StrongLifts 5x5 - The Simplest Workout To Get Stronger

10/3/2016
StrongLifts5x5:TheSimplestWorkoutToGetStronger
STRONGLIFTS
55
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StrongLi s 55: The Simplest Workout To Get

Stronger, Build Muscle and Burn Fat
Squat, Bench and Deadli s are the main exercises of StrongLi s 55
Strongli s 55 is thesimplest, most e ective workout to get stronger, build muscle and burn fat.
Thousands ofpeople have used the StrongLi s 55 workoutto change their bodies and lives. The
program is easy to follow and only takes three workouts a week of about 45 minutes.
Strongli s 55 uses five free weight compound exercises: the Squat, Bench Press, Deadli , Overhead
Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45
minutes per workout. You Squat every workout, three times a week.
55 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadli s.
Deadli is only one set of five reps (15) because doing more would beat you up. Plus, Squatting three
times a week will get you stronger at Deadli s since it works similar muscles.
Unlike most bodybuilding routines, your goal on StrongLi s 55 isnt to reach failure, get pumped or be
sore. Your goal is to add weight. Heres how: start light, focus on proper form and add 2.5kg/5lb each
workout for as long as you can. This is the simplest way to get results fast.
Contents [hide]
1 Introduction
1.1 Summary of Strongli s 55
1.2 Videos of Strongli s 55
1.3 History of StrongLi s 55
1.4 Reviewsof StrongLi s 55
1.5 How To Get Started
http://stronglifts.com/5x5/
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2 Goals
2.1 Getting Stronger
2.2 Building Muscle
2.3 Losing Weight
2.4 Losing Fat
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2.5 Adding Bulk
3 Exercises
3.1 Squat
3.2 Bench Press
3.3 Deadli
3.4 Overhead Press
3.5 Barbell Row
4 Equipment
4.1 Power Rack
4.2 Olympic Barbell
4.3 Olympic Plates
4.4 Fractional Plates
4.5 Bench
4.6 Chalk
4.7 Shoes
4.8 Belt
4.9 My Home Gym Setup
5 Frequently Asked Questions
5.1 What does 55 mean?
5.2 What does 15 mean?
5.3 Why only 15 Deadli s, not 55?
5.4 How much weight should I start with?
5.5 How long should I rest between sets?
5.6 What should I do between sets?
5.7 How long should I rest between exercises?
5.8 How fast should I li ? Whats the tempo?
5.9 How should I warm up?
5.10 How should I breathe?
5.11 Can I change the order of exercises?
5.12 CanI do workout A and B on the same day?
5.13 CanI train two days in a row?
5.14 What if I fail to get 5 reps?
5.15 What if I keep failing at the same weight?
5.16 How long should I do StrongLi s 55?
5.17 Does StrongLi s 55 work for women?
5.18 What if the answer to my question isnt here?
6 Apps
7 Spreadsheets
8 See Also
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Introduction
Summary of Strongli s 55
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Summary
of21 Strongli s 55
StrongLi s 5x5 Week
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StrongLi s 55 consists of two full body-workouts:
Workout A: Squat, Bench Press, 55

Barbell Row
EXERCISES
Workout B: Squat, Overhead Press, Deadli ,
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You train three times a week, alternating workout A and B, and resting at least one day between two
workouts. You never train two days in a row because your body needs days o to get stronger.
Most guys train Monday, Wednesday, Friday. But you can li Tuesday, Thursday, Saturday or Sunday,
Tuesday, Thursday. As long as you train three times a week, and take at least one day o between two
workouts for your body to recover, youll get stronger.
The first time you do StrongLi s 55 you start with workout A. Two days later you do workout B. So first
week is A/B/A, second week B/A/B, third week A/B/A, and so on. Like this
StrongLi s 5x5 Week 1
Monday
Wednesday
Friday
Squat 5x5
Squat 5x5
Squat 5x5
Bench Press 5x5
Overhead Press 5x5
Bench Press 5x5
Barbell Row 5x5
Deadli 1x5
Barbell Row 5x5

Monday
Wednesday
Friday
Squat 5x5
Squat 5x5
Squat 5x5
Overhead Press 5x5
Bench Press 5x5
Overhead Press 5x5
Deadli 1x5
Barbell Row 5x5
Deadli 1x5
Week three of StrongLi s 55 is like week one, week four like week two, week five like week one, etc. If it
doesnt make sense, download the StrongLi s 55 spreadsheets to get a 12 week overview. If youd like
me to email you a copy of these StrongLi s 55 spreadsheets for free, click the link below
Click here for StrongLi s 55 spreadsheets (kg)
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Click here for StrongLi s 55 spreadsheets (lb)

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55 means five sets of five reps with the same weight. This excludes your lighter warmup sets. 15 is one
heavy set of five reps, a er youve warmed up, and applies to Deadli only (Squatting 3x/week will get
55
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you stronger for Deadli s because it works similar muscles. No need for more sets).
Your goal isnt to get pumped or sore (although thats possible once the weights get heavy). Your goal is
to increase the weight each workout. If you get five reps on each set, add 2.5kg/5lb next time you do that
exercise (so 1.25kg/2.5lb on each side of the bar). If you get 15 on Deadli s, add 5kg/10lb next time.
Dont start too heavy or youll get sore legs and feel like skipping workouts in week one. Start light to let
your body get used to Squatting three times a week. Remember youre adding 2.5kg/5lb per workout or
30kg/60lb per month on Squats. The weight will increase fast. No need to start too heavy.
If youve done free weight exercises like Squat, Bench and Deadli before, with proper form, start with
50% of your five rep max. If youve never used free weights, havent li ed in years, or you have no idea
what a five rep max means, start with these weights:
Squat, Bench Press, Overhead Press: 20kg/45lb. Thats the empty Olympic bar.
Deadli : 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.
You start heavier on Deadli s and Barbell Rows because you cant do these exercises with proper form
holding an empty bar in the air. Each rep must start with the weight on the floor.
Heres how your first two weeks of StrongLi s 55 will look like if you start with these weights.
Monday
Wednesday
Friday
Squat 5x5 20kg
Squat 5x5 22.5kg
Squat 5x5 25kg
Bench Press 5x5 20kg
Overhead Press 5x5 20kg
Bench Press 5x5 22.5kg
Barbell Row 5x5 30kg
Deadli 1x5 40kg
Barbell Row 5x5 32.5kg

Monday
Wednesday
Friday
Squat 5x5 27.5kg
Squat 5x5 30kg
Squat 5x5 32.5kg
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Overhead Press 5x5 22.5kg
Deadli 1x5 45kg
Bench Press 5x5 25kg

55
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Barbell Row 5x5 35kg
Overhead Press 5x5 25kg

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Deadli 1x5 50kg
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All weights include the weight of the bar because you li it. So Squat 55 27.5kg is 3.75kg on each side of
the Olympic bar. It also means five sets of five reps using 27.5kg on all five sets. If you get five reps on
each set, add 2.5kg on your Squats next time. Thats a plate of 1.25kg on each side of the bar.
OnDeadli sincrease the weight by 5kg/10lb per workout thats 2.5kg/5lb on each side of the bar.
TheDeadli uses more muscles than other exercises, youll have an easier time progressing on it. So use
bigger increments, then once you reach 100kg/220lb, switch back to the regular 2.5kg/5lb per workout.
If these weights feel or look easy, remember youre adding 2.5kg/5lb each workout. That means youll
Squat 50kg/110lb in four weeks, 80kg/175lb in eight weeks and 100kg/220lb in 12 weeks for 55! Thats
more than what most guys Squat in your gym. Think long-term and youll get stronger.
Now youll add weight each workout longer than you think. But not forever. A er a while youll struggle
to get five reps. Eventually youll miss reps. Just try again next workout. If that doesnt work, theres more
ways to break through plateaus. But right now what matters is that you get started!
Videos of Strongli s 55
I wanted to show you Strongli s 55 is so simple and easy, anybody can do this. So I created two videos
in which Im doing the full StrongLi s 55 workouts A and B.
In these videos youll see me li ing the weights youll be li ing in weeks 8/9. Im also answering common
questions about Strongli s 55 . Notice I complete each workout in less than 30 minutes.
StrongLifts 5x5 Workout A: FULL Video (Ofcial)
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StrongLifts 5x5 Workout B: FULL Video (Ofcial)

