on Workout A
- Starting Strength: Power clean (or barbell row) on later phases
Programming Philosophy
- StrongLifts: More total volume, marginally slower stalling. Better for muscle
- Starting Strength: Less volume, faster weight increases. Better for pure strength
Sample Week — StrongLifts 5x5 Workout Program
Monday — Workout A
- Squat: 5 × 5 @ 60 kg
- Bench press: 5 × 5 @ 50 kg
- Barbell row: 5 × 5 @ 40 kg
Wednesday — Workout B
- Squat: 5 × 5 @ 62.5 kg
- Overhead press: 5 × 5 @ 30 kg
- Deadlift: 1 × 5 @ 70 kg
Friday — Workout A
- Squat: 5 × 5 @ 65 kg
- Bench press: 5 × 5 @ 52.5 kg
- Barbell row: 5 × 5 @ 42.5 kg
Next Monday, everything goes up 2.5 kg again. That's the "linear progression" every 5x5 workout program runs on.
The Deload Rule
If you fail to complete all 5×5 reps at the same weight for 3 sessions in a row, deload 10% and ramp back up. This is the single most important rule most beginners break — they grind failure reps for weeks and stall permanently.
Example: You fail 5×5 at 100 kg squat three sessions running. Deload to 90 kg. Add 2.5 kg every session again. You'll blow through 100 kg in a month.
How Long Can You Run a 5x5 Workout Program?
True beginners: 3-6 months of consistent progression. After that, weight jumps every session stops working — you need a new stimulus.
When 5x5 stops working, the next step is usually Madcow 5x5 (an intermediate weekly-ramp variation) or Jim Wendler's 5/3/1. See our 5/3/1 complete guide.
Assistance Work — Do You Need It?
StrongLifts says no. Starting Strength says minimal. The truth: after 8-12 weeks, most lifters benefit from small amounts of accessory work — 2-3 sets of dips, chin-ups, and abs, 2-3 times a week.
Don't add assistance work before you're stalling on the main lifts. It just steals recovery.
The 5x5 workout program is not magic — it's just the most efficient way for a beginner to run linear progression on the compound lifts before diet, sleep, and stress start mattering more than the program.
Common 5x5 Mistakes That Kill Progress
- Skipping squats: The program only works because you squat 3x per week
- Grinding failure reps: If you can't hit 5×5, deload — don't try to force it
- Adding random accessory work: Undereating + overtraining = stalled progress
- Undereating: Linear progression requires a small calorie surplus for most beginners
- Bad sleep: 7-9 hours or the program stops working
Track Your 5x5 Workout Program Automatically
1RM.fit has both StrongLifts 5x5 and Starting Strength templates built in. Load your starting weights, hit start on Monday, follow the sets. The app auto-adds 2.5 kg every session. Detects failure. Prompts a deload when needed.
Download 1RM.fit free and load a 5x5 workout program in 60 seconds. No spreadsheet needed.
Looking for something different? See our push pull legs routine guide or our workout plans to build muscle comparison.
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