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StrongLifts 5x5 - Questions from a Newbie

Ruatine
Ruatine Posts: 3,424 Member
edited December 2024 in Fitness and Exercise
I am 38 pounds from my goal weight (loss so far of 64), and I've decided to start lifting, because I am noticing a distinct lack of muscles on my frame already. I'm a total newbie. I've never lifted in my life - heavy or otherwise. I looked through a bunch of the threads on MFP trying to decide on what program might be best and settled on StrongLifts 5x5 as something simple that could carry me for a long while. My brother-in-law helped me with form last night, and my first real workout is this Tuesday.

I'm curious to hear from others who are currently doing or have done the program in the past. Do you supplement the program with any other lifts (e.g. curls, overhead extensions, calf raises, etc.)? Also, since I am completely new to this, how worried should I be about DOMS? And is there anything special I should do (or not do) on my recovery days?

(Finally, a huge shout out to all our heavy-lifting MFP women! You all gave me the knowledge and courage I needed to start this!)

Replies

  • jmc0806
    jmc0806 Posts: 1,444 Member
    You definitely can add some assistance exercises. If you download the Stronglifts app, they have a whole section of add on exercises for Workout A and B and will add it to your routine.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited June 2016
    After I worked the program for awhile and got very familiar and comfortable with it, I added some exercises. My goal was to do a real pull-up, so I added exercises to help me meet this goal. If you don't have a certain goal like this, you can just work the program. You'll get plenty of results.

    Have fun! Rock that weight room!
  • rileyes
    rileyes Posts: 1,406 Member
    I did SL and continue a modified version adding a barbell hip thrust. I also like to add rotations and may superset a main lift with a Plyo move.

    I would follow SL. Build a good strength base. Then change it up with another program.
  • taco_inspector
    taco_inspector Posts: 7,223 Member
    There's a group that you may wanna join, or at least read through... http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    From my point of view, especially since you're coming at this fresh... Don't complicate a simple and enjoyable activity. Allow the structure of the SL5x5 plan to work for you and you will begin to build confidence and notice results.

    As for "recovery days": That's what they are, time to recover. Your eating should fuel your recovery just like anything else and keep you moving along. It may take a week or more for your body to figure out that it needs to speed-up its recovery if you've been sedentary for a long time, but it'll get the message. Nothing special on recovery days aside from NOT lifting; you'll need your muscles ready for your next lifting day.

    DOMS... Why worry -- if you're gonna be sore you'll be sore -- either after or a little later (delayed onset)... Generally, muscle soreness isn't that big of an issue at the beginning of the SL5x5 program since you'll be starting light and the program's volume is reasonable. Good warm-ups will help you avoid damage and/or muscle soreness -- There's an official SL5x5 app for cellphones that can help you track your workouts for free; you can buy-in (~$10USD) to have the app calculate your warm-up sets... Good warm-up sets will help your lifts feel easier and your body be less 'surprised' by the actual 5x5 sets.

    As you're seeing, there's a lot of good support online for the program -- let it do it's thing, before you try to modify it into something that may do less for you. Remember to eat well, warm-up, and lift what you're supposed to when you're supposed to.

    all IMHO, of course
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    I have been doing Stronglifts 5x5 for about 7 weeks now and I absolutely love it!

    I find myself progressing quite well on most of the lifts (except OHP) and trust me, once it gets heavier...you won't be looking to do too much extra. I have an hour in the weight room before I have to leave for work and once I incorporate the maximum suggested resting periods between sets, it does take the hour.

    At the beginning, it did not take as long because the weights weren't too heavy yet.

    Second the group linked above - lots of great women and information there.

    Happy lifting!
  • nowine4me
    nowine4me Posts: 3,985 Member
    I would follow the program as is and would not do any additional strength training. You WILL need fractional plates. It should get hard pretty fast. IYou will probably like routine A or B better, but to really build strength, it's best to alternate each.

    PS- great job on your loss so far!
  • KDar1988
    KDar1988 Posts: 648 Member
    I'm starting week 4 of 5x5 and have progressed right along and I haven't added any other lifting with it. I feel like I should and probably will. I do get sore and I just go with it. It's not awful and usually only lasts a day.

    Good luck!!
  • Ruatine
    Ruatine Posts: 3,424 Member
    edited June 2016
    Thanks, everyone! You all are great! I think I'll follow the program as is until I'm completely comfortable with it and then assess whether to add additional lifts.

    I do have a goal of wanting to be able to do at least 5 pullups and 10 pushups in a row, so I'm hoping sticking with SL for at least a year will get me most of the way there. Seems so minor, but I've never been able to do either.

    ETA - Thanks for the link to the SL group @standenvernet !
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I never did extra lifts..I went for walks tho and bike rides. That was enough for me. I too had fractional plates and weighted collars for when they got really hard...worked well...

    Good luck I loved it while I did it...almost a full year.

  • KDar1988
    KDar1988 Posts: 648 Member
    SezxyStef wrote: »
    I never did extra lifts..I went for walks tho and bike rides. That was enough for me. I too had fractional plates and weighted collars for when they got really hard...worked well...

    Good luck I loved it while I did it...almost a full year.

    I'm anxiously waiting for my fractional plates to come in the mail! They are taking forever. I'm maxing out at OHP so they will be a big help.
  • piperdown44
    piperdown44 Posts: 958 Member
    I've lost track of how many times I've ran SL 5x5.
    Stick with the program fully for at least the first cycle and assess after that.
    Even when I run it now, the only assistant movement I add in is pullups, or if my elbow tendons are acting up, lat pulldowns.
  • JayWalk39
    JayWalk39 Posts: 68 Member
    edited June 2016
    SL 5X5 is popular because it simply works! No need to change everything up. If you change it up than you are no longer doing SL 5X5, but rather some other bastardized workout. If you REALLY feel the need to add additional exercises add assisted dips on bench day and assisted pull-ups on deadlift day. Those are the recommended additions and will help you achieve your 2 goals.
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