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Note: if youd like to see me li heavier, heres a video where I Squat 170kg.
History of StrongLi s 55
Strongli s 55 is based on the 55 routine of Arnold Schwarzeneggers mentor, Reg Park.
Reg Park was the first guy to write about 55 in 1960. Many people have written about the 55 routine
during the last 60 years, before I was even born. So I didnt invent this :)
I stumbled on the 55 routine in 2003. I was doing bodybuilding split routines at that time and got fed up
training up to six times a week, spending two hours in the gym, hitting failure on each set, waking up sore
every day, etc. Unfortunately I didnt know any other way to train
During Summer 2003 I went on holiday to Turkey with two friends. Some guys who didnt look like they
li ed weights challenged us to armwrestling. I lost against all of them (again!).
This made me realize I was strong in the gym, but not outside. It was all fake gym strength. Pu y, bogus
muscles. Lots of show, but zero go. So back in Belgium I googled how to get stronger. And thats when
I discovered that to gain strength, you have to
Use free weights, not machines.
Do compound exercises, not isolation.
Add weight, not train for pump and soreness
It made sense. So I searched for a routine that had all these ingredients to get stronger. And thats when I
found a guy on a forum raving about an oldschool routine. It was called 55
I was skeptical. 55 looked too simple three exercises, three times a week, 45 minutes per workout.
There was no isolation, no high reps, no machines, no failure training, no pump, nothing. And yet this
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guy claimed Id get stronger by training LESS and doing LESS? It seemed too good to be true
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But I gave it a try and it turned out to be true. And so 55 became the foundation for everything I did. I
even told my friends to do 55. It was so simple and easy. Plus, we all got stronger.
55
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In 2007 one of my friends told me to start a website on how to get stronger. I was reluctant since I could
barely write English. But I got tired seeing guys waste their life (as I did) on bodybulding split routines
without getting stronger. So I stopped making excuses and created Strongli s.com
In the beginning Strongli s was just me telling people the basics: free weights, compound exercises, add
weight, Squat, etc. But they asked for more: they wanted a routine to get stronger. So I shared what had
worked for me and all my friends: the 55 routine from Reg Park.
It started with an article Beginner Strength Training Program. People tried it and got stronger. Within
a few weeks, that post had 200 comments. Some Members of my online community began referring to
this routine as StrongLi s 55. It sounded simpler. So I began calling it that too.
Today StrongLi s 55 is all over the Internet. Every li ing forum has guys who used my program to get
stronger. Some call me the 55 guy. Great, but I didnt invent this. I simply put info together, built 55
apps to track your workouts, and spread the word about 55. Real credit goes to Reg Park.
Reviewsof StrongLi s 55
Heres a video from Elliot Hulse from strengthcamp reviewing and recommending the StrongLi s 55
program for gaining strength, building muscle and burning fat. I didnt pay or even ask for this.
Stronglifts 5x5 (why I like it)
More reviews of StrongLi s 55

Muscle and Fitness StrongLi s 55 review
The Art Of Manliness review of StrongLi s 55 (by Brett)
Gym -Talks Review of StrongLi s 55
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If youve posteda helpful review of StrongLi s 55 on your site, send me the link through the contact
form.
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How To Get Started 55
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The best way to find out if StrongLi s 55 can get you stronger, is try it for 12 weeks. The program is free
so you have nothing to lose. Heres the best way to get started
1. Watch the videos youll see its so simple, anybody can do this.
2. Grab my spreadsheets it will motivate you to see how strong youll be in 12 weeks.
3. Find a gym you only need a power rack, bench, bar and plates. Search for a gym today.
4. Install my 55 apps theyll show you which exercise to do, with how much weight, and how long
to rest between sets. Available for free on iPhone and Android. Rated +4.5 stars.
5. Get my daily tips many guys read my daily motivational emails first thing in the morning. They
keep telling me it gives them a kick in the butt to hit the gym. Get my daily tips here.
And, get o your butt. Dont just read read read. Do my StrongLi s 55 program this week. Its only by
taking action that youll get stronger.
Goals
Getting Stronger
In Ancient Greece, the wrestler Milo From Croton got stronger for the Olympics by carrying a newborn calf
on his back each day. As the calf grew bigger, he carried a heavier weight. This training stimulated Milos
body to get stronger and build muscle. It turned him into the strongest guys of his time.
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Maybe its just a legend, but the story illustrates how StrongLi s 55 will get you strong: you dont start
heavy, hit failure and try to get pumped. You start light, do your workout with proper form, and add a
little bit of weight each time. Do this as long as you can, and youll get stronger.
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Dont worry, you wont have to use a calf.

li to build realAPPS
world strength.
Not that fake
gym
55 But youll
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strength but strength usable outside the gym. Some call it functional strength. Heres how
Free Weights. Machines balance the weight for you which leaves your stabilizing muscles weak. But
free weights force you to balance the weight yourself which strengthens your stabilizers. This
develops real-world strength. Its why Strongli s 55 uses free weights.
Compound Exercises. You rarely do single-joint movements like curls in the real world. Carrying or
picking up heavy objects always engages several muscles. So to get stronger you must practice
exercises that mimic real-world movement Deadli s, Squats, all StrongLi s 55 exercises.
Barbells. Its easier to Squat with 180kg on your back than with a dumbbell of 90kg in each hand.
Its also easier to add 2.5kg/5lb each workout when using barbells than dumbbells. Strongli s 55
uses barbells because you can li the most weight and progress more easily.
5 Reps. You can use more weight if you do five reps than 8, 10 or 12. The more reps you do, the
more tired you get and the worse your form becomes. Drop the reps and you can li more weight
with better form. StrongLi s 55 uses sets of five so you can li heavier and get stronger.
Frequency. Strength is a skill world champion Mike Tuchscherer told me once. The more you do
an exercise, the better your form gets and the more e icient you become at li ing. Youll do each
exercise several times a week on Strongli s 55 because thats key to getting stronger.
Then theres mindset strength training is a marathon, not a sprint. Dont be the hare who starts heavy
to get quick PRs. Youll gets sore, feel like skipping workouts, and plateau early on. Be the tortoise: start
light, add a little bit of weight each workout, and get stronger at a steady pace.
If you can Squat 140kg/300lb, with your hips going lower than your knees on each rep (parallel), youre
too strong for StrongLi s 55. You need a more advanced program. But if you cant Squat 100kg/225lb
using free weights and proper form, StrongLi s 55 is the simplest program to get stronger fast.
Building Muscle
Unlike many guys believe, you dont need to train a muscle directly for it to grow. You dont need to do a
dozen of exercises each workout to hit your muscles from every angle. And the best way to gain muscle is
NOT to train until failure to get pumped and wake up sore.
Instead, just get stronger. Because the stronger you are, the more weight you li , the more muscular
youll be. Li ing heavy forces your body to add muscle to your frame. Thats why the 140kg Bencher
usually has a bigger chest than the guy struggling with 60kg. More strength is more muscle.
This is also why the most successful bodybuilders ever, from Reg Park to Arnold Schwarzenegger to
Ronnie Coleman, could Deadli over 700lb. They knew the secret to gaining muscle is to get stronger by
li ing heavy. Heres a video where I show why strength is key to building muscle.
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The Secret To Gaining Muscle: More Strength Is ...

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55
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Many guys think you cant build muscle with StrongLi s 55 because its only three exercises. But the key
to building muscle isnt the amount of exercises, its the intensity. Squatting 100kg for 55 is a workout by
itself. Youre happy you dont have to do more than three exercises per workout.
Heres why: the Squat is a compound exercise. It works several muscles at the same time. Same for Bench
Press: its NOT a chest exercise. Whats holding the bar? Your hands. Whats moving? Your arms. Ever
heard of leg drive? Your whole body has to work to bench a heavy weight.
But most guys dont go heavy. They just curl, curl and curl. Thats why they can do so many exercises per
workout you cant do that with heavy compound exercises. Worse, many guys favor their arms and
chest while ignoring their legs and back. This leads to imbalanced physiques and shoulder pain.
StrongLi s 55 is di erent. You wont get an imbalanced physique because youre working your whole
body using compound exercises. And you can go heavier than with isolation exercises like curls, flies or
leg extensions. As a result, youll get stronger and finally build muscle.
Better, youll build that muscle while training less. Because youre getting a full body workout with only
five exercises. So no more gym rat, no more one muscle a day, no more five times a week B.S. Just three
workouts, done. And you can actually have a life outside the gym.
Heres how StrongLi s 55 will work each muscle in your body using only three compound exercises per
workout, three times a week, for about 45 minutes per workout
Abs. Your abs have to work hard at keeping you from collapsing under the bar when you do heavy
Squats, Deadli s and Overhead Press. Stronger abs are the secret to six pack abs. Note that you do
have to eat right as well. Otherwise your abs will be hidden behind a layer of fat.
Shoulders. Both theOverhead Press and Bench Press will work your shoulders hard to li the
weights up. Nothing worked for me to build wider shoulders until I started to Overhead Press.
Chest. Getting your Bench Press to 100kg/225lb will have the biggest impact on getting a bigger
chest. You dont need to do incline, decline or all that B.S. Just go flat and go heavy.
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Arms. One, your biceps works hard when doing heavy Barbell Rows. Two, your triceps works hard
when pressing heavy (bench, overhead). Three, youre holding the bar on each exercise, squeezing
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it hard during heavy weights. So your arms will get tons of direct and indirect work to get bigger.
Forearms. Again, your arms grip the bar hard on every exercise. That and heavy Deadli s will make
55about high
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your forearms grow bigger. Forget
rep wrist curls inAPPS
every direction.
Traps. Shrugs suck. If you want ski-slope traps, just Deadli heavy. Take before/a er pics for proof.
Your traps will be huge once you can pull 4 plates (180kg/400lb) o the floor.
Thighs. Get your Squat to 3 plates (140kg/300lb) and youll have to buy new pair of jeans. You
might even tear a pair of shorts in the gym (note: I cant be held responsible for this).
Back. Forget about wide lat pulldowns and all that. Heavy Deadli s andBarbell Rows will hit your
upper-back hard. Youll build size, strength and that v-shape everybody wants but few achieve.
Calves. Squats and Deadli s will work your calves. But dont expect miracles if you have high calf
attachments as I have. There isnt much muscle to work with in this case, mostly tendon. Calves are
largely genetics. I got over it and accepted myself as I am. I recommend you do the same.
Note that Strongli s 55 is NOT a bodybuilding program. NOT for bodybuilders. Many bodybuilders use
massive amounts of drugs and look like mutants. This site isnt about that. StrongLi s is for guys who
want to build a lean, athletic physique by getting stronger drug-free.
Losing Weight
Every now and then I get an email from a bigger guy whos panicking. Usually hes been doing StrongLi s
55 for seven weeks, everything is going well except hes not losing weight, but GAINING. Wtf?!?
The top picture illustrates how this can happen. Two guys, same height, same weight, same BMI. But
di erent look. One guy is all muscle, the other all fat. I bet youd prefer to look like the le guy.
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In that case, remember: the stronger you get with Strongli s 55, the more muscle youll gain. Muscle is
denser than fat so this is a good thing. Youre going to look smaller at the same weight, like in the picture.
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But you might see no di erence on the weight scale at first although you look better.
Heres why: the average lean muscle gain

