StrongLifts and Starting Strength are both popular weightlifting programs focused on building strength through compound movements. StrongLifts uses a simple 5×5 protocol, emphasizing consistency with thrice-weekly workouts, while Starting Strength, developed by Mark Rippetoe, uses a 3×5 structure, prioritizing technique and incremental progression.
StrongLifts 5×5 is a widely recognized strength training program aimed at building muscle and enhancing strength through a simple, effective approach. Created by Mehdi Hadim, it emphasizes key compound exercises like the squat, bench press, deadlift, overhead press, and barbell row. Each routine involves three exercises, done in five sets of five reps, over three weekly sessions. Its straightforward 5×5 format suits beginners yet remains challenging for seasoned lifters. The program’s success hinges on gradual weight increase, progressive overload, and a focus on core movements, resulting in substantial muscle and strength gains.
