# Lift5x5

> Lift5x5 is a free StrongLifts-style 5x5 strength training app for iOS and Android, with automatic weight progression, a built-in rest timer, plate calculator, and progress tracking. The site also hosts an evidence-based knowledge base on 5x5 training: the program, the five compound lifts, progression and plateaus, nutrition, recovery, and how 5x5 compares to other programs. Content is reviewed against primary sources (PubMed/PMC, NHS, Cleveland Clinic).

## The 5x5 program (start here)

- [The complete 5x5 strength training guide](https://lift5x5.app/guide/5x5-training): The full program — five compound exercises across two alternating workouts, 3 days/week, +2.5kg per session, the 3-fail 10% deload rule, and a 12-week plan.
- [5x5 for complete beginners: start here](https://lift5x5.app/blog/5x5-complete-beginner): The two workouts, all five exercises, how progression works, and what to expect in the first month.
- [How to pick your starting weights for 5x5](https://lift5x5.app/blog/starting-weight-5x5): Choosing starting weights for squat, bench, press, row, and deadlift; why starting too heavy is the biggest beginner mistake.
- [5x5 workout schedule: Mon/Wed/Fri or 3 better options](https://lift5x5.app/blog/5x5-workout-schedule): The optimal 3-day schedule and how to handle missed sessions without losing progress.
- [Realistic 5x5 results: week by week timeline](https://lift5x5.app/blog/5x5-results-timeline): What to expect month by month — strength benchmarks, body changes, honest timelines.

## The five lifts

- [The 5x5 exercise guide](https://lift5x5.app/guide/exercises): Setup, execution cues, common mistakes, and progression for squat, bench press, overhead press, barbell row, and deadlift.

## Progression, plateaus & stalls

- [5x5 progression & plateaus](https://lift5x5.app/guide/progression): Failed reps, the 3-fail deload rule, microplates, recovery, and when to move past linear progression.
- [Failed a rep on 5x5? Here's exactly what to do next](https://lift5x5.app/blog/failing-reps-5x5): Step-by-step decision tree — retry, deload 10%, or switch exercises.
- [How to break through a 5x5 plateau (5 proven fixes)](https://lift5x5.app/blog/break-through-plateau): Five strategies for squat, bench, overhead press, and deadlift plateaus.
- [When and how to deload on 5x5 (the complete protocol)](https://lift5x5.app/blog/deload-week-guide): The exact deload protocol — reduce 10%, rebuild over 2 weeks.

## Program comparisons

- [5x5 programs & variations](https://lift5x5.app/guide/programs): Compare StrongLifts, Starting Strength, Madcow, Texas Method, and alternatives by training level.
- [StrongLifts vs Starting Strength: which is better?](https://lift5x5.app/blog/stronglifts-vs-starting-strength): The real differences and which one suits you better.
- [5x5 vs 5/3/1: which program is right for you?](https://lift5x5.app/blog/5x5-vs-531): StrongLifts 5x5 vs Wendler's 5/3/1 — who each is for and when to switch.
- [5x5 vs PPL: honest comparison for strength and muscle](https://lift5x5.app/blog/5x5-vs-ppl): 5x5 builds more strength in less time; PPL builds more muscle with more volume.
- [5x5 vs GZCLP: beginner program comparison](https://lift5x5.app/blog/5x5-vs-gzclp): Exercise selection, progression schemes, and stall handling compared.
- [Madcow 5x5: the intermediate program guide](https://lift5x5.app/blog/madcow-5x5-guide): Setup, weekly progression, and when to switch from beginner 5x5.

## Nutrition, recovery & mindset

- [Nutrition for strength training](https://lift5x5.app/guide/nutrition): Calories for bulking, recomp, or cutting; research-backed protein targets; creatine; why meal timing barely matters.
- [The mental side of strength training](https://lift5x5.app/guide/mindset): How to stop program-hopping, train under stress, and build systems that keep you lifting for years.

## Training over 40 and 50

- [5x5 after 40: strength training guide](https://lift5x5.app/blog/5x5-over-40): Modified progression, recovery, and realistic expectations for older lifters.
- [Strength training after 50: adapted 5x5 guide](https://lift5x5.app/blog/5x5-over-50): Modifications for progression, recovery, warm-ups, and joint health.

## The app

- [Lift5x5 — free 5x5 workout app](https://lift5x5.app/): Track squats, bench, and deadlifts with automatic weight progression, rest timer, plate calculator, and progress graphs. Free on iOS and Android.