and drug-free li ers
is 0.5lb of ABOUT
per week. For weight
55 for newEXERCISES
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loss: its recommended to lose 1lb of fat per week max (you need to eat 20% less per day for that).
Now unless you go strict on your diet, you wont lose 1lb of fat a week with StrongLi s 55. The weights
are too light for that in the beginning. But youll gain muscle from day one.
This explains why its common for heavier guys to see little change on the scale, but huge di erences in
the mirror and how clothes fit: youre gaining muscle and losing fat at the same time.
But you cant know that by just looking at the scale. Especially since your body-weight fluctuates daily
based on water retention, bowel content, bladder content, fat loss, muscle gain, bone gain, etc. Its easy
to look at the scale and think youre doing bad when youre actually doing great!
Anyway, the key to losing weight is to increase how many calories you burn with StrongLi s 55. How?
Increase the weight on the bar. Li ing heavy is easier if you weigh more. So aim for that 140kg/300lb
Squat. When youre Squatting that for 55, youve become a fat burning machine.
Beyond that, you can add half an hour of cardio a er StrongLi s 55 to burn extra calories and speed up
weight loss. But prioritize li ing weights you need to build muscle. Oh, and dont do cardio on your o
days, your body needs recovery. You need those legs for Squats. And clean up your diet :-)
Ive seen many bigger guys change their goals at one point. They let go of trying to reach a number on the
scale as they saw their strength increase. Heres why: its not about how much you weigh in the end. Its
about becoming healthier, looking better and getting stronger. So li heavy.
Losing Fat
The top picture shows the importance of li ing weights for losing fat: muscle is denser than fat. Li ing
weights builds muscle. Li ing weights also burns calories and boosts your metabolism. So if you start
li ing youll build muscle, lose fat and look slimmer at the same weight without eating less.
Meanwhile most people try to lose fat by eating less, without doing exercise. But few people can stick to
low calorie diets for a long time. Most get hungry, crack and end-up fatter than before. The few who can
stick to these diets burn muscle from starvation. They end up skinny-fat, weak and unattractive.
Other people try to lose fat through exercise. Theyre the cardio-bunnies in your gym. Cardio six times a
week, then McDo post-workout. They dont realize half an hour cardio only burns about 400 calories, the
equivalent of a Big Mac. Hit McDo post-workout and you just made that half hour of cardio insignificant.
Now cardio is great for speeding up fat loss because it increases how many calories you burn. But unless
youre training six hours a day like Michael Phelps, you cant out-train a bad diet youll have to eat right.
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And li ing weights should always have PRIORITY over cardio for fat loss. Heres why:
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Li ing weights burns calories. Your body burns energy to li weights. The heavier the weights, the
higher the intensity and the more calories you burn. Especially if you do full body exercises like
Squats. This is why li ers can eat
more than
average people without
fat.
55
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Li ing weights boost your metabolism. They call this a erburn or EPOC. You burn more calories
the hours a er youre done li ed weights. This helps you lose fat.
Li ing weights builds muscle. Cardio doesnt. Nor does a low calorie diet. Only li ing weights does
the stronger you get, the more weight you can li , the more muscular youll be.
Li ing weights prevents muscle loss. Low calorie diets and excess cardio BURN muscle. This leads
to the unhealthy and unattractive skinny-fat look. Yet li weights builds muscle and prevents
muscle loss from dieting, aging, etc. It makes you healthier and more attractive while losing fat.
Li ing weights makes you look slimmer. Check the top picture again muscle is denser than fat. So
by li ing weights youll build muscle, lose fat and look slimmer than before at the same weight.
Theres one more way Strongli s 55 will help you lose fat. People who li weights stick to their diet
better than those who dont exercise. Li ing weights has a domino e ect. It motivates you to live
healthier and eat better. By eating better you can lose fat with StrongLi s 55 without doing boring
cardio.
Adding Bulk
Some guys (and many women) think touching a barbell is enough to turn bulky like Arnold overnight. Yet
Ive been li ing for 14 years, Squat 190kg/419lb, and am anything but bulky.
Heres why: when guys talk about bulk or size they mean gaining weight. Yes, youll build muscle by
li ing weights. But muscle is denser than fat. Plus li ing heavy weights burns calories and boosts your
metabolism. So li ing weights can make you more athletic (but smaller) at the same weight.
That means just Strongli s 55 isnt enough to get bulky. If you want to get bigger, if you want size,
you must gain weight. You must increase your body-weight. How? By eating more. Food contains energy
calories. Eat more calories than your body burns, li heavy, and youll get bulky.
Now its true StrongLi s 55 can burn so many calories at heavier weights, it can make you hungry and
eat more. But unless you actually eat more than before, you wont get bulky by just li ing. I havent.
So you have to eat more to gain weight. The simplest way if youre skinny as I was before li ing weights is
to eat more meals each day. Start with three. A er a month, four. Month later, five meals a day. Dont rush
it, give your body time to get used to eating more. Be the tortoise, like with the weights.
And stay away from weight gainer supplements. Theyre usually full of sugars that will make you fat and
fart. They also dont get you into the habit of cooking your own meals and eating more. The goal is to get
strong and muscular permanently. Not revert to skinny and weak a er a few weeks.
Exercises
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Exercises
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All exercises on StrongLi s 55 are using free weights. Doing any StrongLi s 55 exercise on a machine
like the leg press will build less strength than free weights. Same for the smith machine where the barbell
55 free weights,
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is attached on rails. This is because unlike
machines balance
for you. CONTACT
Many guys are intimidated by free weights and think machines are safer because you cant drop the
weight. Yet machines force you into fixed, unnatural movements. They lock you into the same movement
every time. This causes pattern overload and chronic injuries in the knees, shoulder and back.
StrongLi s 55 uses barbells. Dumbbells are less e ective because they usually go up by 2kg. You cant
sustain this progression for long. Its also impossible to Squat heavy with dumbbells. Leg strength rarely
is the limiting factor, holding the weight in each hand is. So use free weights, barbells.
Squat
The Squat is the main exercise on StrongLi s 55. Bend through your knees with the bar on your back, and come back up. You
Squat every workout on StrongLi s 55. Squat inside the Power Rack for maximum safety.
The Squat is a full body, compound exercise. You Squat by putting the barbell on your back and bending
through your knees. Squatting works your hamstrings, quads, glutes, adductors and calves directly. But
your abs and lower back also have to work to keep the bar stabilized under the weight.
The Squat is king of all exercises. It releases more testosterone and growth hormone than exercises like
the leg press. Thats why Squats are crucial for getting stronger and building muscle. Nothing I did in the
gym worked until I started to Squat. You have to Squat. And youll Squat 3x/week on StrongLi s 55.
Many people are afraid Squatting will hurt their knees. Yet Ive been Squatting for 14 years and my knees
are fine. So are the knees of all my Members. Squats are even e ective for rehabilitation from ACL
injuries. The key is to Squat with proper form. That means:
Move your hips back think sitting on a toilet, pushing your hips back on the way down
Push your knees out dont let them cave in, keep your knees aligned with your toes
Hit parallel go down until your hip joint is lower than the top of your knees
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Squatting parallel will strengthen your knees, not hurt them. Its Partial Squats, only going down 90, that
will hurt your knees. Partial Squats work mostly your quads, not your hamstrings. This creates muscle
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imbalances and results in knee pain. Partial Squats are also less e ective for getting stronger.
There are many di erent style of Squats.

