StrongLifts 5×5 is a three-day novice linear-progression program built around five barbell lifts. You repeat a small exercise menu, add weight over time and alternate two workouts instead of changing the routine every week.
The FitFrek workbook is not an official StrongLifts product. It provides the A/B reference, configurable increments, a failure-and-deload helper, a 12-week calendar and a training log.
Alternate the sessions continuously. A normal two-week sequence is A/B/A followed by B/A/B.
Start conservatively: very light loads for complete beginners, or roughly a ten-rep load for experienced returners.
After completing the prescribed work with acceptable form, add a small amount next time that lift appears. The current StrongLifts system allows configurable increments, so microloading the presses is better than forcing jumps you cannot sustain.
After a failed workout, repeat the load and address rest, setup, food, sleep and technique. The default StrongLifts rule is a roughly 10% deload after failing the same load for three sessions. Deload one lift rather than resetting the entire program.
StrongLifts fits lifters who still recover and improve from one exposure to the next and prefer a small exercise menu.
Skip it without a safe rack, when you already need weekly progression, or when the squat frequency repeatedly harms recovery.
Both are three-day novice barbell programs. StrongLifts uses more 5×5 volume and includes barbell rows from the start. Starting Strength generally uses three sets of five and later introduces the power clean.
Choose based on exercise preference, coaching and recovery.
Pros: Simple schedule, clear progression, easy logging, frequent practice of the main lifts.
Cons: High squat frequency, limited direct hypertrophy work, and 5×5 sessions can become long once loads are heavy.
Enter your loads, increments, deload percentage and failure threshold. Use actual performance—not the projected calendar—to choose the next load.
StrongLifts removes programming guesswork. Run it while workout-to-workout progress is real, microload before forcing large jumps and move on when repeated deloads stop working.
