Questions about Stronglifts 5x5

StephWieler
StephWieler Posts: 43 Member
in Fitness and Exercise
I did a little bit of reading up on this routine just have a few questions...

1) Do women also begin at 45 lb?
2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?
3) I am a complete beginner when it comes to weight training... how hard is it?
4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

Thanks :smiley:

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Bump also. From what I have read about it I would start with what is semi hard to do 5 reps of. If 45LBs is too easy increase the weight.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    If you go to the StrongLifts website it gives a very detailed summary of what to do, should answer all your questions.

    No, exercise alone will not reveal muscle definition. To reduce bodyfat one must have a nutrition plan that supports the goal of fat loss. Exercise will help augment weight loss but will not reduce bodyfat on its own; you can't exercise your way out of a bad diet.
  • jorge_ta83
    jorge_ta83 Posts: 49 Member
    My 2 cents:

    1) If this is light enough, then go ahead. You should start all exercises light, at this point form is way more important than weight.

    2) This will depend more on your diet. AFAIK no need to add abs exercises, squats and deadlifts and even overhead press are excelent exercises for your abs.

    3) I guess this depends on the person. My advise would be to get someone that helps you to get your form right for every exercise. Or watch a lot of videos. Youtube is a great source. I have had a lot of fun doing this program, but that is me, I like the challenge.

    4) As a beginner it is normal to do quick gains, stick to the program (Again SL website provides a lot of info for free, I would recomend to read it all). I am not the most disciplined trainer, off and on, and I have increased the weight I can lift around 40% than when I started. Again I am fairly weak and started all exercises with empty bars.
  • patrickblo13
    patrickblo13 Posts: 831 Member
    Read the website, it will answer most of your questions.

    When I started getting into lifting I started with SL 5x5. Even though I know I could lift more than what I started with I started light to really focus on form before it got heavy. I would suggest starting with the bar. I would also suggest following the program as it is laid out, but if you want to add in a few accessory lifts to hit weak areas that's fine, just don't over due it.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    1. Yes, except for overhead press, usually. If you're not strong enough, get a lighter bar to start.

    2. Definition comes from your diet. If you've never strength-trained before, you will see some difference just from your newb gains, but most muscle definition comes from cutting your bodyfat in the form of a calorie deficit.

    3. It's supposed to be hard. If it's not, you're not lifting heavy enough. ("Hard" is not to be confused with "pain." If it's too painful for you to do, either deload, fix your form, or both.)

    4. It's an excellent beginner program, and one that I'm currently doing. I have increased strength on most lifts about 30% in two months. In conjunction with my calorie deficit, I am starting to see my abs and shoulders in ways I hadn't ever before. Squats 3x a week are a little hard for me since I have knee troubles, but otherwise the program is good. You can apply the 5x5 format to other lifts besides those outlined on the website, which is what I do.
  • dbmata
    dbmata Posts: 12,950 Member
    StephWieler wrote: »
    I did a little bit of reading up on this routine just have a few questions...

    1) Do women also begin at 45 lb?
    2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?
    3) I am a complete beginner when it comes to weight training... how hard is it?
    4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

    Thanks :smiley:
    1. DTPC
    2. It won't give definition. Definition may be earned if BF% is low enough.
    3. It's hard.
    4. I did this for a little bit before hiring a coach. I saw progress weekly.
  • Live_To_Win
    Live_To_Win Posts: 340 Member
    I do them and I have seen amazing progress so far. I have arthritis in my shoulders, hips and knees so I started low. It does work
  • dougii
    dougii Posts: 679 Member
    I am a fan of SL 5X5. Although I had lifted for some time I followed the program from the beginning and started with just the empty bar. Seemed easy at first but it progressively got tougher. Did this with my brother who lives 1500 miles away and we compared notes regularly - I stopped because of work constraints and he kept going until he was able to squat 225..... He gained a lot of definition and major muscle mass on his legs. I agree with reading the entier web site and watching videos. Workout in front of a mirror and make sure you get the form correct while you are still on working with light weight. Enjoy! (BTW - I am back at it and enjoying it just as much!)
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    There's a Stronglifts 5x5 for Women group on this site. There are guys who are members as well btw.