s 55 youll do
a low bar Squat.
Putting the
bar
55On StrongLi
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lower on your upper-back, between your traps and rear shoulder muscles,shi s the stress from your
knees to your stronger hips. So you can li more and get stronger Squatting low bar.
The safest way to Squat is in the Power Rack. The safety pins will catch the weight if you miss a rep so you
cant get stuck under the weight. If your gym has no Power Rack, find a real gym. Or buy a Power Rack for
your home as Ive done. You must be able to Squat safely alone to get stronger.
For more information about how to Squat, read my how to Squat guide.
Bench Press
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On StrongLi s 55 you Bench Press every workout A, a er the Squat. Lower the bar to your chest, then press it back up until
youve locked your elbows. Bench Press inside the Power Rack for maximum safety.
The Bench Press is a compound upper-body exercise. You do it by lying on your back, lowering the bar to
your chest, then pressing it back up until your elbows are locked. TheBench Press works your shoulders,
triceps and chest. It also works your abs and back to stabilize the bar, and your biceps to hold it.
TheBench Press is the most popular exercise in the gym. Its also the upper-body exercise you can li the
most weight on, more than the Overhead Press. This makes the Bench Press the most e ective strength
and mass builder for your upper-body. Youll do it every other StrongLi s 55 workout.
Many guys hurt their shoulders Benching. Usually theyre benching with bad form: bodybuilding-style,
with elbows flared 90, to get a bigger chest stretch. Dont bench like this on StrongLi s 55. Tuckyour
elbows about 75. This way youll get stronger without hurting your shoulders.
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You must use a full range of motion when you Bench Press. Using a full range of motion builds more
strength and muscle than partials. Dont do half reps, dont be a Half-way Harry. Go all the way down
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until you touch your chest. And lock your elbows at the top so your skeleton holds the weight.
Theres no incline or decline benching55

on StrongLi
s 55. You cannot
isolate your
upper or lower
chest.
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Your chest contracts as a whole. Your upper-chest has to work hard when you bench heavy. So by taking
yourBench Press to 100kg/220lb, your entire chest will grow bigger.
To avoid getting stuck under the weight, bench inside the Power Rack. The safety pins will catch the bar if
you fail a rep. If you dont have a rack, ask somebody to spot you. Or dont put collars on the bar so you
can tilt it to one side if you get stuck. The plates will drop on the floor though, power rack is better.
Fore more information on how to Bench Press, read my guide on how to Bench Press.
Deadli
On StrongLi s 55 you Deadli every workout B a er the Squat and Overhead Press. Pull the bar from the floor to your hips with
a neutral back.
The Deadli is a full body, compound exercise. You do it by picking up the weight from the floor to your
hips. This works your hamstrings, glutes, quads and adductors. But many other muscles have to work
during heavy Deadli s: your grip to hold the bar, your back to keep your spine from rounding, etc.
I think Squats are king but Deadli s are definitely queen. The Deadli is the exercise youll li the most
weight on. It works even more muscles than the Squat. And it will release a ton of growth hormone and
testosterone in your body. So Deadli s are crucial for getting stronger and gaining muscle.
Many guys fear hurting their back doing Deadli s. Heres the key: dont let your lower back round. Keep it
neutral. Thats how you build a strong lower back without getting hurt. Thats also how you build the
habit of picking stu o the floor with safe form, avoiding injuries outside the gym.
One trick is to think of Deadli s as a push exercise
1. Li the weight o the floor by pushing through your feet (as if doing a leg press).
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2. Keep the bar in contact with your legs.

3. Once the bar reaches knee level, thrust your hips forward.
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The li ends when your hips and knees are locked. No need to lean back at the top.
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Youll do the conventional Deadli on StrongLi s 55, with your stance about hip-width apart. You wont
do sumo Deadli s because the point is to strengthen your lower back. No Romanian or Sti -legged
Deadli s either because you can li more weight doing aconventional Deadli .
Deadli s is only one set of five reps not 55 like the other StrongLi s 55 exercises. 55 Deadli s a er
55 Squats is too hard. Deadli s are a di erent beast than Squats because each rep starts from a dead
stop. If you do 55 Deadli s, youll quickly start missing reps and plateaus.
The recommended starting weight if youve never Deadli ed is 40kg/90lb. That means youll have to use
small plates which put the bar closer to the ground. Since the bar should start at mid-shin level, and you
shouldnt keep it in the air between reps, raise the bar by putting 2 plates flat under the weight.
If youd like more information on how to Deadli , read my guide on how to Deadli .
Overhead Press
The Overhead Press: li the bar from your shoulders over your head. Keep your legs locked at all times.
The Overhead Press is a full body compound exercise. You do it standing by pressing the weight from
your shoulders over your head until your elbows locked. The Overhead Press works your shoulders,
triceps and upper-chest. It also works your legs, back, abs and traps to stabilize the weight.
The Overhead Press is the best exercise to build stronger, bigger shoulders. It also keeps your shoulders
healthy the Bench Press works mostly your front shoulders. But the Overhead Press strengthens your
back shoulders as well. By alternating the Bench and Overhead Press you avoid imbalances.
Some people are intimidated by li ing a weight overhead. They fear the weight will drop on their head.
Yet the Overhead Press is the safest of all exercises: if you cant li the weight, it wont leave your chest.
Just start light, add 2.5kg/5lb each workout, your confidence will increase.
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You can get lower back pain if you let your lower back hyper-extend. Like with the other exercises, you
must keep your back neutral when you Overhead Press. Keep your ribcage down and squeeze your glutes
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hard. Dont let your lower back arch and you wont get back pain.
Overhead Press with your feet about hip-width
apart
so you have maximum
and strength.
Dont
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do a Military Press with your heels together or your strength will plummet. Dont do a Push Press either,
your legs must remain locked from start to finish otherwise its cheating.
Press from the rack. If you dont have one, clean the weight from the floor on your shoulders. If your
ceiling is too low, press outside. If you cant, do the Seated Press. But keep your lower back neutral, its
easier to get hurt on the Seated Press. And it wont build strong abs like theOverhead Press.
If youd like more information about the Overhead Press, read my how to Overhead Press guide.
Barbell Row
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55
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The Barbell Row: pull the bar from the floor against your chest while youre bent over. Keep your lower back neutral.
The Barbell Row is a full body compound exercise. You do it by pulling the bar from the floor against your
lower chest in a bent-over position. This works your upper-back, traps, lats and biceps. The muscles of
your lower back, abs and legs also have to work hard during Barbell Rows to stabilize the weight.
Barbell Rowsare the best exercise to strengthen your upper-back. This improves your Bench Press by
increasing stability when lying on the bench.Barbell Rows also keep your shoulders healthy and injuryfree by strengthening your rear shoulder muscles so you dont get imbalances.
To avoid lower back pain, you must keep your lower back neutral when you Barbell Row. Keep your chest
up so your lower back doesnt round. But dont hyper-extend by excessively arching your lower spine.
Raise your chest while keeping your ribcage down so your lower back stays neutral.
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Start each rep with the bar on the floor, like on Deadli s. Push your knees out to make room for the bar to
travel upwards. Your torso can come up slightly on the way up but dont turn your Barbell Rows into
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Deadli s. If your torso comes up more than 15, the weight is too heavy.
The recommended starting weight if youve
done Barbell Rowsis
30kg/65lb.
That meansCONTACT
youll
55 never
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have to use small plates which put the bar closer to the ground. Since the bar should start at mid-shin
level, and you shouldnt keep it in the air between reps, raise the bar by putting 2 plates flat under the
weight.
If youd like more information about Barbell Row, read my guide on how to Barbell Row.
Equipment
I li ed in a commercial gym for five years before building myhome gym. In 2004 I bought my own
equipment and put it in my parents garage, about 23km from my apartment in Brussels. Ive been li ing
there for over 10 years now. So thats no gym fees in 10 years and one of the best investments in my life.
Thats whats cool with StrongLi s 55: you dont need bulky, expensive machines. Just a barbell, bench,
plates and rack. You dont need much space either. You can do StrongLi s 55 in your garage, basement
or shed. One of my friends does StrongLi s 55 in his apartment on the fourth floor.
That means you can do StrongLi s 55 at home, get stronger, and save a ton of time and money.
No more money wasted on gym fees
No more money wasted on fuel to get to the gym
No more time wasted driving to the gym and back
No more time wasted for equipment to be free
Plus, you train the way YOU want, whenever YOU want, listen to the music YOU want, without anybody to
disturb or judge you while you li . Investing in a home gym is a no-brainer for serious li ers. It can also
be your only option if your local gym doesnt have the equipment you need to get stronger.
Power Rack
If you want to get stronger without getting hurt, you need a Power Rack.
A Power Rack has four vertical supports. You use the uprights to get the bar on your back for Squats and
in your hands for Bench Press. You cant get the bar on your back for Squats without rack unless the
weight is light. So you need a Power Rack toSquat heavy and get stronger.
Unlike smith machines, the bar isnt fixed on rails inside a Power Rack. You can Squat and Bench heavy
without getting forced into unnatural movements that could hurt your shoulders, knees and back.
If youre training alone at home, without trainingpartner, you need a Power Rack to get stronger without
getting hurt. Power Racks have two horizontal safety pins. These pins will catch the bar if you miss a rep
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during a heavy Squat or Bench Press. Watch this video for an example.
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379lb Squat double-fail | StrongLifts

55
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Ive missed dozens of reps on the Squat and Bench Press during the past 10 years. I o en missed them
training alone in my home gym, without trainingpartner. Yet I never got hurt because the pins caught the
weight. Thats why a Power Rack is key to getting stronger without getting hurt on StrongLi s 55.
Free weights look intimidating. Many guys prefer machines because the weights cant fall of you. Yet in 14
years of li ing the bar never dropped on me. The key is to start light, li in the power rack and add a little
bit of weight each workout. Use proper form, keep your ego in check, and whatever you do
No smith machine. The weight is attached on rails and forces your body to go straight up and
down. These fixed, unnatural movements will hurt your shoulders, knee and back. And since youre
not balance the weight yourself, the machine is, youll build fake gym strength. Avoid.
No 3d smith machine. This latest invention confirms people were getting hurt on the smith
machine. Sure now the bar can move horizontally, not only vertically. But the machine is still
balancing the weight for you. So its inferior to free weights for building real world strength.
No cybex or similar bs machine. Nothing beats free weights to get stronger, gain muscle and lose
fat quickly. If youre scared of getting hurt using free weights, start with the empty bar to build your
confidence. Then li in the Power Rack with the safety pins set.
If you dont have much space, get Squat Stands with saw horses to catch the weight. I prefer a Power
Rack because its more sturdy and has a Pullup bar. But Squat Stands will work to get stronger. Here are
several recommended Power Racks for StrongLi s 55
Atlas Power Rack. Good: cheap. Bad: no free shipping. This rack has 4.8 stars reviews on amazon.
Rep Fitness. Great Power Rack from the price handles 700lb and comes with two pullup bars, flat
bench and Dips attachments. 4.9 stars (they also have a SquatRack that takes less space link).
PowerLine PPR200X Power Rack. Good: handles 600lb, outside uprights, safety pins, pullup bar,
cheap. Bad: too short to Overhead Press inside. This rack has 4.6 stars reviews on Amazon. Free
shipping.
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Body-solid Pro Power Rack. Good: handle 1000lb, chinup bar. Bad: more expensive than
thePowerLine PPR200X Power Rack. This rack is similar to what I have.

