There is an app for android phones that lets you keep track of your workouts. Once you input your starting weights, it will tell you every time you start a new workout what exercises you're supposed to do, and what weights you should use for them. I think if you don't make it through all 5 sets of something, you can indicate that in the app as well, and it will have you reduce the weight slightly (deload) the next time you do that exercise.

Also, if you go to the stronglifts website, there is a spreadsheet you can fill out with your information that will spit out the starting values of your weights, and the spreadsheet will show you what you'll theoretically be doing for the entire 12 week workout. There is a huge FAQ section and explanations of all of the lifts, too, if you're not familiar with them or need help on form.

1) It is indeed a continuous thing, but there is a built in deload for once the weights get too heavy. I just started it two weeks ago, and it does start off really slow. I think my squat will probably fail before the end of the 12 weeks, since the spreadsheet says I should be up to 5x5 of, like, 265 lbs by then. I'm guessing that's not going to happen, lol, at least not that quickly.

2) I haven't been using a spotter at all, and the only thing you'd ever need it for is bench once it gets heavy. Like krok said, use a power cage/squat rack for squats for safety. I have been using the rack for OHP too, like a bad person, but only if the gym is pretty darn empty. We have 3 squat racks, so I don't feel TOO bad, but you (and I) should probably learn to clean the bar up from the ground instead.

3) I do tae kwon do, so my rest days are usually days I have class, but I've also been adding in accessory exercises like pullups, dips, hamstring curls, hip thrusts, etc. You don't have to do anything if you don't feel like it.

Good luck! It is a pretty straightforward program, and I'm sure there are people at your gym that would be more than willing to help if you ever have questions about the lifts.

Hey everyone! I love this group and I am ready to start Stronglifts

neat neat. you'll probably love it. cute baby in your pic, btw.

1. i don't add weight at the rate i'm 'supposed' to. i add at whatever will be a challenge without killing me dead, and on some lifts i'm adding no weight because i'm still not happy about my form yet. i think the important thing to take away from sl isn't the increase rate, but a) doing these 5 lifts is a pretty good entire-body strength regime to start out with, and b) progressive challenge at some manageable rate makes you stronger, if you do it consistently for a while.

2. i guess you go until you get bored and decide to try something else, or until you hit some kind of ceiling. i think by the time you get there you'll have picked up so much additional information and ideas from hanging out here, none of that will be a problem for you.

3. only two things i do consistently on rest days is not go back to the gym and repeat the same lifts, and eat stuff. sometimes i do a bike ride, sometimes i don't. and now and then yeah, i do go back into the gym, but i do something else so as not to exhaust anything.

I found the biggest change to my arms came from losing weight, not so much from doing stronglifts I am sure that stronglifts has helped me keep my existing muscle mass, but losing the layer of fat is making the biggest difference.

Welcome! I'm also pretty new to StrongLifts (Day 10) but am loving it -- hopefully you will too.

One thing that I read that I thought was pretty darn smart was to leave off the clips when doing your bench presses so that if you had to dump the weights you could.

Keep up posted on how it's going -- there's an awesome daily check-in thread in the group forum.

Courtney