    I hate the SL website and Medhi's emails. He's a douche. The group here has helpful links and personal stories on it. So I suggest searching for it.
  • kshadows
    kshadows Posts: 1,315 Member


    1) if you're strong enough to do so comfortably, then yes. If not, start at a lower weight.
    2) Nope. I lost 3 inches off my waist & 3 from my hips within the first few months. The routine is a full-body workout.
    3)Not very hard at all. Form is very important. Meet with a trainer and watch a zillion youtube vids.
    4) I was seeing improvements physically within a month. I felt stronger within weeks. I lost inches. I think its a great program.

    Good luck!
  • micheleld73
    micheleld73 Posts: 914 Member
    StephWieler wrote: »
    I did a little bit of reading up on this routine just have a few questions...

    1) Do women also begin at 45 lb?
    2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?
    3) I am a complete beginner when it comes to weight training... how hard is it?
    4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

    Thanks :smiley:

    1) I've doing this for about 3 weeks. I've been able to progressively get heavier at the squats and deadlifts, but the bench, overhead and rows has been slow progress. I started bench at 40 lb. Start at what is best for YOU.
    2) The squats for every workout will work your gluts, abs and quads. The deadlifts will work your hamstrings...so definitely more than just your arms. I still do additional ab work on strength training days after the weights.
    3) if you follow the program....easy peasy
    4) just starting and I was sick for a week, so minimal results so far, though I do see a bit in the shoulders. It will take longer for me to see it in the butt and legs as that is where I carry most of my weight.
  • dbmata
    dbmata Posts: 12,950 Member
    for the folks saying it is easy.

    Are you following the progressive loading? you should be working at a weight intensity where those last reps are extremely challenging.
  • SemperAnticus1643
    SemperAnticus1643 Posts: 703 Member
    Bump for later.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    dbmata wrote: »
    for the folks saying it is easy.

    Are you following the progressive loading? you should be working at a weight intensity where those last reps are extremely challenging.

    I'm thinking that those folks just mean that the program is easy to follow, not that the workout is easy.
  • cakebatter07
    cakebatter07 Posts: 814 Member
    I'm excited to start stronglifts! :D
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    StrongLifts is probably easy at first, or at least easier for the Squat & Deadlift. It should progressively get harder of course.
  • dbmata
    dbmata Posts: 12,950 Member
    hollydubs85 wrote: »
    dbmata wrote: »
    for the folks saying it is easy.

    Are you following the progressive loading? you should be working at a weight intensity where those last reps are extremely challenging.

    I'm thinking that those folks just mean that the program is easy to follow, not that the workout is easy.

    I would hope that is what they mean. Nothing about it should be easy when it comes to doing the work.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Join this group:
    http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    Great summary of the exercises and suggestions for what many women may need to start at.

    I do StrongLifts (modified) and enjoy it. I had to start lighter than 45lb on the OHP. Everything else, 45lb wasn't a problem. The progression slowed quickly for me. I was not able to add 5lb per session on all the exercises. I now have to progress with smaller increases, like 2.5lb. You'll want fractional plates at some point.

    StrongLifts will give you overall strength. You'll gain definition as you lose fat. While I now add some extra core work, I wouldn't at first. Start the program and see how you do/feel. Proper form on all the exercises will give your core plenty of work.

    The real key is to learn form and do all the exercises properly.
  • SemperAnticus1643
    SemperAnticus1643 Posts: 703 Member
    2014-10-15_14.31.08_zpszovjo6gh.jpg

    These pics were taken from June 2014 through last night (10/14/14). I started really working the SL5x5 program on July 15th. This past month I have been really focused on eating better.