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Titan Power Rack. Handles 700lb, 28 holes, chin-up bar, less than $300.
Rogue R3 Power Rack. Good: pullup bar, high quality. Bad: you must bolt it down, more expensive.
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Short Power Rack. If you have a55
low ceiling,EXERCISES
this shorter PowerAPPS
Rack will fitABOUT
under a 6 ceiling.
If youd like to know which power rack I use, Ive put a guide together with all the equipment Ive got in
my home gym. If youd like me to send you a copy of this guide, click here
Olympic Barbell
The Olympic Barbell is your most important piece of equipment. Youll use it during every StrongLi s 55
workout to Squat, Bench Press, Deadli , Overhead Press and Barbell Row.
But not all gyms have Olympic bars. Some have shorter bars with fixed sleeves weighing 7 to 15kg and
lacking knurling. These bars bend easily, hurt your wrists and decrease grip strength. If you want to get
stronger, you need an Olympic barbell like in the top picture. Heres how its di erent:
2m20 long (7 feet)
20kg heavy (45lb)
28mm diameter
50mm revolving sleeves
great knurling for grip
handles heavy weights
If you have no idea if your gym has an Olympic bar, weigh it. Stand on a scale with the bar and check how
heavy it is. If its 20kg/45lb then its most likely an Olympic bar. Another way is if you load the bar with a
plate of 20kg on one side. Olympic bars wont tip over, regular bars will.
The temptation is huge to go cheap when buying a barbell. But youll get what you pay for. An Olympic
Barbell will feel more secure, improve your grip strength and eliminate joint stress. Heres why:
Olympic Barbells are safer. Ive trained with cheap bars that already bent when you put 100kg on.
This doesnt feel safe. Heavy weights are intimidating enough. Dont make it worse by using cheap
bars that can break mid-set. Olympic barbells feel more secure because they can handle heavier
weights and dont bend as easily. This increases your confidence under the bar.
Olympic Barbells improve grip strength. Ive also li ed with bars that were smooth in the middle.
They make it impossible to Deadli heavy, especially if you have sweaty hands. My Olympic bar has
knurling to improve grip strength. It even has central knurling to keep the bar in position on my
back when Im Squatting heavy. Cheap bars have little or no knurling.
Olympic Barbells wont destroy your hands. Cheap bars with knurling usually turn out to be like
cheese graters. Too aggressive, shredding the skin of your hands on each rep and even tearing
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callus. On the other hand, Olympic Barbells have great knurling that improves your grip during
heavy Deadli s without shredding your hands, shins and thighs apart.
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Olympic Barbells dont hurt your joints. Cheap bars o en have fixed sleeves. The end of the bar
where you put the plates on cant spin. This increases the stress on your wrists and elbows and can
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result in pain. Not with Olympic55
Barbells EXERCISES
the plates and sleeves
spin as you
li the weigh
up. This
is safer on your joints and improves grip strength.
If you buy a cheap bar anyway, youll most likely invest in an Olympic Barbell once youre stronger. So
cheap turns expensive. Better to get a quality bar right away. Ive used my first Olympic barbell for 10
years. Then I gave it to my brother when he built his home gym. A quality bar will last a lifetime.
Youll find two kinds of Olympic bars:
Power Bars. These bars are sti and wont bounce when you Squat or Deadli heavy. They
usually have a center knurling to keep the bar positioned on your back for Squats. And they have
one single ring on each side of the bar to mark o where to grip the bar for Bench Press.
Weight li ing Bars. These bars arent as strong as power bars because youre not doing snatches
and cleans as heavy as Squat or Deadli s. Weigh li ing bars bend more easily and will bounce with
the weigh (they call this whip). The sleeves also spin faster so you can get under the bar quickly
without releasing your grip. And it can bear multiple drops from overhead position without
breaking. But weightli ing bars are far more expensive.
I have both bars and always use the power bar when I do the exercises of StrongLi s 55. Heavy Squats
with a weight li ing bar just feels weird. It feels as if the bar is bouncing around at the bottom. So get a
power bar. A quality one will cost you about $300. Heres what I recommend:
Rogue Power Bar high quality, best of the best.
Troy Texas Power Bar. Handled 1500lb, center knurling.
Body-solid Olympic bar. If you want to go cheap, I wouldnt buy it.
Cap Barbell. Tested at 1500lb, black. But lacks center knurling for Squats.
Spring clips. Put this on your bar so your plates cant move around.
Lock-jaw collars. Some people find this easier to than spring clips.
Rubber Mat. To protect your floor, use this rubber mat.
If youd like to know which barbell I use, Ive put a guide together with all the equipment Ive got in my
home gym. If youd like me to send you a copy of this guide, click here.
StrongLi s 55 doesnt work with kettlebells or dumbbells. The goal is to get stronger. You must li heavy
for that. You can li the heaviest weights with barbells. So use barbells for StrongLi s 55.
Olympic Plates
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Olympic plates have 50mm holes to fit on your Olympic bar. The biggest 20kg/45 plates are 17 diameter
to set the bar at the proper height for Deadli
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s and Barbell Rows. Iron plates are the best. Theyre also
the cheapest youll find. But if youre wondering about other plates, heres what I think of them
Grip plates. Regular plates force55
you to pinch
the weight to carry
it around.ABOUT
This improvesCONTACT
your grip
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strength for Deadli s. Grip plates dont because they have holes to carry the weight. I dont buy the
safety argument, just grab a regular plates with two hands and youre fine.
Rubber coated. I had rubber plates for 10 years. They make less noise but not when you put 180kg
back on the floor. The rubber also cracks over time. Grip is friendlier though, it doesnt hurt if your
finger ends between two plates. But for noise, just get a rubber mat.
Bumper plates. Made of solid rubber. Designed for exercises like the snatch so you can drop the
weight without breaking your floor. With StrongLi s 55 youll be returning the weight to the floor
under control. So you dont need expensive bumpers that take a lot of space.
Hexagonal plates. Designed for machines, not barbells. The weight will land on the corners if you
use them forDeadli s and Barbell Rows. This will make the bar roll and mess your technique.
Better to use round plates so you dont get bleeding shins and lower back pain.
Keep it simple. Get cheap iron plates. And since youre going to get stronger faster than you think with
StrongLi s 55, get about 140kg/300lb to get started. Heres the setup I recommend:
4x20kg plates
2x10kg plates
2x5kg plates
22.5kg plates
21.25kg plates
Add the bar (because you li it) and thats 137.5kg or 303lb total weight. Olympic Barbells weigh
20kg/45lb. For pounds I would recommend these plates: 4x45lb, 2x25lb, 2x10lb, 45lb, 22,5lb (4plates of
5lb so you can hit 85-90lb on the Overhead Press).
I dont recommend 25kg plates. I bought four when I got my home gym. But people kept getting confused
when they saw my 180kg Squat videos BS! Thats no four plates!. So I gave the 25s to my brother and
got 20kg plates instead. No more confusion and the math is easier.
Any guy who trains three times a week consistently can reach a 140kg (300lb) Deadli within a year. My
little brother did it in seven months weighing only 70kg. So youll need extra plates a er a few months to
keep getting stronger. Just get an extra pair of 20kg and youre good until the next big PR.
What I recommend:
Olympic Plates
Ader Olympic Plates
Rogue Ader Olympic Plates
Rogue York Olympic Plates
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Weight Tree holds up to 500lb 2 plates, keep them organized.
Rubber Mat to protect your floor

