What is the 5x5 workout, and why is everyone doing it?
There are a lot of training trends worth skipping (outlandishly overcomplicated or downright dangerous exercises are a surefire sign to steer well clear), but the 5x5 workout, for a lot of people, isn’t one of them.
Unlike some of the fitness fads that capture social media crowds for their shock factor, the 5x5 workout is an uncomplicated method of weight lifting with functional training foundations (meaning: the exercises replicate, and build strength in, movement patterns you use in everyday life).
Despite the recent hype, the 5x5 workout, also known as The StrongLifts 5x5 Workout Program, isn’t new on the scene – it’s a popular training template that has been utilised by those keen to develop strength for decades. But, it’s gaining new traction thanks to the likes of TikTok, where hundreds of thousands take to the app to chat about their 5x5 training sessions.
But, is the 5x5 workout one to add to your ever-expanding exercise arsenal? We asked the experts everything you need to know before trying the training style.
What is the 5x5 workout?
‘In the realm of fitness, the 5x5 workout is a tried-and-true method that has gained popularity for its simplicity and effectiveness,’ says Lucie Cowan, master trainer at Third Space. This strength training routine, she says, is often recommended by trainers and fitness experts for its ability to facilitate strength and muscle mass gains, and boost overall health.
The crux of it is simple. ‘Essentially, 5x5 stands for five sets of 5 reps of a given exercise,’ explains James Dabbs, founder of Dabbs Fitness.
Exercises are always multi-joint compound movements, which recruit and work major muscle groups, such as back squats, deadlifts, and bench press, and you should take at least 90 seconds of rest between each set of five. This approach, Cowan says, emphasises lifting heavier weights with fewer reps, which can yield excellent results in strength gains.
A typical 5x5 workout structure:
‘A typical 5x5 workout generally includes three to five compound exercises that target major muscle groups,’ says Cowan. These exercises often include:
Squat: A foundational exercise that works the lower body, especially the quads, hamstrings, and glutes.
Bench press: Focusing on the chest, shoulders, and triceps, this exercise is excellent for upper body strength.
Barbell row: Targets the upper back and biceps, enhancing posture and upper body strength.
Overhead press: A shoulder and triceps exercise that also engages the core for stability.
Deadlift: Engages nearly every muscle group in the body, with a primary focus on the back, legs, and core.
Number of sets and repetitions in a 5x5 workout
As previously mentioned, in a 5x5 workout you'll usually perform five sets of five repetitions for each exercise.
‘This format encourages progressively increasing the weight as you become stronger, which is key to building muscle and strength effectively,’ Cowan explains. ‘Starting with a weight that challenges you but allows you to complete all five sets and gradually increasing it is the key to progress.’
There’s no time limit on a 5x5 workout – simply, you work through each rep with proper form, and take every rest period (minimum 90 seconds) in full. A typical session, Cowan says, tends to take around 45 minutes to an hour. ‘It's important not to rush through the exercises, as proper form and technique are crucial to prevent injury and maximise results.’
I want to follow a 5x5 workout plan – where do I start?
There are various ways to approach a 5x5 workout plan, depending on your goals and experience level. If you’re new to this style of training, Dabbs recommends trying to increase the weight over the first couple of sets until you reach your maximum working weight, which you’ll perform for three sets. For example:
Set 1: 10kg x 5
Set 2: 20kg x 5
Set 3: 30kg x 5
Set 4: 30kg x 5
Set 5: 30kg x 5
‘Once you are more advanced and have a better understanding of your levels you can flat load the 5x5 workout to be all similar weights,’ Dabbs says.
‘In terms of exercise selection, this would depend on your weekly training split. However, I would recommend you choose one lower body movement, and one upper body movement for which you perform 5x5 each for. Then, you can choose some accessory or supporting movements which you can hit 3x8-10 reps for.’
He recommends alternating between the following two workouts:
You should take at least 90 seconds of rest between each set of five in every workout
Workout A
• Back squat 5x5
• Bench press 5x5
Accessory:
• Hip thrust 3x10
• Tricep extensions 3x10
• Core work
Workout B
• Romanian deadlifts 5x5
• Pull-up (assisted, if necessary) 5x5
Accessory:
• Split squats 3x8
• TRX rows 3x10
• Core work
Weekly 5x5 workout schedule for beginners
Week 1
• Monday: Workout A
• Tuesday: Rest
• Wednesday: Workout B
• Thursday: Rest
• Friday: Workout A
• Weekend: Rest/sport/hiking
Week 2
• Monday: Workout B
• Tuesday: Rest
• Wednesday: Workout A
• Thursday: Rest
• Friday: Workout B
• Weekend: Rest/sport/hiking
Dabbs recommends alternating until you complete the training block.
