StrongLifts 5x5

[Anonymous]

I've seen several people recommend this program and I'm interested in trying it, but having a hard time figuring out where to do it. The website says you need to use a power rack or squat rack and many gyms don't have that anymore. I'm looking at my local Arlington county gym and PlanetFitness. They do have Smith Machines, but he says not to use that. What do you all do?

[Anonymous]

Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

[Anonymous]

Every gym should have at least a couple squat racks. Even Planet Fitness.

[Anonymous]

Anonymous wrote:Every gym should have at least a couple squat racks. Even Planet Fitness.

Should maybe, but the planet fitness I go to has the smith machines only.

[Anonymous]

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

There's a Gold's Gym in Clarendon, too, and one in Rosslyn. The Gold's in Clarendon was renovated earlier this year and has two deadlifting platforms (the last time I was there, in July).

Can't recommend Stronglifts enough. I don't follow the exact 5x5 anymore, but it is SO nice just walking into the gym and knowing exactly what you are going to be doing. It makes weight lifting feel much more like running--way easier to zone out. Whenever I have to innovate (like in a hotel gym) my workout just seems so much worse and boring.

[Anonymous]

I bought mine and stuck it in the basement. Under $1200 in equip (and you could go MUCH cheaper than I did) and I use it daily so it’s amortizing well, lol.

[Anonymous]

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

[Anonymous]

It's a great program to get started but you really really need to develop good form, range of motion, and technique.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

[Anonymous]

Anonymous wrote:It's a great program to get started but you really really need to develop good form, range of motion, and technique.

+1

I’d work with a good trainer for a little while to get your form right. And if you’re new to weights, you can probably start with dumbbells

[Anonymous]

Anonymous wrote:

Anonymous wrote:It's a great program to get started but you really really need to develop good form, range of motion, and technique.

+1

I’d work with a good trainer for a little while to get your form right. And if you’re new to weights, you can probably start with dumbbells

No, you absolutely CAN’T do Stronglifts with dumbbells. The whole point of the program is full body, compound BARBELL lifts.

If you haven’t run a program, it’s probably best to refrain from answering questions about that specific program.

OP, here are some thoughts from someone who ran 5x5 for a long time (too long) in my late 40s:

1. You need a gym with a power rack.
2. Learn to comfortably fail a squat rep.
3. Make it a goal to never really grind a squat rep. That’s a big way you get hurt.
4. Don’t ignore or work through knee pain. Many people lack the ankle flexibility or quad strength to squat properly.
5. Getting a trainer who really knows how to teach squat form is your best bet, but most trainers are totally clueless and repeat cliches long debunked by research (“don’t squat deep”, “don’t allow knees past toes”). You are best to look for videos/advice by someone who can squat over twice their bodyweight. Lots of trainers who don’t squat heavy give awful advice.
5. The idea of going up 5 pounds every time works for a while if you start with an empty bar, but lots of the young men who run stronglifts will have a very different experience of that than older men and women. You likely won’t get to 315 pound squats in 6-9 months like the stronglifts guy suggests is normal.
6. When you stop progressing, find a different program.

[Anonymous]

Thanks all! Very helpful.

[Anonymous]

I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

[Anonymous]

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I have been weightlifting for about 8 years. I have done a number of different programs. 5 X 5 is my least favorite in terms of building muscle definition, since it focuses more on strength. I also found the compound lifts were super taxing on my pelvic floor. I do a dumbbell program now and have very pronounced muscle definition as long as I keep my diet in check. And I only lift about 2-3 times a week for 30-45 mins at a time. (Stats for reference: 42, female, 5 foot 1, 112 lbs)

But really, everyone has different preferences and there is no one size fits all.