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If youd like to know which plates I have and how many, Ive put a guide together with all the equipment
55
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Ive got in my home gym. If youd like me to send you a copy of this guide, click here.
Fractional Plates
Fractional plates are small weights of 1.25kg and less. Many gyms only have bigger plates of 2.5kg. This
forces you to add 5kg on each side. This can work for a while on Squats and Deadli s. But not forever,
and definitely not on the Bench Press and Overhead Press.
Heres why: the Bench andOverhead Press use smaller muscles than Squats and Deadli s. This is why
you cantOverhead Press what you can Deadli . This is also why youll struggle on theOverhead Press
first. And this is why adding 5kg on theOverhead Press is harder than on a Deadli . Consider:
Adding 5kg to a 100kg Deadli is a 5% increase.
Adding that same 5kg to a 40kg Overhead Press is a 13% increase more than double!
But adding 2.5kg to a 40kg Overhead Press is a 6% increase closer to what you add on Deadli .
Same idea for Bench. Ironically, the weaker you are, the harder adding 5kg each workout is. Thats why
youll miss reps, hit plateaus and get frustrated early into StrongLi s 55 if you add 5kg each workout.
You need small plates of 1.25kg especially if youre lighter like me or a woman.
Small plates are expensive. But thats what youre paying for. It costs more to create plates at a tighter
weight tolerance. So dont get caught up with the price per kg. Plates I recommend:
Ader Fractional plates
Rogue Fractional Plates lb
Rogue Fractional Plates kg
Iron Woody Fractional Plates kg
You can also put two chains of 1.25kg on each side of the bar. Or glue two washers together. Or add small
ankle weights. I dont use any of that though.
If youd like to know which fractional plates I use, Ive put a guide together with all the equipment Ive got
in my home gym. If youd like me to send you a copy of this guide, click here.
Bench
You need a bench to Bench Press each StrongLi s Workout A. But you dont need a bench with uprights
since youll bench inside the Power Rack. This is also safer if you bench alone, without training partner,
and dont want to get hurt. The safety pins will catch the bar if you get stuck with the weights.
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The key is to get a sturdy bench. Legs of cheap benches can bend and kill you (proof). Keep in mind that
the max weight of a bench o
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en includes your body-weight. So if youre 75kg, a bench tested at 150kg
can handle maximum 75kg on the bar safely. Thats not enough when doing StrongLi s 55.
You need a heavy duty bench. One that
handles at
least 300kg. It should
wide so you
have
55
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great upper-back and shoulder support for maximum strength. Heavy dutch benches will be about 17
high. If youre short, put something under your feet to get to the proper height.
Avoid benches with leg attachments. One, theyll get in the way of your legs when you setup for
benching. Two, youll get plenty of leg work doing heavy Squats, plenty of ab work doing heavy Overhead
Presses. So those leg attachments will be of no use, just a waste of money.
You also dont need an adjustable bench since youll flat bench on StrongLi s 55. Theres no decline or
incline. Dont panic taking your bench press to 100kg will make your upper-chest grow more than
anything else. That and walking with your chest up. Were not bodybuilding here.
So get a simple flat bench. Heres what I recommend for StrongLi s 55:
Adidas Flat Bench handles up to 600lb
Rogue Flat Bench Press handles up to 1000lb
Rep Fitness Flat Bench handles 1000lb, great price
If youd like to know which bench I use, Ive put a guide together with all the equipment Ive got in my
home gym. If youd like me to send you a copy of this guide, click here.
Chalk
Chalk is a powder you put on your hands to li more weight. Its the same powder gymnasts and rock
climbers use. Chalk improves your grip strength by stopping moisture from sweat. It also minimizes
callus formation by filling up your skin folds which otherwise get trapped under the bar.
Chalk is not baby powder. Baby powder is usually made of talc, a lubricant. Some powerli ers put baby
powder on their legs to reduce friction when doing heavy Deadli s. But theyll never put baby powder on
their hands because that makes the bar slippery and thus harder to hold.
Chalk is also not the same as blackboard chalk. Blackboard chalk is usually made of calcium sulfate. For
StrongLi s 55 you need chalk made of magnesium carbonate.
You wont need chalk the first weeks of StrongLi s 55 when the weights are light. But once the weight
increases youll struggle to get five reps on Deadli s. The bar will slip o your hands, it might not even
want to move o the floor. Use chalk and youll get an instant boost in grip strength.
I like to do all my warmup sets without chalk. Powerli ing legend Andy Bolton told me he does this to get
extra grip work. Then on my heavy work sets Ill rub my hands with chalk to improve my grip. To minimize
callus formation fill up your skin folds with chalk so your skin cant get trapped under the bar.
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Some gyms dont allow chalk because it leaves dust everywhere. The best alternative is liquid chalk. This
is magnesium carbonate dissolved in alcohol. The alcohol evaporates when you put the liquid chalk to
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your hands, leaving a clean film of chalk. So liquid chalk doesnt turn the place messy.
Some people use eco ball. Ive used chalk

rock climbing butAPPS
didnt like it.
Ended up tearing
it
55 balls for
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apart because it didnt leave enough chalk on my hands. Regular chalk seems superior.
Heres the chalk options I recommend:
Chalk
Liquid Chalk(8 ounce)
Liquid Chalk(1.5 oz)
If youd like to know what kind of chalk I use, Ive put a guide together with all the equipment Ive got in
my home gym. If youd like me to send you a copy of this guide, click here.
Dont use gloves with StrongLi s 55. They make the bar thicker and harder to grip, can cause wrist pain
and wont stop callus. Callus are a byproduct of li ing heavy, just like muscle is, so get over it. Use chalk,
grip the bar properly and shave your callus of once a week done.
Dont use straps on StrongLi s 55 either. Doing every exercise and set with straps will weaken your grip.
You want to strengthen your whole body, including your grip. Best way to do that is li ing without straps.
I routinely pull 200kg with my bare hands, using chalk only. You can do it too.
Shoes
I started Squatting in running shoes like most guys. Funny looking back, Id never do that today. Running
shoes are for running. Theyre not for Squatting. If you do StrongLi s 55 with running shoes anyway,
youll get knee pain, hurt your back and hit plateaus. So dont Squat with running shoes.
Heres why: running shoes o en have soles with air pockets, gel or other spongy material. This cushions
your feet when you run. The sole absorbs impact each time your foot hits the ground. And while this may
or may not be a good idea for running, it definitely is NOT for li ing weights.
Squatting with running shoes is like Squatting on a trampoline. The spongy sole will compress under the
weight. This makes it impossible to control your technique and li with proper form. Bad form is the
number one cause of knees and back pain when Squatting. It also causes plateaus.
The point is: you need shoes with hard soles. Soles that dont compress under a heavy weight. Test it:
Squat a set barefoot. Without a sole that compresses between your foot and the floor. I do this all the
time with new li ers reluctant to lose the running shoes. Their Squat form improves instantly.
Which doesnt mean I recommend li ing barefoot. Its just a test. In fact, I would never Squat barefoot.
You need traction when li ing heavy. Your feet must stay locked in position. Li ing barefoot or in socks
o ers zero traction. Your feet will slip. This isnt optimal for li ing heavy.
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In 2004 I heard Louie Simmons raving about Chuck Taylors. So I dropped the running shoes and bought a
pair. Chuck Taylors have flat soles, solid traction and theyre cheap. Ive Squatted in Chuck Taylors for 10
STRONGLIFTS
years and hit my 190kg Squat PR with them. Its the best all around shoe for StrongLi s 55.
Thats why youll o en see half the room
Taylors at my APPS
StrongLi s seminars.
have a
55wearChuck
EXERCISES
ABOUT I evenCONTACT
pair I wear outside the gym. Theyre that comfortable. Make sure you get a snug fit so your foot doesnt
move around. I feel the high tops fit better than low tops for Squatting.
Converse Chuck Taylor
I also have li ing shoes. But I dont like them for low bar Squats because the heel throws me forward. I
have another pair of shoes that Ive been using lately and that works better for my wider feet.
I still recommend Chuck Taylors but if youd like to know which shoes I wear now, Ive put a guide
together with all the equipment I use. If youd like me to send you a copy of this guide, click here
Belt
A belt allows you to li more weights. It works by giving your abs something to push against. Your abs
contract harder as a result. This braces your core and supports your back in li ing the weights. Unlike
many guys think, your abs dont become weak if you li with a belt. They get stronger.
But belts dont prevent injuries from li ing with bad form. If you Deadli with a round back, youll hurt it.
If you hyper-extend at the top, youll hurt it too. And thats regardless of the belt. Injuries with belts can
be even worse because the weight you li ed with bad form was heavier thanks to that belt.
The point is proper form is crucial to get stronger without getting hurt. Dont wear a belt if you get back
pain from Deadli ing. The belt will give you a false sense of security and encourage you to keep li ing
with bad form. This will make it worse. Instead fix your bad form so you get stronger pain-free.
This is why I do not recommend wearing a belt when you start StrongLi s 55. Practice good form first,
make sure your back stays neutral when you li , build a good foundation.
A er the first 12 weeks you should have good form and Squat about 100kg. Then you can add a belt to
help you get stronger and break through plateaus. Wear it on your last warmup set and 55 sets only so
your abs get trained both ways. Dont wear it the whole workout.
When looking for a belt, get one thats the same width all around. Remember the point is for your abs to
have something to push against. A bodybuilding belt that is narrow in the front doesnt work for getting
stronger. Get one thats 4 all around.
Single prong belts are easier to put on that double prong. Prongs are easier than a lever when you need a
di erent setting on each li (no need for screwdriver). 10mm thick is perfect unless you weigh over 250lb
(then go with 13mm). Heres what I recommend:
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Ader Powerli ing belt
Bestbelts high quality, custom made, pre-broken in.

STRONGLIFTS
Rogue Ohio Belt
Inzer Forever Belt
55
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If youd like to know which belt I use, Ive put a guide together with all the equipment Ive got in my home
gym. If youd like me to send you a copy of this guide, click here.
My Home Gym Setup

People o en ask mewhich equipment I use. So Ive created a guide with the exact power rack, bench,
barbell, plates, shoes, etc I have. If youd like me to send you a copy of this guide, click here.
Frequently Asked Questions

What does 55 mean?
55 means five sets of five reps with the same weight. So Squat 55 100kg is five sets of five reps using
100kg on all five sets. Do not jump cold into this weight but warmup with lighter sets first.
What does 15 mean?

15 means one set of five reps. It doesnt mean five sets of one rep. So Deadli 15 120kg is one set where
you Deadli 120kg for five reps.
Rest between your reps should be one second at the floor (no bouncing). Dont wait 10 seconds between
your reps otherwise youre doing singles which isnt the same as a set of five reps.
Why only 15 Deadli s, not 55?