Why is the 5x5 workout so popular?
While we can probably attribute a lot of the 5x5 workout’s recent resurgence to the fitness enthusiasts talking about it on social media, there are a number of reasons it has remained a popular training method for so many years. Cowan believes it comes down to the workout’s:
Effectiveness: Many people, she says, are drawn to the 5x5 workout method because it ‘delivers noticeable results in terms of increased strength and muscle definition.’
Simplicity: ‘The program's simplicity makes it accessible to a wide range of fitness levels,’ Cowan says. ‘It doesn't require complex routines or equipment, making it appealing to both beginners and experienced lifters.’
Time efficiency: It can be completed in a relatively short amount of time, compared with other styles of strength training.
Evidence-based: ‘The 5x5 program is grounded in sound exercise science principles,’ says Cowan. ‘It emphasises progressive overload, which is a proven method for building strength and muscle.’ Research tells us that progressive overload by increasing the amount of weight and repetitions are both viable strategies for facilitating muscle adaptations over an 8-week training cycle.
Versatility: The 5x5 program can be tweaked to suit personal needs and help people meet individual goals. ‘Whether someone wants to focus on strength, aesthetics, or overall fitness, the 5x5 workout can be adapted to suit those needs,’ says Cowan.
Minimal equipment: Sometimes, the gym’s overcrowded and there’s a three-person queue for the cables. On those days, it’s helpful to be able to adapt to the equipment that’s available (usually dumbbells). Other days, you may rather train in the comfort of your own home. That the 5x5 workout doesn’t require any fancy kit means it’s an attractive option for those looking to keep things as simple and adaptable as possible.
Are 5x5 workouts effective?
The boring, but honest, answer to this question is always: it depends. There are many variables that can make a workout more or less effective (the equipment you have at your disposal, how you feel going into the session, whether or not you enjoy your workouts, and so on). Ultimately, it depends on what your goal is.
Is the 5x5 workout going to be the best method of training for someone preparing for a marathon? No. But, is it effective for someone wanting to build strength and promote muscle growth (a.k.a., hypertrophy)? Very possibly! ‘The 5x5 workout is great for improving top end strength and improving your 1RMs,’ says Dabbs. ‘If you are an avid strength trainer, and want to go through a strength phase, then this programme may just be perfect for you.’
The 5x5 workout is often followed by powerlifters looking to hit heavier loads in their squat, bench and deadlift, Dabbs explains – but that doesn’t mean it can’t be utilised by everyone looking to build overall strength.
‘Due to the low rep range of just five reps, more weight is able to be lifted compared to if you were performing, say, 10 reps,’ he says. ‘Thus, you will elicit greater strength gains when performing the 5x5 workout due to being able to lift greater weight, and hit higher numbers for your big lifts.’
That said, it’s important to remember that it takes more than just a good plan to have an effective workout. To build strength by following the 5x5 workout programme, you’ll need to be following the principles of progressive overload by gradually adding load to your lifts. And, you’ll need to prioritise your recovery too, ensuring that your body is appropriately fuelled pre- and post-workout, and that you’re getting plenty of rest. More on that later…
Does the 5x5 workout work?
The 5x5 workout plan isn’t for everyone – plain and simple. But, there are a few groups of people who may find it beneficial, in addition to those who want to build strength.
If muscle growth (hypertrophy) is the goal: ‘While 5x5 focuses on lower rep ranges, the progressive overload principle it employs can still stimulate muscle growth, making it suitable for those aiming to gain muscle mass and definition,’ Cowan explains.
Those in need of time-efficient workouts: For people with busy schedules, 5x5 workouts offer an efficient way to work on strength and fitness. ‘They can be completed in a relatively short amount of time compared to longer, more complex workout routines,’ says Cowan.
Athletes: ‘Many athletes incorporate 5x5 strength training into their routines to improve their performance in sports that require strength and power, such as football, wrestling, or powerlifting,’ Cowan explains.
People wanting to improve functional fitness: 5x5 workouts are comprised of compound movements which replicate patterns we perform in everyday life (think: hinging over or squatting down to pick something up). ‘This can improve functional fitness, making everyday tasks easier and reducing the risk of injury,’ says Cowan.
