Alternative to Stronglifts 5x5?

mooreadamc1
mooreadamc1 Posts: 1 Member
edited November 2024 in Fitness and Exercise
Hi all,

Male - 35 years old - used to be in athletic shape but am now overweight. I know my problem is diet (I snack alot at work) - however I would like to get back into working out more.

I was thinking about starting the StrongLifts 5X5 program as it fit a few things like I really like:
- Weight workout
- 3 times a week
- Can be done from home
- Relatively short in length (45 - 80 minutes is what the guide says)

My hesitance about starting however:
- To reach the "goal" as stated on the program - I would need to purchase a 2-inch barbell and weights (currently have 1" of both which is limited to 250 lbs)
- I believe this program is geared towards "new" people to learn form at first. I have experience lifting weights from back when I was younger but am not sure if I jump right in with bar weight only or start somewhere in the middle

Anyway - I was just curious if anyone knew of any programs I could follow that were similar to what I like (i.e. hour or so workout, 3 times a week, weights, done from home, doesn't require eventually replacing all my equipment, etc)?

Thanks!

Replies

  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    Check out https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • taco_inspector
    taco_inspector Posts: 7,223 Member
    There are quite a few listed in this thread along with some insight and experiences on each:
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    With the equipment you have, you could easily begin with what you have and gauge where your weight needs are... and in fact if you enjoy the StrongLifts5x5 plan enough to increase your bar's weight capacity and plate inventory or whatever... The bar shouldn't limit you for a few weeks AND you'll begin to make progress as you gather information and experience to see where you sit.

    My thoughts would be that if' you're gonna be limited to working under 250-lbs by your equipment, that you'll be limited to working under 250lbs in whatever program you choose by that same equipment -- Getting started would be more important than preparing for an end-game that may not materialize for some reason or other.
  • mutantspicy
    mutantspicy Posts: 624 Member
    edited October 2018
    A while back Dunhams was running a special on Weider 2" barbell plus 300lbs of weights for $199 which is a steal. Personally I think stronglifts requires a 2" barbell, the weight, a bench and a power rack. which honestly isn't that much, and can be used for rest of life no matter what program you choose.

    edit PS regardless of what program you run 250lb is going stop you short at some point.
  • hesn92
    hesn92 Posts: 5,966 Member
    Have a look at that thread referenced above. I personally could get by with what you have for quite a while but I'm... not very strong.

    If you do want to buy new equipment there are a lot of people selling workout equipment on facebook marketplace or craigslist etc. I bought a golds gym set that included an adjustable bench, a rack, an olympic barbell, enough plates to get up to 300lbs total, a rack for all of those plates, floor mats, and some other little odds and ends accessory type things that I don't use. I paid $250 which I think is pretty good for all of that.
  • steveko89
    steveko89 Posts: 2,223 Member
    mutantspicy wrote: »
    A while back Dunhams was running a special on Weider 2" barbell plus 300lbs of weights for $199 which is a steal. Personally I think stronglifts requires a 2" barbell, the weight, a bench and a power rack. which honestly isn't that much, and can be used for rest of life no matter what program you choose.

    edit PS regardless of what program you run 250lb is going stop you short at some point.

    Agree with this 100%. Dick's Sporting Goods also has a similar set of their house brand (Fitness Gear) 2" bar and 300 lbs plates for $179.99 and usually running 20% off coupons. Coincidentally, I own that set and a CAP barbell set from Dunham's similar to the one MutantSpicy described. Plates are Plates and I've not found a better deal on new plates, but those 2" bars are only rated to 300lbs (I've put 375+ on each of them without issue, but I am looking to upgrade them nonetheless).

    For routines, I tend to refer people to https://www.reddit.com/r/Fitness/wiki/recommended_routines

    Little more of a scrutinized list, wish I'd stumbled over there sooner after I started lifting.
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