Deadli is only one set of five reps instead of five sets of five like the other StrongLi s 55 exercises. This
is becauseDeadli s take more out of you. Heres why:
Deadli s has each rep starting from a dead stop
Deadli uses more muscles than any other exercise
Deadli allows you to li heavier weights than other exercises
Most experienced li ers agree 55 Deadli s are harder than 55 Squats. Its even worse when you have to
Deadli for 55 at end of your workout, a er a brutal 55 Squat session.
You can get away Deadli ing for 55 on StrongLi s 55 when the weights are still light. But it will beat
you up once the weights get heavier. It will make you plateau on Deadli s, Squats and so on. Once your
Deadli s get heavy, youll be happy to end your workout with only one set of five reps, not 55.
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Keep in mind Squats and Deadli s work similar muscles. Getting stronger at Squats will get you stronger
at Deadli s. You rarely need more than one set of five reps to increase your Deadli to 180kg (400lb). My
STRONGLIFTS
little brother got his Deadli to 170kg/380lb in seven months doing only 15.
If you love to Deadli , do five reps on your
sets. So 15 140kg
Deadli would
look like 5x60kg,
55 warmup
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5x80kg, 5x100kg, 5x120kg, 5x140kg. This gives you several sets of five, but with the weight increasing
instead of being the same for 55. This gets you more work without the stress of 55 140kg.
How much weight should I start with?

If you start too heavy, youll get sore legs which can make you feel like skipping workouts in the first
week. Better to startlight so your body get used toSquattingthree times a week. The weight will
increase quickly anyway since youre adding 2.5kg/5lb per workout (thats 30kg/60lb per month on
yourSquat).
If youve done theSquat,BenchandDeadli before, with good technique, you can start with 50% of your
five rep max. If youve never done these exercises, or you havent li ed in years, or you have no idea what
I mean with a five reps max, just start with these weights:
Squat,Bench Press,Overhead Press: 20kg/45lb. Thats the emptyOlympic bar.
Deadli : 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.
You should indeed start heavier on theDeadli andBarbell Rowbecause you cant do these exercises
holding an empty bar in the air. The weight should rest on the floor at the start of each rep, so start with
weight on the bar.
How long should I rest between sets?

Enough to get five reps on your next set. You wont need to rest much between sets the first weeks of
StrongLi s 55 when the weights are still light. But as the weight gets heavier and more challenging,
youll need more rest between sets. Heres what I recommend:
1min30 if getting five reps on your last set was easy
3mins if you struggled to get five reps on your last set
5mins if you missed a rep on your last set
3-5 minutes rest a er a challenging set of five reps is key to get stronger. It gives your central nervous
system time to recover between sets. If you only wait a minute a er a hard set, you risk missing reps on
your next set and plateau. Wait 3-5 mins and youre more likely to get your five reps and get stronger.
If you have an iPhone, iPod, or Android phone, track your workouts using my free StrongLi s 55 app. It
has a built-in timer which will tell you exactly how long to rest between sets so you get stronger.
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Otherwise pay attention to your heart rate. Im o en breathing heavily a er Squatting a hard set of five.
When my heart rate is back to normal, that usually means Im ready for my next set.
STRONGLIFTS
To keep your workout short as the weights get heavier, dont rest between your warm-up sets. Put the
weight on the bar and do your next set.
Then restEXERCISES
longer between your
sets of five.
55
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What should I do between sets?

Stay focused. Avoid talking with people or playing with your phone (unless its for using my app, haha).
Socializing is great before or a er your workout, but not during. You dont want to get distracted, end up
resting 15 minutes between your sets, get cold and lose focus, and then miss reps.
What works is to sit on a bench and visualize yourself doing the next set with proper form. I like to stand
or walk a bit around between my sets. But I dont like it when people start talking too much, especially on
Squats. You have to stay focused because this is key to get stronger.
Dont superset your exercises. Dont Squat five reps, then Bench five reps and go back to Squatting five
reps. You must rest between exercises so your body can recover for the next set. If you superset your
exercises youll exhaust yourself and will li less weight. The goal is to li heavy. Rest between sets so you
can li heavy.
How long should I rest between exercises?

You dont need to rest between exercises. I unload the bar a er Squats, set my equipment for the Bench
or Overhead Press and warmup with the empty bar. By the time Im doing my 55 work weight, my CNS is
recovered. Ive also found not resting between exercises keeps my workout shorts.
Check the videos of StrongLi s 55 workout A & B youll see I dont rest between exercises.
How fast should I li ? Whats the tempo?

Theres no tempo with StrongLi s 55. The first weeks, when the weights are light, li the weight under
control. Dont go too fast yet because that makes it harder to practice and maintain good form. But dont
go too slow either. Just control the bar on the way up and down.
A er your first 12 weeks, once you have more experience and good form, li as fast as you can on the way
up. Youll be able to li more weight and get stronger if you li fast on the way up. Control the weight on
the way down, dont drop it it. But dont be slow on the way down either.
Do not li slow thinking youll build more muscle that way. Li ing fast on the way up is key to li ing a lot
of weight and get stronger. The stronger you are, the more muscular youll be. So go fast but controlled
on the way up once youre confident about your form.
How should I warm up?

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Start with two sets of five reps with the empty bar on Squats, Bench and Overhead Press. Then add 1020kg (25-45lb) and do 2-3 reps. Keep adding 10-20kg, doing 2-3 reps on each set, until youve reached
STRONGLIFTS
your 55 weight. Dont rest between these warmup sets to keep your workout short.
This means you dont do any warmup55
sets for theEXERCISES
Squat, Bench andOverhead
Press
the first weeks
of
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StrongLi s 55 because your 55 work weight is the empty bar or close above it. But once youre li ing
30kg/65lb for 55, warmup by doing two sets with the empty bar for the Squats, Bench Press
andOverhead Press.
Empty bar warmup sets dont work for Barbell Row and Deadli . The bar has to start at mid-shin level for
proper form, you cant hold it in the air. Plus, since youre doing compound exercises, your whole body is
warmed up already by the time you have toBarbell Row or Deadli . So you can start heavier here.
If youre confused about how to warmup, download the StrongLi s 55 apps for iPhone and Android and
check the warmup feature. It automatically will tell you how much weight to warmup with and for how
many sets and reps, whatever your work weight is.
Never do a heavy 55 weight without doing lighter warmup sets first. The 55 weight will feel heavier, you
can miss reps and could get hurt. Start with the bar and work your way up so you warmup your muscles
and can practice proper form. This will make the 55 weight easier and youre less likely to get hurt.
Cardio pre-workout is not enough and can work against you. Its not specific to Squatting, doesnt let you
practice proper form. So you still have to warmup with the bar. Worse, too much cardio pre-workout will
pre-exhaust your legs and make it hard toSquat heavy. So warm up with the bar.
How should I breathe?

Dont think about it and youll do it right. Li ing weights isnt the same as running. Staying tight is key to
li ing big weights without getting injured. Thats why if you pick something heavy from the floor, youll
automatically take a big breath and hold it before you li it.
This technique is called the valsalva maneuver. Big breath, hold it, li , then exhale. By taking a big
breath youll increase the pressure in your abdomen. This in turn reduces the risk of lower back injuries
because your core is tighter. Heres how I recommend you do it:
Squats. Take a big breath at the top of your Squat, before you go down. Hold your breath on the
way down, hold it at the bottom of your Squat, then breathe out at the top.
Bench Press. Take a big breath at the top. Do as many reps as you can with good form, breathe out
at the top when you need to. Ill o en do three or even five reps with a single breath.
Deadli . Take a big breath at the bottom before you pull. Hold it on the way up. Exhale at the top
while staying tight. Or hold your breath at the top and exhale when the bar is back on the floor.
Overhead Press. Take a big breath at the bottom, and do as many reps as you can with good form.
Breathe out when you need at the top or at the bottom (top is better but tricky).
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Barbell Row. Take a big big breath at the bottom. Do as many reps as you can with good form.
Exhale when you need at the bottom, when the bar is on the floor.
STRONGLIFTS
Do NOT exhale at the bottom of your Squat. Youll lose tightness and could hurt your lower back. If you
55
EXERCISES
APPS
ABOUT
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want, you can exhale by grunting on the way up if you want (I do that sometimes on hard Squat set). But
make sure youre tight at the bottom of your Squat.
Your blood pressure will indeed increase if you hold your breath. However it will go back to normal once
your set is over. Plus weight li ing is proven to improve blood pressure.
Can I change the order of exercises?

No. The exercise order isnt random. Its set this way because thats how it works best. Heres why:
Squat first. Because its the most important exercise to get stronger. If you do them at the end of
your workout, when tired or hurried, its easy to skip them. Do them first, when fresh, and youll
Squat consistently. If the Power Rack is taken, wait or ask if you can train in between.
Bench/Overhead Press second. So your legs and lower back get a break. You need these muscles
again on heavy Deadli s and Barbell Rows. Pressing first gives your body time to recover.
Row/Deadli third. Because you need your legs and lower back again. But since you pressed first,
they had time to recover from the heavy Squats at the start of your workout.
Reversing Squat and Deadli , by doing Deadli first, is not a good idea. Most guys find Deadli s easier if
they Squat first. But they dont find Squat easy if they Deadli first. So stick to the exercise order. And
dont hesitate asking to train inbetween if the Power Rack you might find a trainingpartner.
CanI do workout A and B on the same day?

