Stronglifts 5x5
Malak74
Posts: 21 Member
Hi everybody,
I'm 40 years old working mum 149 lbs, need to loose 17 lbs and get stronger and fit, I was looking to some posts her and saw a program called Stronglifts 5x5, googled it and had small idea about it, has anyone tried the same? what do you recommend for me? if someone can put a sample workout plan for me that I can squeeze in my busy life...
I need to get in shape,I've been struggling...help the old lady pleeeeease
Thanks a lot in advance
I'm 40 years old working mum 149 lbs, need to loose 17 lbs and get stronger and fit, I was looking to some posts her and saw a program called Stronglifts 5x5, googled it and had small idea about it, has anyone tried the same? what do you recommend for me? if someone can put a sample workout plan for me that I can squeeze in my busy life...
I need to get in shape,I've been struggling...help the old lady pleeeeease
Thanks a lot in advance
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Replies
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Stronglifts is a great program for beginners. It's simple and only 3x a week. I'd start with that!0
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galgenstrick wrote: »Stronglifts is a great program for beginners. It's simple and only 3x a week. I'd start with that!
Thanks a lot for your reply much appreciated.
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stronglifts IS a sample workout plan. we don't need to put anything additional together for you0
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Hi everybody,
I'm 40 years old working mum 149 lbs, need to loose 17 lbs and get stronger and fit, I was looking to some posts her and saw a program called Stronglifts 5x5, googled it and had small idea about it, has anyone tried the same? what do you recommend for me? if someone can put a sample workout plan for me that I can squeeze in my busy life...
I need to get in shape,I've been struggling...help the old lady pleeeeease
Thanks a lot in advance
I started doing SL 5x5 over a month ago and i enjoy it!
Here's the link that helped me get started http://stronglifts.com/5x5/#How_much_weight_should_I_start_with ..... just scroll down the page a bit and you'll see the workout schedule.
I started out with a much lower weight than suggested though, but i'm progressing nicely now.
40 is not old btw!
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We are in the same boat....I am a 41 year old mum and just started SL 5x5 on Monday. It seems to be short sweet and to the point. Try the 5x5 app. it gives you everything you need for the work out. Good luck!0
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It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
0 -
Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.0 -
ExRelaySprinter wrote: »Hi everybody,
I'm 40 years old working mum 149 lbs, need to loose 17 lbs and get stronger and fit, I was looking to some posts her and saw a program called Stronglifts 5x5, googled it and had small idea about it, has anyone tried the same? what do you recommend for me? if someone can put a sample workout plan for me that I can squeeze in my busy life...
I need to get in shape,I've been struggling...help the old lady pleeeeease
Thanks a lot in advance
I started doing SL 5x5 over a month ago and i enjoy it!
Here's the link that helped me get started http://stronglifts.com/5x5/#How_much_weight_should_I_start_with ..... just scroll down the page a bit and you'll see the workout schedule.
I started out with a much lower weight than suggested though, but i'm progressing nicely now.
40 is not old btw!
Amazing!! this is encouraging, thank you for the link it's very helpful my dear
Good luck
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Lots of info in this group:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
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alwilson1974 wrote: »We are in the same boat....I am a 41 year old mum and just started SL 5x5 on Monday. It seems to be short sweet and to the point. Try the 5x5 app. it gives you everything you need for the work out. Good luck!
Many thanks @awilson1974, you guys are so nice I'm getting a lot of help and information, will get the app in my phone and start ASAP
Good luck to you too
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ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you0 -
ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
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Jackie0Marie wrote: »Lots of info in this group:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Thank you @Jackie0Marie good information.
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ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.0 -
ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
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I do StrongLifts and highly recommend it -- for some reason it seems to be the only strength program that fits for me.0
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Bump0
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I've been lifting for years, but never knew how bad my form was.
I started up in the last year and work out with a professional bodybuilder who showed me perfect form. I use the 5x5 plan and lifting heavier now that I ever did before. Pay close attention to their videos and have a professional review your form early on - very hard to unlearn poor form.0 -
I've been lifting for years, but never knew how bad my form was.