Anyone needing to break a plateau: ‘Individuals who have hit a plateau in their strength or muscle-building progress can benefit from 5x5 workouts,’ says Cowan. ‘The emphasis on progressively increasing weights can help break through plateaus.’
Maintaining muscle and strength: 5x5 workouts, Cowan says, help to counteract age-related muscle loss and maintain bone density, thanks to the core focus on strength training, so they can be a valuable part of your training routine if you’re looking to maintain muscle and strength.
‘It's important to note that whether the 5x5 workout works for you also depends on many other factors such as nutrition, rest, and consistency,’ Cowan reiterates.
Is the 5x5 workout only for beginners?
Here’s where the experts aren’t all aligned. While some believe the 5x5 workout to be a great place for beginners to start strength training, others don’t think it’s suitable for anyone who doesn’t have prior experience of lifting.
‘The 5x5 workout should be used more for intermediate to advanced lifters,’ says Dabbs. ‘You should have built a base of strength and technique from hitting rep ranges of 8-12 before you start loading your weights up to train 5x5.’ Because the point of doing the 5x5 workout is to lift loads you can only manage for a maximum of five reps, you need to not only have mastered the techniques, but also have the ability to repeat them with proper form throughout the workout so you don’t risk injury.
However, that doesn’t mean the workout format can’t be tweaked for beginners wanting to give it a go and potentially use the 5x5 to get a good understanding of the movement patterns involved in performing the core exercises. This will involve dramatically reducing the weight and focussing on form over load, or adjusting the rep ranges appropriately.
‘For example, you could perform just one exercise at 5x5 (a back squat, let’s say), and then perform other exercises at 8-10 reps in the workout to reduce the total load on your body,’ Dabbs explains. ‘Others may wish to perform 5x5 for two or even three exercises in a workout, which is highly taxing on the body and should be managed with adequate recovery and programming.’ He also suggests building up the weight throughout the sets to reduce the overall load. This would look something like:
Set 1: 5x10kg deadlift
Set 2: 5x15kg deadlift
Set 3: 5x20kg deadlift
Set 4: 5x25kg deadlift
Set 5: 5x30kg deadlift
5x5 workout for intermediate lifters
‘Intermediate trainees can continue to use 5x5 workouts to build strength effectively,’ says Cowan. ‘At this level, individuals can customise the programme by incorporating additional exercises, variations, or accessory work to target specific goals or weaknesses.’
She says that intermediates may benefit from incorporating periodisation techniques into 5x5 workout programmes to prevent plateaus. ‘Periodisation is a structured approach to planning and organising workouts over time, to work towards particular specific fitness goals. It is essentially dividing your training programme into distinct periods or phases, each with its own focus and objectives.’
5x5 workout for advanced lifters
‘Advanced trainers can use 5x5 workouts strategically to break through strength plateaus or maintain strength,’ says Cowan.
‘They may incorporate more advanced variations of the 5x5 programme or combine it with other training methods, such as powerlifting or Olympic weightlifting.’
Depending on specific goals, Cowan says advanced trainers can use 5x5 workouts as a foundation and then add specialised training blocks to address their unique needs. ‘The 5x5 framework is highly adaptable. It can be adjusted by varying exercise selection, adding or reducing sets, altering rep schemes, or changing rest periods to suit individual goals. Many advanced trainers combine 5x5 workouts with other training modalities, such as cardiovascular training, flexibility work, or sports-specific drills, to create comprehensive fitness programmes.’
How can you adapt the 5x5 workout to make it more or less challenging?
There are several variables you can manipulate if you want to make a 5x5 workout more or less challenging.
How to make a 5x5 workout less challenging
Decrease the weight: Make the workout feel more manageable, or switch the focus to learning the techniques involved, by reducing the weight you’re lifting.
Extend the rest time: ‘Increase the rest periods between sets to allow for more recovery,’ Cowan recommends. ‘This can be particularly useful if you're focusing on strength and lifting heavier weights.’
Reduce the number of sets: Instead of five sets per exercise, you can reduce it to three or even two sets. Although this means it’s no longer a 5x5 workout, it does allow you to reduce the overall volume and therefore makes the session less demanding.
Modify the repetition scheme: ‘Adjust the rep scheme to include more repetitions per set, such as 3x10 (three sets of ten reps),’ Cowan advises. ‘This promotes muscular endurance and reduces the intensity.’
