Beginner Strength 5×5: how it works
Three short sessions a week of the big barbell lifts, adding weight every time. The simplest way to get strong in your first months.
Who it suits
New lifters, or anyone coming back after a long break. You’ll add weight nearly every session for the first few months.
How the week runs
Three days a week with a rest day between (e.g. Monday, Wednesday, Friday), alternating two workouts:
- Workout A: squat, bench press, barbell row, each 5 sets of 5.
- Workout B: squat, overhead press, and one set of 5 deadlifts.
How to progress
Start light: the empty bar is fine. Every time you get all 5 sets of 5, add 2.5 kg next session (5 kg on deadlift). If you miss the reps three sessions in a row on a lift, drop that lift by 10% and build back up.
When to move on
When you’re stalling every week even after resets, move to the 4-day upper / lower or the 4-day strength plan.