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StrongLifts 5x5 Workout

49,070

StrongLifts Health & Fitness

PEGI 3

Offers in-app purchases

StrongLifts 5x5 Workout- screenshot thumbnail

The simplest, most effective workout to get stronger, build muscle and burn fat fast. Three exercises, three times a week, 45 minutes per workout. Thousands of people worldwide have used the StrongLifts 5x5 workout app to get stronger, build muscle and burn fat. All without training more than three times a week.

The StrongLifts 5x5 workout app is like having a personal strength and muscle building coach in your pocket. The app guides you through every StrongLifts 5x5 workout. It shows you which exercise to do each workout, with how much weight, how long to rest between sets and a lot more. This takes the guess work out of your training so you can focus on lifting!

FREE FEATURES
✔ FREE DOWNLOAD
✔ Simple, easy and intuitive design
✔ Integrates the StrongLifts 5x5 workout
✔ Records weights, sets and reps - no more pen and paper!
✔ Know which exercise to do and how much to lift each workout
✔ Auto-alternate workout A/B, switch manually anytime from the menu
✔ Auto-add weight each workout, set increments/microload in settings
✔ Auto-deload/repeat the weight if you missed reps or hit a plateau
✔ Timer suggests how long to rest between sets based on last set
✔ Graphs to view your progresson all the lifts and for body-weight
✔ Calendar for weekly and monthly overviews of your workouts
✔ Notes for tracking assistance exercises or how workout went
✔ Kg/lb – set this on first use, switch anytime in settings
✔ Bar setting: set the weight of your barbell in settings
✔ Auto-backup workouts to cloud, sync to any device
✔ Videos of workout and exercises
✔ Log from Android Wear!
✔ Ad-free!

Get Even Better Results with The StrongLifts Power Pack!
Unlock the StrongLifts Power Pack to gain access to even more features. These will save you even more "brain" work in the gym, help you break through plateaus and allow you to add assistance exercises to emphasize certain muscles. Here are all the features the Power Pack unlocks...

✔ Warmup sets, reps and weights calculator for all exercises
✔ Assistance work - unlock assistance exercises to target body-parts like arms, abs, calves
✔ Custom Assistance - create your own custom assistance exercise, with your sets and reps
✔ Plate calculator - list breakdown of plates to add with easy graph displays
✔ 3x5/3x3/1x3 - break plateaus by switching to 3x5/3x3/1x3 once 5x5 stops working
✔ Locked screen entry: quickly enter sets from notification without unlocking your phone
✔ Google Fit: automatically sync your workouts and body-weight with Google Fit
✔ Export your workouts to csv and view them with excel for advanced analysis

Note: purchasing the Power Pack also supports the team behind this app, and keeps the app free of ads. If you find the app helpful, purchase the Power Pack to support us.

About StrongLifts 5x5
StrongLifts 5x5 is the simplest, most effective workout to get stronger, build muscle and burn fat. 3 full body compound exercises exercises, 3x/week, 45 mins per workout. The first workout A you Squat, Bench and Barbell Row. After taking one day rest, you do the second workout B – Squat, Overhead Press and Deadlift. Start light to focus on form and build confidence under the bar, then add weight each workout.

The StrongLifts 5x5 app does all the thinking for you so you can focus on lifting. You can find more info about the StrongLifts 5x5 workout on the StrongLifts.com website at http://stronglifts.com/5x5/

Permissions
- Internet to send crash reports so we improve app
- Photos/media/files to backup your workouts
- Vibrator for rest timer alarm between sets
- In-app purchases to unlock extra features

Support
If you experience issues with the StrongLifts 5x5 workout app or have suggestions to improve it, we'd love to hear from you! Just contact us from the app by going to menu - help. This way we have your phone info.

Like StrongLifts 5x5?
If you like this StrongLifts 5x5 app, rate it 5-stars and give it a +1 so more people find it. -Mehdi

Reviews

4.9

49,070 total

5 44,169

4 3,818

3 506

2 201

1 376

I really enjoy using the app. It helps a lot in keeping me on track for better health and thus the enjoyment of life.

Zach Taft

Have difficulty with app after completing a workout it may or may not log the activity correctly

Caleb Duran

Does all the thinking for you!

Batuhan Başerdem

After the update, my purchase was lost. Careful about the update.

Ved K

Love the app.. my one recco would be to show clearer form rather than the YouTube videos. Maybe short succint animations. That would help do a quick refresh before changing form. The videos are too long and I have to keep dragging the marker to find the right part wasting time. Side profile animations would be better. Thanks for the response with the link to the guides. However, what I think will be invaluable is a quick easy reference animation that shows correct form, between sets. This reinforces whats correct, especially for newbies.