Choose easier exercises: Opt for exercises that are less demanding or complex. For example, if back squats feel too challenging or you aren’t yet able to perform them with proper form, switch to goblet squats or bodyweight squats as you develop your skills.
Use assistance exercises: ‘Include assistance exercises that help you build up to the main compound lifts,’ Cowan says. ‘For instance, use resistance bands or bodyweight exercises to improve your strength and form before tackling barbell lifts.’
How to make a 5x5 workout more challenging
Increase the weight: ‘The most straightforward way to intensify a 5x5 workout is by increasing the weight you lift,’ says Cowan. ‘Gradually add more weight to each exercise as you become stronger.’
Reduce the rest time: Cowan recommends shortening the rest periods between sets, as decreasing rest time can elevate the intensity of the workout. Bear in mind, though, that it’s important not to take too little rest as you can risk injury. Research tells us that 3-5 minutes of rest between sets is ideal when you’re lifting loads between 50-90% of your 1RM.
Add supplementary exercises: ‘Incorporate additional exercises or variations to target specific muscle groups or movements,’ Cowan says. ‘For example, you can include accessory exercises like lunges, pull-ups, or planks to add complexity.’
Increase sets: Instead of the traditional five sets, Cowan suggests increasing the number of sets per exercise. Though, of course, this means it’s no longer technically a 5x5 workout. ‘Adding an extra set or two can amplify the overall volume and challenge,’ she says.
Vary repetition scheme: ‘While the classic 5x5 programme uses five sets of five repetitions, you can vary the rep scheme,’ says Cowan. ‘For instance, you could try a 6x4 (six sets of four reps) or 5x3 (five sets of three reps) scheme for a different challenge.’
Use eccentric training: ‘Emphasise the eccentric (lowering) phase of each lift, which can increase muscle damage and hypertrophy. Slow down the lowering phase of your reps,’ Cowan suggests.
Remember that the key to a successful workout routine is to align it with your goals and fitness level. ‘Adjusting these variables can help you tailor a 5x5 workout to suit your specific needs, whether you want to make it more challenging for progress or less challenging for recovery and adaptation,’ Cowan says.
Are there any risks associated with the 5x5 workout?
5x5 workouts are, generally speaking, safe for the majority of people to do, providing you take the appropriate precautions (choosing a load that suits you, for example) and prepare accordingly. That said, there are risks associated with all types of exercise.
Things to be mindful of when starting a 5x5 workout programme:
Injury risk: ‘Lifting heavy weights with compound exercises can pose an injury risk, especially if proper form and technique are not maintained,’ says Cowan. ‘It's crucial to start with manageable weights and progress gradually to reduce this risk. It’s also super important to learn the ropes properly with a PT if you’re brand new to lifting. Just a few sessions with a PT will give you everything you need to lift safely if you keep the 5x5 programme simple.’
Overtraining: Overtraining occurs when you don’t allow enough time for rest and recovery between sessions. ‘This can lead to fatigue, decreased performance, and increased risk of injury,’ says Cowan.
Medical conditions: Individuals with certain medical conditions or injuries, such as back problems, joint issues, or cardiovascular conditions, should check with their GP before starting any new strength training programme to ensure it’s not likely to increase the severity of their condition.
Inadequate warm-ups: ‘Skipping warm-up exercises before lifting heavy weights can increase the risk of muscle strains and joint injuries,’ warns Cowan. ‘Always include a thorough warm-up session in your routine.’
Beginners, elderly individuals, pregnant people and those with a history of injury should all be cautious when starting a new strength training programme, and should do so only with the guidance of an appropriate healthcare professional.
What are some of the benefits of doing 5x5 workouts?
Strength and muscle gains aside, there are many potential benefits to following a 5x5 workout plan. These include:
Better posture and stability: ‘5x5 workouts often incorporate exercises that engage the core and improve posture, which can lead to better overall stability and reduced risk of injury,’ says Cowan.
Increased bone density: Resistance training, such as 5x5 workouts, can stimulate bone growth and density. ‘This is essential for maintaining bone health, especially as you age,’ says Cowan.
Enhanced athletic performance: ‘Athletes often incorporate 5x5 workouts to improve their power, strength, and agility, which can translate into better performance in sports,’ Cowan explains.
Increased confidence: As you tick off strength and muscle growth goals when following a 5x5 workout programme, you may experience increased self-confidence and a sense of accomplishment.
