e1RM
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Strength program

StrongLifts 5x5 Program - Weights from Your 1RM

Use e1RM to set StrongLifts 5x5 starting weights, understand the A/B split, and avoid starting too heavy.

Novice to early intermediate
3 days/week
12+ weeks
Straight sets of five with simple progression

What StrongLifts 5x5 is

StrongLifts 5x5 uses two alternating full-body workouts. Most lifts use 5 sets of 5 with the same work weight; deadlift uses one heavy set of five after warm-ups.

Use this page as a loading and decision guide. It does not replace the original program source, coaching judgment, or a full spreadsheet. The purpose is to connect your estimated 1RM to conservative, loadable training weights.

Program principles

  • Five sets of five give more practice and volume than a 3x5 novice template.
  • The same work weight across all five sets makes performance easy to judge.
  • Deadlift volume is lower because it comes after squatting and has a higher recovery cost.
  • Starting lighter than your ego wants is the feature, not a mistake.

Weekly structure

Scroll table horizontally

Day Focus Main work Loading Note
Workout A Squat / bench / row Squat 5x5, bench press 5x5, barbell row 5x5 Same work weight across sets Add weight when all 25 reps are completed.
Workout B Squat / press / deadlift Squat 5x5, overhead press 5x5, deadlift 1x5 Same work weight except deadlift warm-up ramp Alternate A and B across three weekly sessions.
Progression Add weight Repeat the next time that lift appears Usually 5 lb or 2.5 kg jumps Use smaller jumps for press when available.

Example weights from a 225 lb bench press e1RM

This table uses the percentages from the program notes above and rounds to normal barbell loads. If your recent estimated max is less certain, lower the input max before calculating the block.

Scroll table horizontally

Use % of anchor Load Reps Note
Very conservative start 60% 135 lb 5x5 Good if you are detrained or learning technique.
Normal start 65% 147.5 lb 5x5 Enough runway for multiple successful jumps.
Experienced start 70% 157.5 lb 5x5 Only if you have recent barbell work behind you.
Deadlift top set 75% 170 lb 1x5 Can start a little higher because volume is lower.

Who should use StrongLifts 5x5

  • You want a simple three-day template and can recover from repeated squatting.
  • You prefer clear pass/fail progression rules.
  • You need practice on compound lifts more than specialization.

Who should not use StrongLifts 5x5

  • Five sets across aggravate joints or recovery.
  • You already stall quickly with workout-to-workout progression.
  • You need sport-specific conditioning or powerlifting peaking work.

Implementation notes

If your bench e1RM is 225 lb, 65% is about 145 lb for the first 5x5 session. That is intentionally submaximal.

If the last two sets slow dramatically, do not jump early. Keep the rules clean and let completed 5x5 sessions drive progression.

Use the plate calculator so each jump is loadable. Microplates can keep overhead press moving longer.

Related calculators and programs

Sources