What is StrongLifts 5×5?
StrongLifts 5×5 is the go-to beginner barbell program: two alternating full-body workouts built from the squat, bench press, barbell row, overhead press, and deadlift, doing five sets of five and adding a little weight every single session.
LiftLab tracks which workout is next, applies the weight increase for you, rounds to the plates you own, and steps in with a deload when a lift stalls — so you just show up and lift.
How LiftLab runs StrongLifts 5×5
- Automatic weight increase every session
- A / B workout alternation tracked for you
- Plate-rounded to your available plates
- Built-in rest timer (the 5×5 rests are long — it matters)
- Automatic deload when a lift stalls
Who it's for
Beginners in their first months of barbell training who want the simplest path to consistent strength gains.
How to get StrongLifts 5×5 in LiftLab
- Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the StrongLifts 5×5 planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
StrongLifts 5×5 FAQ
Do I need the LiftLab app to run StrongLifts 5×5?
Yes. LiftLab is a free Android app. Install it from Google Play and download the StrongLifts 5×5 plan from the in-app catalog to start.
Does it handle deloads and plate math?
Yes. LiftLab increases the weight each session, rounds to the plates you own, and automatically deloads a lift when you stall on it.
Is it free?
Yes — the app and the StrongLifts 5×5 plan are free, with no account required.