I started up in the last year and work out with a professional bodybuilder who showed me perfect form. I use the 5x5 plan and lifting heavier now that I ever did before. Pay close attention to their videos and have a professional review your form early on - very hard to unlearn poor form.
Excellent point on form. If you can't get professional help record yourself and compare your form to youtube vids or post here for critique.
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Deadlifts with a heavy weight frighten the heck out of me , I ve been advised not to do them suffer from bad back, can potentially injure it more, I saw a young girl today do her back in deadlifting heavy, , she was in so much pain, once you've fuffed up yr back that's it end of strength training, maybe use a belt or something, I'm in my late 40's too,0
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ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
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+1ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
0 -
I'm a couple months in and really love it so far and have noticed a lot more strength and muscle definition developing.0
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amyrebeccah wrote: »eatgoodeat wrote: »ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
. . .or you could just substitute with a lighter barbell. At any rate, telling someone to go heavier than the bar (especially a woman who is inexperienced with lifting) is irresponsible.
Yeah, there are much lighter bars available. The one I keep in the back yard is mebe 10-15lbs. 1" all the way across and pretty ideal for the very new newbs.
I don't see them in gyms though but straight curl bars can be repurposed also I suppose.0 -
ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
Unfortunately, I am only an 18 year old wannabe Powerlifter who has a deep understanding in the sciences (currently doing some a levels) and self taught biomechanics.0 -
amyrebeccah wrote: »eatgoodeat wrote: »ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
. . .or you could just substitute with a lighter barbell. At any rate, telling someone to go heavier than the bar (especially a woman who is inexperienced with lifting) is irresponsible.
Yeah, there are much lighter bars available. The one I keep in the back yard is mebe 10-15lbs. 1" all the way across and pretty ideal for the very new newbs.
I don't see them in gyms though but straight curl bars can be repurposed also I suppose.
I wouldn't use bars like that, they are likely to bend or snap if doing a program like 5x5 where you get to lift some appreciable weight.
I suggest investing into a good strong oly bar, preferably with a psi rating and not a "weight capacity" and also it should have sealed ends.
Think of it like a pair of shoes - you use them (almost) every day and so pay good money for a long lasting pair - a good bar will last indefinitely.0 -
ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
Unfortunately, I am only an 18 year old wannabe Powerlifter who has a deep understanding in the sciences (currently doing some a levels) and self taught biomechanics.
0 -
Deadlifts with a heavy weight frighten the heck out of me , I ve been advised not to do them suffer from bad back, can potentially injure it more, I saw a young girl today do her back in deadlifting heavy, , she was in so much pain, once you've fuffed up yr back that's it end of strength training, maybe use a belt or something, I'm in my late 40's too,
Here's the problem. Dead lifting HEAVY is fine. But 5 reps is not heavy, that will fatigue you and so is dangerous. Above, I have posted a short guide to how you should do 5x5. If you are going to do squats and DL s the same day make sure you squat first and please do them 3+ hours apart.
This is partly where SL is stupid. Arguable the Deadlift is the most easy to break form on and most likely therefore to cause injury. Thus, you should be able to practice it more.
You squat 3x per week to get form down, why not DL for one session so they get equal practice?
Replace one days squats with HEAVY (not 5 reps, more like 1,2 or 3 reps) deads for a few sets (5x3 works well)
And add China to counter balance OHPs0 -
ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Partly agree, though, I would just mess around with the weights 3x per week until you can say lift 25ks for 5, before dropping to using the bar.
Do this.
Workout B:
Squat (bb or dbs)
Bench (bb or dbs)
Row (bb or dbs)
Workout A:
Dead (bb or dbs)
Press (bb or dbs)
Chin (palms facing) (use Lat pulldown machine if not strong enough for 5+ reps)
Bear in mind, if u use dbs, your rep Max with a bar will be slightly higher.
To find it
If x is the combined dumbbell weight
10(x/9)
(x divide by 9, then that times by 10)
You're welcome0
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