    I love the program! It gave me the confidence to keep going since I wasn't starting at a weight that was too heavy. The progression was quick at first but has since slowed down. Since July and now, lifting has become a priority along with my health. I didn't realize the changes that happened until I made this collage.

    Good luck on your program!
  • allie_00p
    allie_00p Posts: 280 Member
    http://community.myfitnesspal.com/en/discussion/560459
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    1) It depends on your strength level starting out. I started at 45 lbs on all lifts except deadlifts, which I started at 95 lbs. The 25 lb plates bring the bar off the floor a bit, which helps you perform the deadlift correctly, and 95 lbs was definitely doable for me, even as a newbie.

    2) "Definition" is just decreased body fat. That happens in the kitchen. If you're eating at a deficit, you won't gain muscle by lifting weights, you'll maintain the muscle you already have. As you lose fat, you will get more of the definition you're seeing, but fat loss is about what you eat.

    3) If done correctly, weight lifting is hard. If it wasn't challenging, it wouldn't be worth doing it. You need to work hard to get great results. It's hard, but manageable.

    4) I did 5x5 from April-June this year. In 12 weeks, I lost about 10 lbs (eating at a slight deficit, 1850 calories per day) and quite a few inches from my body. The results were visible, but not dramatic. Super impressive physical changes take time and dedication. It doesn't happen overnight.
  • jigsawxyouth
    jigsawxyouth Posts: 308 Member
    micheleld73 wrote: »
    StephWieler wrote: »
    I did a little bit of reading up on this routine just have a few questions...

    1) Do women also begin at 45 lb?
    2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?
    3) I am a complete beginner when it comes to weight training... how hard is it?
    4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

    Thanks :smiley:

    1) I've doing this for about 3 weeks. I've been able to progressively get heavier at the squats and deadlifts, but the bench, overhead and rows has been slow progress. I started bench at 40 lb. Start at what is best for YOU.
    2) The squats for every workout will work your gluts, abs and quads. The deadlifts will work your hamstrings...so definitely more than just your arms. I still do additional ab work on strength training days after the weights.
    3) if you follow the program....easy peasy
    4) just starting and I was sick for a week, so minimal results so far, though I do see a bit in the shoulders. It will take longer for me to see it in the butt and legs as that is where I carry most of my weight.


    I started lifting with Stronglifts being a complete heavy lifting/barbell noob... seriously. Looking over the iPhone app, the website, and having people show me proper form, I'm HOOKED! The website has so much information, and after so many weeks, I've noticed changes in my body...
    Like you, @micheleld73, I'm getting a slow progression on my overhead presses! But I don't stop doing them! (no matter how many times I curse at the bar, ha ha)

    And by easy, it's really easy to follow. I need structure. This program is PERFECT for beginners. Good luck! And update us on how you do!
  • quellybelly
    quellybelly Posts: 827 Member
    1) I started most of my lifts at 45 lbs. My overhead press was the only lift that I had to start lower than that. I used a 35 lb barbell to start for overhead press. Some are able to start higher, some need to start lower. Find what works for you :)

    2) This gave me definition all over my body. The 5 lifts that Stronglifts has you do are compound movements, which means that they work more than one muscle group in your body. Lots of them encompass your abdominal area so you don't necessarily need to add any ab workouts. If anything, I'd add in lateral pull downs to work your back more. I stuck with the 5 lifts only and saw results all over my body :)

    3) The hardest thing for me was getting the form correct. It's easy to hurt yourself if you don't know what you're doing so make sure you perfect form at a lighter weight before adding more on. Slow and steady!

    4) I didn't lose a lot of weight when I did this program, however I did lose inches and I got a lot stronger! I was happier with my body than when I finished the Insanity program. I started seeing results probably about a month in. Increase your protein intake and make sure you are eating enough to fuel your body. I loved Stronglifts and would recommend it to anyone who is starting to lift for the first time. It is a very beginner program with the 5 main lifts so you don't have to worry about learning SO many new workouts. It's easy to follow and the app is very useful to help track progress.

