What is a 5x5 workout, and how do you run one?
5x5 means five sets of five reps, with the same weight on every set. It is the core of the best-known beginner strength plans: two short full-body workouts, three days a week, and a small weight increase every session. This guide covers what the numbers mean, the classic plan, what weight to start with, what to do when you miss, and how to log it so you always know what to lift next.
Updated October 2026
What 5x5 means
The first number is sets, the second is reps. 5x5 is five sets of five reps. You do five squats, rest, do five more, and keep going until you have done five sets. Every set uses the same weight. That is what separates 5x5 from a plan where the weight climbs set by set.
Five reps is heavy enough to build strength and light enough to practise the lift with good form. Twenty-five total reps at one weight is also a lot of practice. That mix is why so many beginner programs are built on it. If the notation is new to you, what does 3x8 mean explains the rest of it.
The classic 5x5 plan
The classic version uses two workouts, A and B, and you alternate them three days a week with a rest day between sessions. Week one is A, B, A. Week two is B, A, B. Squats are in every session. The deadlift is one set of five because it is already heavy and taxing after a full session of squats.
| Workout A | Workout B | |
|---|---|---|
| Lift 1 | Squat 5x5 | Squat 5x5 |
| Lift 2 | Bench press 5x5 | Overhead press 5x5 |
| Lift 3 | Barbell row 5x5 | Deadlift 1x5 |
What weight to start with
Start lighter than you think. The plan adds weight every session, so a light start costs you a week or two and a heavy start costs you the whole plan. A common starting point for squat, bench press and overhead press is the empty bar, 20 kg (45 lb). For the row and deadlift, the bar needs plates to sit at the right height, so most people start around 30 to 40 kg (65 to 95 lb).
If you have lifted before, pick a weight where all five reps on all five sets are crisp and you could have done two or three more on the last set. Write that weight down. Everything from here is about adding to it.
When to add weight, and what to do when you miss
The classic rule is simple: if you got five reps on all five sets, add weight next session. A common increase is 2.5 kg (5 lb) on the upper-body lifts and 2.5 to 5 kg (5 to 10 lb) on the squat and deadlift. Small jumps are the point. A beginner can add weight for months this way before the first stall.
A miss is any session where one set falls short of five reps. When that happens, keep the same weight next session and try again. Make sure sleep, food and rest between sets were in order, since those cause more misses than the weight does. Rest three to five minutes between heavy sets when the lift gets hard.
- 5, 5, 5, 5, 5: add weight next session.
- 5, 5, 5, 4, 3: same weight next session.
- Missed the same weight three sessions in a row: deload, covered next.
When to deload
The classic rule is to deload a lift after you miss it three sessions in a row. Take about 10% off that lift only, and work back up in the usual small steps. The other lifts keep going. A squat that has stalled at 100 kg (220 lb) drops to 90 kg (200 lb), and you are back at 100 kg within a few sessions, often with the sets feeling easier than before.
When several lifts need a second or third deload, the plan has done its job. Adding weight every session only works for so long. At that point most people move to a plan with more reps and slower progression. What is a deload week covers deloading in more detail, and StrongLifts alternative covers what to do when 5x5 is finished.
5x5 vs 3x10
Both work. They lean in different directions, and the right one depends on what you want and how much time you have.
| 5x5 | 3x10 | |
|---|---|---|
| Reps per set | 5 | 10 |
| Weight | Heavier | Lighter |
| Leans toward | Strength and form practice | Muscle size |
| Rest between sets | 3 to 5 minutes | 1.5 to 3 minutes |
| Progression | Add weight every session | Add reps, then weight |
| Best for | Beginners on barbell lifts | Most exercises after the beginner stage |
How to log 5x5 in SayLift
5x5 lives or dies on the log. You need to know last session's weight and whether every set hit five, and you need it before you load the bar. SayLift keeps that record by voice. After training, you say the session the way you would tell a friend: "squat five sets of five at 100, bench five by five at 70, rows five by five at 60". The AI writes every set, rep and weight onto a review screen, you check it and save.
The coach then follows the 5x5 rules for you. When your plan says 5x5, the rep floor and the rep ceiling are both 5. Hit five reps on every set and the coach tells you to go up next session: +2.5 kg (5 lb) on upper-body lifts like bench and press, +5 kg (10 lb) on lower-body lifts like squat and deadlift. Miss by one rep and it holds the weight for one more try. Miss by more than one rep, or miss twice at the same weight, and it takes about 7.5% off so you can rebuild. Three weeks or more with no progress on one lift and it suggests a lighter week for that lift, about 10% off. The other lifts keep climbing.
If you prefer to log by hand, the plan fills the five sets in and last session's numbers sit beside them, so one tap logs a set as the same as last time. SayLift has no rest timer. Heavy fives need 3 or 4 minutes on squat and deadlift, so time those on the gym clock or your watch.
Who SayLift is for
SayLift is for iPhone lifters who want 5x5 done properly without a notebook or a spreadsheet. Say the session after you train, check the review screen, and let the coach tell you which lifts go up, which stay, and which need a lighter week. When 5x5 runs out, the same coach moves with you to rep ranges and double progression.
It costs $4.17 a month (billed $49.99 a year), $7.99 a month or $3.99 a week after a 3-day free trial. Get SayLift on the App Store.
Frequently asked questions
What does 5x5 mean in a workout?
Five sets of five reps, with the same weight on every set. You do five reps, rest, and repeat until you have done five sets. The first number is always sets and the second is reps.
How many days a week is a 5x5 workout?
Three. The classic plan alternates two full-body workouts with a rest day between them, for example Monday, Wednesday and Friday. Each session takes about 45 to 60 minutes once the weights get heavy and the rests get longer.
What weight should I start 5x5 with?
Lighter than you think. A common starting point is the empty 20 kg (45 lb) bar for squat, bench and overhead press, and 30 to 40 kg (65 to 95 lb) for rows and deadlifts. The plan adds weight every session, so a light start is corrected within a couple of weeks.
How long can you run 5x5 before it stops working?
It depends on where you start, but many beginners add weight every session for three to six months before the first real stalls. After a lift has been deloaded two or three times, the fast progression is over. That is the signal to move to a plan with higher reps and slower, steadier increases.
Is 5x5 good for building muscle?
Yes, especially for beginners. Twenty-five heavy reps per lift, three times a week, with the weight rising every session builds both strength and size. Lifters past the beginner stage usually add higher-rep work for muscle growth, since 5x5 leans toward strength.
Does SayLift know the 5x5 rules?
Yes. When your plan says 5x5, the coach treats 5 as both the rep floor and the rep ceiling. Five reps on every set earns an increase next session, 2.5 kg (5 lb) on upper-body lifts and 5 kg (10 lb) on lower-body lifts. A one-rep miss holds the weight for one more try, a bigger or repeated miss takes about 7.5% off, and three weeks without progress on a lift triggers a lighter-week suggestion for that lift.
Stop typing between sets
Say what you lifted. SayLift writes down every set, rep and weight, then tells you what to lift next time. Say what you ate and it counts the calories too. iPhone only, 3 days free then $4.17 a month, billed $49.99 a year.
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