No. You might be able to get away with this in the first weeks when the weights are still light. But as the
weights get heavier, the Squats will by itself get you too exhausted to even think about doing more than
three exercises per workout. So doing the two workouts the same day would never work in the long run.
If you feel like doing more because the workout feels too light, then just increase the weight. Add
5kg/10lb per workout instead of the usual 2.5kg/5lb. This will quickly increase the intensity of the
StrongLi s 55 workout and make it more challenging. Its not about the amount of exercises you do, but
the intensity.
CanI train two days in a row?

No. Your body and mind need days o to recover. You might be able to get away with training two days in
a row the first weeks when the weights are still light. But as the weight on the bar increases, youll need
thosedays o inbetween two workouts to recover, get stronger and gain muscle. And youll be happy you
have days o the recover.
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If you feel like doing more because the workout feels too light, up the intensity by increasing the weight.
Add 5kg/10lb each workout or more, then go back to the 2.5kg/5lb increments once the workout is
STRONGLIFTS
challenging.
What if I fail to get 5 55

reps? EXERCISES
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If you havent already done five sets on this exercise, wait five minutes for your central nervous system to
recover. Then do your next set with the exact same weight and try to get five reps. Take a big breath and
li fast on the way up. This will help you get your reps.
If you missed reps in any of your five sets, you do not increase the weight by 2.5kg/5lb next workout for
that exercise. You li the same weight again. So if you did 5/5/5/4/3 x 100kg on Squats (missed reps in set
four and five) you do 55 Squat next workout.
What if you miss reps on Squats but not Bench Press or Barbell Row? Then you add 2.5kg/5lb on Bench
and Rows next workout A. But you dont add weight on Squats since you missed reps on that exercise.
You only repeat the weight for the exercise you missed reps on, not all of them.
Here are some other mistakes you got to avoid:
Never do more than 55 with the same weight. If you only got three reps on the fi h set, you dont
do a sixth set to try to get the five reps you missed. Five sets max, not more.
Never lower the weight during a workout. If you get five reps on the first set, but only three on the
second, dont lower the weight. Keep the weight for the next three sets and do your best.
Never increase the weight if you missed reps. If you didnt get five reps on every single set, you
must li the same weight again for that exercise next workout. Dont increase it.
If all of this sounds like Greek to you, download the free StrongLi s 55 apps for iPhone/iPod or Android
phones. Theyll tell you how much weight to li on each exercise if you fail a rep.
What if I keep failing at the same weight?

You take a step back in order to take two steps forward. Heres how: if you fail to get 55 on an exercise
three workouts in a row, lower the weight by 10% for that exercise only. This is called a deload. And it will
give your body extra rest as well as avoid mental plateaus.
So if you failed to get 55 on Squats with 100kg/220lb three workouts in a row, deload to 90kg/200lb next
workout. This weight will feel light but take it seriously. Focus on proper form, li fast on the way up and
breathe correctly. Add 2.5kg/5lb each workout until youre back to 100kg/220lb. Youll make it.
Note that you only deload on the exercise you failed to get 55 three times in a row. If you plateau on
your Squat, but not on your Bench Press or Barbell Row, then you only deload on Squats. The other
exercise keep increasing by 2.5kg/5lb each workout.
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Best is to download the free StrongLi s 55 app for iPhone/iPod or Android phones. Theyll tell show you
how much weight to li on each exercise if you keep failing at the same weight.
STRONGLIFTS
How long should I do55StrongLi

s 55?
EXERCISES
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As long as youre getting stronger. StrongLi s 55 is NOT a 12 week program. 12 weeks is just the start.
Its a test-drive for your body to prove you this works to get stronger. Many guys are able to get stronger
on StrongLi s 55 for 16 weeks, 24 weeks, some 52 weeks!
Youll know when its time to switch to a more advanced training program when youre no longer able to
add 2.5kg/5lb each workout. When youre no longer able to get stronger despite repeating the weight up
to three times a week, deloading and dropping to 35, 33, etc.
Many guys want to know a specific weight they should reach before they can switch program. But theres
no such thing. When youll have to switch programs depends on too many variables including your bodyweight, age, form, sleep, nutrition, consistency, commitment, and so on.
As a rule of thumb, youll usually have to switch once you Squat between 100kg and 140kg (220lb and
300lb). The better your form, the better your sleep, the better your nutrition, the more consistent you are,
the bigger you are, the further youll take StrongLi s 55.
Does StrongLi s 55 work for women?

Yes. My girlfriend does it. And she does the same exercises, sets and reps as I do. The only di erences:
The empty bar can be too heavy. I had my girlfriend do goblet Squats with a kettlebell, kb Deadli s
and db bench/presses. Now she Squats 50kg for 55 (her body-weight).
Youll need fractional plates. Adding 2.5kg/5lb each workout is too much on the Bench and
Overhead Press. This is because women tend to have less muscle in their upper-body than men. My
girlfriend used increments of 1kg/2lb from the start on Bench/Press.
Besides that theres no di erence. Remember li ing weights wont make you bulky. Ive been li ing for 14
years and Im not bulky. My girlfriend started weighing about 50kg, she still weighs the same, despite
Squatting 50kg for 55. And yet people have asked did you lose weight? Muscle is denser than fat
What if the answer to my question isnt here?

Ill update and further expand this guide over the coming months. So come back later and you might find
the answer to your question. If you cant wait, here are your two options:
Signup to my daily emails. Each day youll get my tips and answers to questions I receive by email.
Many guys find my daily emails motivational. Go here to signup (its free).
Send me your question. Use the contact form to send me your question. Please keep it short and to
the point, 1-2 sentences max.
Apps
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10/3/2016
Apps
STRONGLIFTS
My team has created free apps to track your StrongLi s 55 workouts on your phone. These apps will
show you which exercises to do each workout, with how much weight and for how many sets and reps.
55
EXERCISES
APPS
ABOUT
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The StrongLi s 55 apps also have a built-in timer that will show you how long to rest between sets. And
they automatically deload and show you how much to li if you miss reps.
Both apps have +4.5 ratings on iTunes/Google play. Get them here:
Click here for StrongLi s 55 app for iPhone/iPod
Click here for StrongLi s 55 app for Android
Apple even featured the StrongLi s 55 app for Iphone in their commercial strength which aired during
the Stanley Cup, Jimmy Fallon, NBA finals, etc. Watch the video at 0:38
Apple iPhone 5s ad - Strength (2014)
Spreadsheets
Ive created spreadsheets for StrongLi s 55. They show you which exercises to do each workout, with
how much weight and for how many sets and reps. These spreadsheets also come with progress graphs
so you see your strength increase overtime (this will boost motivation).
If youd like me to email you a copy of these StrongLi s 55 spreadsheets for free, click the link below
Click here for StrongLi s 55 spreadsheets (kg)
Click here for StrongLi s 55 spreadsheets (lb)
I highly recommend you download the free StrongLi s 55 app for iPhone/iPod and Android as well.
Theyre simpler to use than these spreadsheets for tracking your StrongLi s 55 workouts.
See Also
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10/3/2016
See
Also
STRONGLIFTS
How to Squat
How to Deadli
How to Bench Press
55
EXERCISES
APPS
ABOUT
CONTACT
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StrongLifts 5x5 - The Simplest Workout To Get Stronger

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StrongLifts 5x5 - The Simplest Workout To Get Stronger

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StrongLi s 55: The Simplest Workout To Get

Squat, Bench and Deadli s are the main exercises of StrongLi s 55

Workout A: Squat, Bench Press, 55

Bench Press 5x5

Overhead Press 5x5

Bench Press 5x5

Barbell Row 5x5

Barbell Row 5x5

StrongLi s 5x5 Week 2

Overhead Press 5x5

Bench Press 5x5

Overhead Press 5x5

Barbell Row 5x5

Click here for StrongLi s 55 spreadsheets (lb)

Squat 5x5 20kg

Squat 5x5 22.5kg

Squat 5x5 25kg

Bench Press 5x5 20kg

Overhead Press 5x5 20kg

Bench Press 5x5 22.5kg

Barbell Row 5x5 30kg

Deadli 1x5 40kg

Barbell Row 5x5 32.5kg

StrongLi s 5x5 Week 2

Squat 5x5 27.5kg

Squat 5x5 30kg

Squat 5x5 32.5kg

StrongLi s 5x5 Week 2

Bench Press 5x5 25kg

Overhead Press 5x5 25kg

StrongLifts 5x5 Workout A: FULL Video (Ofcial)

StrongLifts 5x5 Workout B: FULL Video (Ofcial)

Stronglifts 5x5 (why I like it)

More reviews of StrongLi s 55

How To Get Started 55

Dont worry, you wont have to use a calf.

The Secret To Gaining Muscle: More Strength Is ...

Heres why: the average lean muscle gain

There are many di erent style of Squats.

Theres no incline or decline benching55

2. Keep the bar in contact with your legs.

379lb Squat double-fail | StrongLifts

thePowerLine PPR200X Power Rack. This rack is similar to what I have.

Weight Tree holds up to 500lb 2 plates, keep them organized.

Rubber Mat to protect your floor

en includes your body-weight. So if youre 75kg, a bench tested at 150kg

Some people use eco ball. Ive used chalk

Ader Powerli ing belt

Bestbelts high quality, custom made, pre-broken in.

My Home Gym Setup

Frequently Asked Questions

What does 15 mean?

Why only 15 Deadli s, not 55?

How much weight should I start with?

How long should I rest between sets?

What should I do between sets?

How long should I rest between exercises?

How fast should I li ? Whats the tempo?

How should I warm up?

How should I breathe?

Can I change the order of exercises?

CanI do workout A and B on the same day?