What is the 5x5 workout method?

What is a 5x5 workout?

According to personal trainer Lucie Cowan, who works with Third Space London, the 5x5 workout is a simple strength training program designed to aid individuals who wish to grow stronger.

What is a 5x5 workout?

The term "5x5" refers to the fundamental idea behind each exercise being performed five times in five different sets. This method emphasizes doing less repetitions while lifting bigger weights, which may provide exceptional strength increases.


Squats are a traditional strength training exercise that may be performed with a barbell, kettlebells, dumbbells, or even just your body weight. It is a fundamental exercise that strengthens the lower body, particularly the quadriceps, hamstrings, and glutes.

Bench Press

Bench Press: "Focusing on the chest, shoulders, and triceps, this exercise is excellent for upper body strength," she claims. Either dumbbells or a barbell can be used for it.

Barbell Row

Barbell Row: "Targets the upper back and biceps, enhancing posture and upper body strength," claims Cowan. The same applies whether using resistance bands, a barbell, or dumbbells.

Overhead Press

Overhead Press: This exercise is best performed with a barbell or dumbbells, but you may also use a kettlebell. It is "a shoulder and triceps exercise that also engages the core for stability."


Deadlift: According to Cowan, "Deadlifts engage nearly every muscle group in the body, with a primary focus on the back, legs, and core," and you'll need to be proficient with using a barbell for this exercise.

Five sets of five repetitions for each exercise make up the 5x5 routine, which has more sets and less repetitions than many other strength training regimens.

this structure pushes you to gradually raise the weight as you get stronger, which is essential for efficiently gaining muscle and strength. The secret to development is to start with a weight that is difficult for you but enables you to accomplish all five sets.

The 5x5 isn't a program for weight reduction through strength training; instead, it's all about making you stronger.

Always seek out assistance from a personal trainer or fitness coach if you've never done a program like this and want to begin strength training from scratch. The risk of injury increases while utilizing barbells and larger weights.

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