The 5 x 5 Lifting Program

People want to be strong; they don’t want to be injured.

For the general population, a 5 x 5 lifting program, that is, 5 sets of 5 repetitions, for free weight compound movements, like the bench press, squat, deadlift, and military press, is a fantastic way to develop both strength and general endurance. I want my clients to be able to perform all 5 sets under the same load. For this to be possible, I select a starting load that is generally between 60 to 90% of that person’s one rep max. There are a few variables to consider when selecting an appropriate initial load, including the trainee’s training age (are they a beginner, intermediate, or an advanced lifter), their personal body mechanics, and their current state of general endurance. One of the greatest benefits of the 5 x 5 approach is the reduced risk of injury in comparison to training at or very near your 1 rep max. Importantly, the 5 x 5 approach still builds exceptional strength that doesn’t tire out quickly.