    Good luck :D
  • ovidnine
    ovidnine Posts: 314 Member
    edited October 2014
    StephWieler wrote: »
    I did a little bit of reading up on this routine just have a few questions...

    1) Do women also begin at 45 lb?
    2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?
    3) I am a complete beginner when it comes to weight training... how hard is it?
    4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

    Thanks :smiley:

    Stronglifts is an excellent way to get into weightlifting. It focuses on a few core compound lifts to get you a good base.

    Answers are my opinion only:

    1) Yes if you can do 45lbs. Some women can't, not a knock, just upper body strength especially isn't as prominent in women.

    2) Squats work your entire core and your butt. You will experience tightening of your core muscles as you build muscle there and your glutes. As mentioned before, if you're wanting to see ab definition, you're going to have to get to a borderline unhealthy bodyfat% for a woman to do so. Stronglifts (or any) lifting program alone will not do that.

    3) I chose Stronglifts because it was simple to follow. The lifts themselves are not overly complex either, but you MUST do them properly. Do not cheat, do not use bad form, you can hurt yourself doing that. Remember, FAILURE IS OK. Failure is how you grow. If you never fail lifting you're not doing something right.

    So, to answer your question: It starts easy so you learn to do the lifts properly but fairly quickly starts to get challenging. It differs from person to person how quickly that happens.

    4) I've been doing Stronglifts since about February. I have not been super disciplined about it (I tend to do good for 6 weeks, slack for a few) and I have seen a lot of changes. The #s aren't important but I've seen significant improvement especially in my Deadlift and over head press. More importantly, I've put on a lot of muscle though my shoulders arms and back.

    IME, I didn't notice a ton of "change" in my body over the first 3 months, but these past 3 months I really have. I've put on a lot of muscle though my shoulders arms and back.

    I would highly recommend this program to a novice weightlifter who is looking to build a strong base and learn the important core lifts. If after the 3 months (or whatever the intro period is) you want to try something different, go for it, but you'll have gotten a solid foundation into lifting.

    Good luck!


    EDIT: Oh yeah, that link in the post above mine. There's what you need to know!
  • StephWieler
    StephWieler Posts: 43 Member
    Thanks for the answers all :) getting excited to give it a try
  • MisterZ33
    MisterZ33 Posts: 567 Member
    I'm excited to try this program as well however I have hip issues and cannot get my squat down to form. My hips never drop below my knees. Any suggestions?

  • micheleld73
    micheleld73 Posts: 914 Member
    edited October 2014
    I just found out about another program called "Ice Cream Fitness". It's Stronglifts 5x5 on steroids (just kidding -it's just 5x5 with some extra exercises). I'm going to be implementing this into my routine!
  • rileysowner
    rileysowner Posts: 8,331 Member
    StephWieler wrote: »
    I did a little bit of reading up on this routine just have a few questions...

    1) Do women also begin at 45 lb?

    Yes as that is the weight of the Olympic style bar.
    2) Will this only give my arms definition.. i would also like to see definition in my abs and butt, should i do additional ab exercises?

    This will work your whole body, you don' t need to do any ab exercises. The squats and dead lifts will really work your core, butt and legs.
    3) I am a complete beginner when it comes to weight training... how hard is it?

    Watch lots of videos on proper form for the exercises. Better yet, if you are at a gym get a trainer to help you so you can get the form correct. The exercises are not that difficult to pick up, and since there are only a few of them you can really get the form down really well. Either way expect to be sore for the first while, but know the soreness will go away.
    4) If you have done this what are your results/ thoughts on the program.. how soon did you see progress.

    Thanks :smiley:

    I do a different program, but have lifted weights for decades. If I knew about this years back I would have done it for sure. I have heard great success from those who do this. It will form a strong foundation for future exercise.

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