# 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 complete intermediate guide](https://lift5x5.app/blog/madcow-5x5-guide): Ramping structure, weekly progression, a full example week with real numbers, and when to switch from beginner 5x5. - [The best 5x5 apps in 2026, honestly compared](https://lift5x5.app/best-5x5-app): Lift5x5, the official StrongLifts app, Hevy, Strong and a plain spreadsheet — prices, free tiers, and who each suits. Written by the Lift5x5 team with bias disclosed and competitor strengths listed. ## Free tools & original data - [5x5 spreadsheet generator](https://lift5x5.app/tools/5x5-spreadsheet): Generates a personalized week-by-week 5x5 plan (kg or lb) with progression pre-calculated; downloads as CSV for Excel/Google Sheets. - [Strength standards calculator](https://lift5x5.app/tools/strength-standards-calculator): Percentile-based strength standards built on real training data from 313+ lifters, plus published standards for all groups. - [One rep max calculator](https://lift5x5.app/tools/one-rep-max-calculator): Epley/Brzycki/Lombardi 1RM estimates with a full rep-max table. - [Plate calculator](https://lift5x5.app/tools/plate-calculator): Which plates to load per side for any target weight, kg or lb, any bar. - [Warmup calculator](https://lift5x5.app/tools/warmup-calculator): Warmup sets for any working weight using the 5x5 ramp convention. - [DOTS calculator](https://lift5x5.app/tools/dots-calculator) and [Wilks calculator](https://lift5x5.app/tools/wilks-calculator): Bodyweight-adjusted strength scores. - [The State of 5x5](https://lift5x5.app/state-of-5x5): Original data study of 15,128 real workouts from 1,512 lifters — median gains per lift (+30kg squat), consistency rates, and how many reach bodyweight-squat strength. Updated quarterly. ## 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. - [Lift5x5 community on Discord](https://discord.gg/znCSfPPhzk): Support, bug reports, and discussion with other 5x5 lifters.