‘It's important to note that individual results can vary widely based on factors such as genetics, diet, sleep, and overall lifestyle,’ Cowan says.
‘Moreover, specific goals, whether it's primarily strength, muscle size, or overall fitness, will influence the outcomes you experience. Consistency, proper form, and a proper, sufficient, balanced diet also play crucial roles in achieving the desired results from a 5x5 workout programme.’
11 expert tips for starting 5x5 workouts
1. Build a base of strength and technique first
‘5x5 is quite advanced and if your technique or nervous system isn't honed enough yet then this programme won't be as effective for you,’ Dabbs says. ‘One good way to look at it – your 10 rep max and 5 rep max should be wildly different. If there is little difference between your back squat whether you do 5x5, or 3x10, then you may as well keep doing 10 reps and building strength that way. The key to 5x5 is that you should be able to lift much more weight relative to 8 or 10 reps to build top end strength.’
2. Focus on form
Cowan warns not to be fooled into going into a 5x5 workout programme all guns blazing. ‘Really prioritise learning proper form and technique over lifting heavy weights,’ she says. ‘Start with a weight that allows you to complete all five sets of five reps with good form. Proper form is essential for preventing injuries and building a strong foundation.’
3. Choose exercises wisely
When considering exercise selection, opt for compound movements such as back squats, deadlifts, and bench press. ‘You also don't need to be doing more than two or three exercises in a workout with 5x5,’ Dabbs says. ‘In some cases, you can even just choose one main exercise for 5x5 and then perform some higher rep accessories after.’
4. Warm up thoroughly
‘Dedicate time to warming up properly before each workout,’ Cowan advises. ‘A warm-up should include a mobility flow and a light cardiovascular activity (like jogging or cycling) to increase blood flow, prepare your muscles and joints. This reduces the risk of injury and improves performance.’
5. Focus on your overall goal
If your main goal is to get stronger, Dabbs says this is a good regimen to follow. ‘However, if you want to also do running, swimming, and train more regularly then this may not be the best programme for you, due to the nature of the fatigue and extra weight associated,’ he warns. ‘This is a programme for you only if you want to get stronger. Be absolute with your programming and goal setting.’
6. Choose the right weight progression
To see results when following a 5x5 workout plan, it’s going to be important to choose – and progress – weights correctly. ‘Increase the weight you lift gradually, but not too quickly,’ says Cowan. ‘A general rule of thumb is to add 2.5 to 5 pounds (or 1-2 kilograms) to each exercise when you can complete all sets and reps with ease. This ensures a steady but manageable progression.’
7. Prioritise hydration and nutrition
Properly fuel your body before and after your workouts, even on rest days. ‘Ensure you're well-hydrated, and have a balanced meal or snack that includes carbohydrates and protein to provide energy and support muscle recovery,’ Cowan advises. ‘Staying hydrated throughout the day is also crucial for optimal performance and recovery.’
Dabbs recommends caffeine pre-workout. ‘Strength training is all about your nervous system, and caffeine stimulates your nervous system, allowing you to be more efficient with your lifting and hit bigger numbers.’
8. Rest and recover effectively
If you want to reap the rewards from following a 5x5 workout plan, you’ve got to prioritise rest and recovery. ‘This may mean scheduling non-workout days or engaging in active recovery, such as light walking or stretching,’ Cowan says.
‘Quality sleep is equally important for muscle repair and growth, and getting an extra few hours of morning kip that your body is screaming for can be more beneficial than forcing yourself to head into the gym for that early morning session when you’re exhausted.’
9. Listen to your body
‘It's essential to be in tune with your body,’ Cowan says. ‘If you experience pain (other than typical muscle soreness), dizziness, or excessive fatigue during a workout, stop immediately. Overexertion can lead to injuries. It's better to rest and come back stronger.’
10. Be consistent
It’s important to find a schedule that’s manageable for you, and aligns with your lifestyle and goals, so that you can maintain consistency when following a 5x5 workout plan. ‘Consistency is vital for progress,’ says Cowan. ‘If possible, designate specific days and times for your workouts, making them a non-negotiable part of your routine.’
11. Stay patient and be persistent
‘Building strength and seeing significant results takes time,’ Cowan says. ‘Be patient with your progress, and don't get discouraged if you hit plateaus or encounter challenges. Persistence and consistency will ultimately lead to success.’
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