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  • Writer's pictureDennis Romatz

What Is The 5 X 5 Stronglifts Workout?

Updated: Apr 21

Your complete guide to the 5X5 Stronglifts workout by Dennis Romatz, personal trainer at Dennis Romatz Fitness.

What is the 5 X 5 Stronglifts? An Introduction To A Killer Workout

Are you looking to build strength, increase muscle mass, and transform your physique? If so, the 5x5 Stronglifts program might be the perfect fit for you. Known for its simplicity and effectiveness, 5x5 Stronglifts has gained popularity among weightlifting enthusiasts. In this blog post, I will explore what the 5x5 Stronglifts program entails, its key principles, and why it has become a go-to program for strength and muscle gains.

I'm excited to write this blog post because at Dennis Romatz Fitness, my personal trainers and I utilize 5 x 5 Stronglifts with our personal training clients.

Let's dive in so I can provide solid answers to "what is 5 X 5 Stronglifts?".

What is The 5x5 Stronglifts?

5x5 Stronglifts is a strength training program that focuses on compound exercises using barbells. The program revolves around five core lifts: squat, bench press, barbell row, overhead press, and deadlift. Each exercise is performed for five sets of five reps, hence the name 5x5. The program advocates for progressive overload, which means gradually increasing the weight lifted over time to continually challenge your muscles and stimulate growth. Key Principles of 5x5 Stronglifts:

  1. Compound Movements: 5x5 Stronglifts prioritizes compound exercises, which involve multiple muscle groups and joints. These exercises, such as squats and deadlifts, provide a full-body workout, allowing you to develop overall strength and muscle mass efficiently.

  2. Progressive Overload: The foundation of 5x5 Stronglifts is the concept of progressive overload. By gradually increasing the weight lifted, you continually push your muscles to adapt and grow stronger. This progressive approach ensures consistent gains in strength and muscle mass over time.

  3. Linear Progression: 5x5 Stronglifts utilizes a linear progression model, meaning that you add weight to the bar during each workout. The program starts with relatively light weights to focus on proper form and technique, gradually increasing the load to maximize strength gains.

  4. Focus on Recovery: Rest and recovery play a crucial role in the 5x5 Stronglifts program. The program incorporates rest days between workouts to allow the muscles to recover and adapt. This emphasis on recovery helps prevent overtraining and promotes long-term progress.

Benefits of 5x5 Stronglifts:

  1. Increased Strength: By focusing on compound movements and progressive overload, 5x5 Stronglifts is highly effective in building overall strength. The program targets major muscle groups, leading to functional strength gains that can benefit various aspects of daily life and athletic performance.

  2. Muscle Hypertrophy: Alongside strength gains, 5x5 Stronglifts can also stimulate muscle hypertrophy or muscle growth. The combination of heavyweights and compound exercises provides the stimulus necessary for muscle development, resulting in improved muscle tone and size.

  3. Time Efficiency: 5x5 Stronglifts is known for its simplicity and time-efficient workouts. The program typically involves three workouts per week, each lasting around 45 minutes. This makes it a practical option for individuals with busy schedules who still want to achieve significant strength and muscle gains.

  4. Easy to Follow: The straightforward nature of 5x5 Stronglifts makes it accessible for individuals of all fitness levels. The program provides clear guidelines on exercise selection, weight progression, and rest periods, making it easy to implement and track your progress.


The 5x5 Stronglifts program offers a simple yet effective approach to building strength and muscle mass. By focusing on compound exercises, progressive overload, and proper recovery, this program has helped countless individuals achieve remarkable results in their fitness journeys. Whether you're a beginner looking to kickstart your strength training or an experienced lifter seeking new gains, 5x5 Stronglifts can be an excellent choice to elevate your strength.

About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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