A couple of months ago, I finally convinced my wife to try lifting heavy. It only took me 15 years, but I convinced her. For the unfamiliar, the 5×5 program (specifically, StrongLifts 5×5–https://stronglifts.com/5×5/#gref) is a three day per week training program that is about as basic as they go. It essentially consists of two workouts that are alternated (thus, performed three times in a two-week cycle). These are: Workout A—squat, bench press, and barbell row; and Workout B—squat, overhead press, and deadlift. These, one will note, are what I refer to the “basic 5” exercises. Each is prescribed as five working sets of 5 repetitions. (StrongLifts suggest 1×5—after warmup sets—for the deadlift, but, for the beginner, I like to maintain the 5×5 schema until the weights significantly increase to the point where recoverability is challenged.)
For true beginners, it is recommended to start with minimal weights (squat, bench press, and overhead press: 45 lb/empty Olympic bar; deadlift: 95 lb; and barbell row: 65 lb) and add 5 lb (10 lb for the deadlift) after the prescribed five sets of five repetitions can be completed. Initially, this will be rather rapid and might slow as the weights progress.
The morning I am writing this post, my wife proudly shared that in this day’s workout, she squatted 95 lb., bench pressed 70 lb, and did 80 lbs on the barbell row. She is cautious in her progression, but this is more than she has probably ever lifted in her life. She had been told by a doctor to not squat, because she has no menisci in her knee. She has overcome this poor advice and is experiencing no pain as a result of the training—other than the occasional muscle soreness. She reported: “It has been amazing how I can tell the difference. I quickly get up the high incline sidewalks and feel the difference in so many ways.” I joke to her that her 8# dumbbells are rusting in the garage.
Never lifted heavy weights before? Afraid of barbells and free-weights? You are undoubtedly stalled in your progress. Give the 5×5 a try. Start where you are able and progress from there.
If you have lifted these exercises before. StrongLifts recommends starting at 50% of your known or estimated one-repetition maximum. Start where it seems too light, emphasize full range of motion and proper technique, and progress from there. No matter your age, you can get stronger—and in the process leaner and more fit.
Be your best today; be better tomorrow.
Carpe momento!