Programme · Novice · 3 days a week
StrongLifts 5×5
StrongLifts 5×5 is a common novice strength programme. Three compound lifts, five sets of five, add weight every session. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Linear 5×5 Progression”.
Is StrongLifts 5×5 for you?
Novices and returning lifters who want a simple, rules-driven programme with only five barbell movements to learn. Best when you can train three days a week and recover from squatting every session.
At a glance
- Level
- Novice
- Goal
- Strength
- Time
- 3 days a week, ~45–60 min a session
A three-day full-body novice programme alternating between two workouts. Workout A pairs squat, bench press, and barbell row — all for five sets of five reps. Workout B pairs squat, overhead press, and deadlift (deadlift is a single set of five). Squat shows up in every session; the other lifts rotate across the week.
2 sessions
| Session | Exercises |
|---|---|
| Workout A |
|
| Workout B |
|
Workout A: squat 5×5, bench press 5×5, barbell row 5×5. Workout B: squat 5×5, overhead press 5×5, deadlift 1×5. Start at the empty barbell on the squat, bench and overhead press — the point is to let progression, not starting weight, do the work. The deadlift and barbell row are the published exception and open at 40 kg and 30 kg, because an unloaded bar does not sit at pulling height. A bodyweight assistance block (chin-ups, dips, hanging leg raises) is optional.
How the weights move
Add 2.5 kg per session on every lift where you hit all prescribed reps (5 kg on deadlift in the early weeks). After three consecutive failed attempts on a lift, deload that lift by 10% and ramp back up. When progression stalls despite deloads, graduate to an intermediate 5×5 programme such as Madcow or Texas Method.
StrongLifts 5×5, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Weight added when you complete every working set
- A missed session holds the weight; 3 misses in a row bring it down 10%
- Log sets from your phone, Apple Watch or Wear OS watch
StrongLifts 5×5 questions
Who is StrongLifts 5×5 for?
Novices and returning lifters who want a simple, rules-driven programme with only five barbell movements to learn. Best when you can train three days a week and recover from squatting every session.
How many days a week is StrongLifts 5×5?
As VALDA runs it: 3 days a week, ~45–60 min a session.
How does progression work on StrongLifts 5×5?
Add 2.5 kg per session on every lift where you hit all prescribed reps (5 kg on deadlift in the early weeks). After three consecutive failed attempts on a lift, deload that lift by 10% and ramp back up. When progression stalls despite deloads, graduate to an intermediate 5×5 programme such as Madcow or Texas Method.
Can I run StrongLifts 5×5 in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Mehdi (StrongLifts.com)?
No. VALDA is not affiliated with or endorsed by Mehdi (StrongLifts.com). This page describes the programme as VALDA runs it.
Where StrongLifts 5×5 comes from
StrongLifts 5×5 was popularised by Mehdi on StrongLifts.com and its companion mobile app, drawing on Bill Starr's earlier 5×5 pattern. VALDA adapts the training pattern and progression rules for use inside the app, but does not claim authorship of the method.
VALDA is not affiliated with or endorsed by Mehdi (StrongLifts.com). The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.