5×5 Weight Traning Method

The 5×5 Weight Training method is a simple way to build strength and lean muscle mass fast.

Favoured for its simplicity and effectiveness, the 5×5 method consists of two workouts:

Workout 1: Squat, Bench Press, Barbell Row
Workout 2: Squat, Overhead Press, Deadlift

Each exercise in the workout consists of 5 sets of 5 repetitions (apart from the deadlift; which is 1 set of 5 repetitions).

You will alternate between Workout 1 and 2 on each session, taking at least one day off between workouts. Each time you repeat a workout, you will add 2.5kg (5lbs) of weight to the exercise; this progressive load is what builds strength.

What is Progressive Overload?

Progressive overload is a method of gradually increasing the amount of resistance or weight that is used during an exercise. This allows the muscles to adapt and become stronger over time.

5×5 Weight Training Training Plan

Week 1

Week 2

Week 2 starts with workout B as you did workout A on the previous Friday.

Adding 2.5 kg or 5lbs to your weight each session quickly adds up. It’s important to start on lower weights, to allow your body to get used to the exercises before you begin lifting big. If you are unable to complete a session because the weights are too high, take 2.5 kgs or 5lb off during your next session and aim to complete the exercise.  You can then retry adding weight on the next session. 

How to Perform 5 x 5 Exercises

How to Perform a Squat

Equipment needed:

• Barbell
• Weight plates
• Squat rack or power cage

Instructions:

1. Begin by standing with your feet shoulder-width apart, with a barbell on your upper back, resting on your shoulders and upper traps.
2. Take a deep breath and engage your core, then push your hips back and bend your knees to lower your body into a squat position. Keep your chest up, and your knees in line with your toes as you descend.
3. Lower yourself until your thighs are parallel to the ground, then push through your heels to extend your legs and return to the starting position.
4. Repeat for the desired number of reps.

How to Perform a Bench Press

Equipment needed:

• Barbell
• Weight plates
• Flat bench
• Rack or spotter

Instructions:

1. Lie on a flat bench with your feet planted firmly on the ground. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Lift the barbell off the rack and position it over your chest with your arms extended.
3. Take a deep breath and engage your core, then lower the barbell to your chest, keeping your elbows close to your body.
4. Push through your feet and extend your arms to lift the barbell back to the starting position.
5. Repeat for the desired number of reps.

How to Perform a Barbell Row

Equipment needed:

• Barbell
• Weight plates
• Flat bench
• Rack or spotter

Instructions:

1. Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Bend at the waist and let the barbell hang in front of your body, keeping your arms straight.
3. Take a deep breath and engage your core, then pull the barbell up towards your chest, keeping your elbows close to your body.
4. Lower the barbell back to the starting position, keeping your back straight and your core engaged.
5. Repeat for the desired number of reps.

How to Perform an Overhead Press

Equipment needed:

• Barbell
• Weight plates
• Rack or spotter

Instructions:

1. Stand with your feet shoulder-width apart and hold a barbell at shoulder level, with your palms facing forward and your elbows bent.
2. Take a deep breath, engage your core, and then extend your arms to press the overhead barbell.
3. Lower the barbell to the starting position, keeping your core engaged and your back straight.
4. Repeat for the desired number of reps.

How to Perform a Deadlift

Equipment needed:

• Barbell
• Weight plates
• Flat surface (such as a platform or rubber mat)
• Rack or spotter (optional)

Instructions:

1. Stand with your feet hip-width apart and grasp a barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Take a deep breath and engage your core, then push your hips back and bend your knees to lower your body towards the barbell.
3. Grasp the barbell with your hands and straighten your legs to lift the barbell off the ground.
4. Keep your core engaged and your back straight as you lift the barbell, keeping it close to your body.
5. Lower the barbell back to the ground

Benefits of the 5×5 Method

This method provides a structured way to build functional strength and lean muscle. Utilising progressive overload – adding more weight on each session – means you are always pushing your muscles further. Following the 5×5 method will help you to:

1. Build Strength 

Progressive overload of your muscles is a fast way to become stronger. You will start to notice improved strength during your day to day activities within a few weeks of starting this program.   

2. Build Lean Body Mass

Lifting weights causes micro-tears in your muscles as you recover these tears heal and your muscles grow. By following the 5×5 method, you are training your muscles 3 times a week, so expect to see an increase in lean muscle mass.   

3. Burn Fat

Larger, stronger muscles require more fuel day-to-day; this means you’ll burn more fat even whilst resting. Add to this your new routine of working out 3 times a week and you will start to see fat melting away. 

Warning

Before attempting any new exercise routine, please ensure you are able to do so and consult your doctor if necessary. If you are new to weight training, it’s important to make sure you are carrying out exercises properly as you can cause serious injury if you do not. Please consult a properly qualified personal trainer if you are not confident using free weights.

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