StrongLifts 5x5 Calculator
Plan your next StrongLifts A/B rotation with five-by-five work sets, deadlift one-by-five loading, warm-up ramps, progression jumps, deloads, and plate rounding in one place.
📌StrongLifts Presets
Presets fill a full lifter profile plus squat, bench, row, press, and deadlift anchors so you can compare progression speed without rebuilding the form.
⚙Program Inputs
StrongLifts 5x5 snapshot
Enter your current work weights to calculate the next A/B sessions.
📊Training Metrics
📑Reference Tables
| Lift | Sets | Weight | Next if made |
|---|---|---|---|
| Squat | 5x5 | --- | --- |
| Upper | 5x5 | --- | --- |
| Pull | 5x5 | --- | --- |
| Set | Percent | Weight | Reps |
|---|---|---|---|
| 1 | Bar | --- | 5 |
| 2 | 40% | --- | 5 |
| 3 | 60% | --- | 3 |
| 4 | 80% | --- | 2 |
| Session | Workout | Squat | Upper/Pull |
|---|---|---|---|
| 1 | --- | --- | --- |
| 2 | --- | --- | --- |
| 3 | --- | --- | --- |
| 4 | --- | --- | --- |
| Situation | Action | Load | Note |
|---|---|---|---|
| All 5x5 reps made | Add load | Next jump | Use normal progression |
| One miss day | Repeat | Same load | Do not deload yet |
| Three miss days | Deload | -10% | Rebuild cleaner reps |
| Press stalls | Microload | 1-2.5 kg | Smaller upper jumps help |
| Deadlift heavy | Slow jump | 5 lb | Switch from 10 lb later |
💡Calculation Tips
The StrongLifts 5×5 method is a weight training method that utilizes five different weight lifting movements. The 5×5 method utilizes a concept known as linear progression. Linear progression means that an individual will gradually add weight to the barbell that are utilized during each training session.
Eventually, an individual may encounter a plateau in the 5×5 method. A plateau means that the weight on the barbell is not increasing despite the attempts of that individual to add more weight. To manage the 5×5 program, an individual must track their weight.
How the StrongLifts 5×5 Works
One method of determining the weight that each individual will utilize is with the use of a calculator. Using a calculator to determine the weight that each individual is to lift will ensure that the individual know the weight that they are to lift during each training session. Knowing the weight that each individual is to lift will prevent the use of guessing as to the weight that is to be lifted by each individual.
If each individual know the weight that is to be lifted by each individual, then the individual will be able to maintain the consistency of their training programs. The 5×5 method incorporates two different workouts that each individual is to utilize during each training session. The workouts are designated as workout A and workout B. Squats is one of the main strength training exercises that each individual performs during every training session.
Deadlifts is another exercise that is incorporated into the 5×5 method; however, deadlifts are performed different than squats because deadlifts utilize the central nervous system of the body. Recovery is an essential concept to incorporate into the 5×5 method. The human body require a period of rest to allow for the muscles to gain strength.
There are various factors that impact an individual’s ability to recover from their training program. Factors include the age of the individual, the weight of the individual, and the level of physical activity of that individual. For instance, an individual that is physically active throughout the day may exhibit a different recovery rate than an individual that is inactive during the day.
It is essential for each individual to consider their bodys ability to recover from the 5×5 method. Should an individual not allow for their body to recover proper, they may experience fatigue or even injury during their training. Should an individual encounter a plateau during their 5×5 training routine, they may need to perform a deload.
A deload is a recovery period during which the individual reduce the weight that is utilized during their training sessions. By reducing the weight that is utilized during a deload period, the individual’s body is allowed to reduce the fatigue that is accumulated during their training. Additionally, the body is allowed to rebuild its momentum in performing those particular lifting exercises.
Warm-ups are essential to incorporate into each training session. Each warm-up is essential to prepare the joints of the body and the central nervous system of the body for the heavy weight that is utilized during each training session. It is not recommended for an individual to jump right into their training with the heavy weight because the joints of the body could experience injury.
An individual should also avoid performing too many repetitions of the exercises during the warm-up period because performing too many repetitions will allow their body to become fatigued during their training session. Each individual can use warm-up tables to determine how to gradually increase the weight of the barbell from the empty barbells to the heavy weights that is to be utilized during each training session. If the weights that are incorporated into each lifting movement is too heavy for each individual according to the individual’s strength gains, that individual may use a technique known as microloading.
Microloading is the use of very light increments of weight instead of the standard 5 pound increments that is suggested in the 5×5 method. Movements such as the overhead press or the bench press utilize microloading because it is easier to add 5 pounds of weight to a squat than it is for an upper body movement. By utilizing microloading, an individual is able to continue with the principle of linear progression within the 5×5 strength training method.
Each individual should use the number that they calculate themselves to determine the weight that is to be utilized by each individual. However, each individual should pay attention to how they feel during each training session. If any of the weights during a lifting session appear to be dangerously high, an individual should pay attention to their body and adjust their training program actualy.