James Miller

This is a great app which lays out a straight-forward exercise program that can be quickly implemented daily and it log your progress. It is exactly what I have been looking for a long time. I have seen some complaints that it is not challenging enough. It's not difficult to fix this. Simply increase the weight, reduce your rest time between sets, or add additional exercises from the available options. Great app. Love it.

User reviews

June 3, 2017

I really enjoy using the app. It helps a lot in keeping me on track for better health and thus the enjoyment of life.

Zach Taft June 2, 2017

Have difficulty with app after completing a workout it may or may not log the activity correctly

StrongLifts June 2, 2017

What difficulty? Contact us through the app - menu - help - contact us so we can check and help.

Caleb Duran June 3, 2017

Does all the thinking for you!

Batuhan Başerdem June 3, 2017

After the update, my purchase was lost. Careful about the update.

StrongLifts June 3, 2017

Make sure your google account is still the same. Check how to recover here http://support.stronglifts.com/article/7-recover-power-pack-purchase-android

Ved K March 6, 2017

StrongLifts March 5, 2017

Read the guides at http://stronglifts.com/exercises/

James Miller April 27, 2017

David Niemeyer January 17, 2017

Just fantastic Not only is the workout plan great, but this might be the most streamlined, intuitive, and user friendly app of any kind that I've ever used. I paid for the premium but I think it's still free for basic. It keeps you on track with your sets, workouts, lift weight, body weight, successes, failures, and gives you a notes section for each work out so you can look back months from now and see what you were thinking that day. If you are just starting with weight lifting, this is the best place to start.

anony mous April 20, 2017

Haven't tried syncing with other devices yet. The best thing about this app is that it's kept SIMPLE! The ability to put in your bar & plate weights so that it tells you which plates to use for each exercise is fantastic. Looking forward to exporting to spreadsheet when I have more data. Awesome app, keep up the good work.

Yassar Khan April 25, 2017

Brilliant app to say the least. My strength has gone up consistently and I feel a lot stronger. As long as you're eating right and sleeping enough, you cannot go wrong. In 3 weeks my squat has gone up by 20 kg. It's an exercise I've struggled with in the past, but now it's one of my favourites. If you follow the plan without any deviation, you'll definitely see results.

Jeff Treaster March 3, 2017

I found strong lifts back in 2012 when you could only get the app for Apple products. I used the program back then to break through some long standing plateaus. I'm back with out now because I had quit working out and this program actually takes into account that people are at different levels of fitness. The app has improved greatly over 4 years ago. Then you basically had a timer and workout log. Now it can help complete beginners figure out what plates to put on the bar, and what weights they should warm up with or if it's even required. Great app for compete beginners and helpful for the experienced to have an easy tracking method for this program.

Ulric Pereira February 13, 2017

This is THE app for 5x5. If you're not sure what 5x5 is, read up. The app does not provide context or background about the workout routine (which is available elsewhere). But if you're doing the 5x5 routine then this app tracks all the basic exercises. It lets you track progress and changes the weights you'll do next. It increases and decreases the weights according to the programme. But it also lets you modify weights and recalculates your next workout weights. There is also a neat little timer for rests in between sets!

Christopher Long March 31, 2017

I have not lifted in years I still have a Max of 225 bench and a 245 squat. I thought I would try this out just so I can recommend this for friends. On the first week I am extremely happy with this app. After looking at the videos they provide it made me realize I was not lifting properly( which may explain my pain After lifting in the past. I decided to start from the bottom and work my way up . Following the proper lifting tips provides a great work out.

Kodiak Brush January 11, 2017

Really awesome simple work out app The only thing keeping it from 5 stars is the limited customization options. I'd love to be able to swap out lifts in work outs. For example today I wasn't able to get a barbell to bench press with so I did dumbbell bench instead. I wish I could show that in app to keep my numbers consistent for the lifts I am able to do

NerfRideout March 3, 2017

I never rate apps or reviews because I simply can't be bothered. However using this app and following the guides have seen me gone from struggling to bench 80kg for 3 to lifting 5x5 92kg and my OHP personal best has increased massively. I've seen some serious overall strength gains in the short time I've been using it and it was worth the £9.99 to add and track a few extra exercises and unlock the other features. Amazing app, highly recommended. Tldr: Seen some great overall strength gains by following the workout in this app.

StrongLifts March 5, 2017

Great job

Mike Sexton March 15, 2017

I started doing SL before the app existed and had to use spreadsheets to track. I recently decided to start it again after getting sidelined from lifting for a couple of years. I saw the app and got it and unlocked the power pack from the start. The interface and tools available are outstanding! Possibly the best money spent on an app yet.

Jaidev Das March 21, 2017

This is a well researched method, an extremely helpful app, 5x5 has been used for long enough that it has proven it's helpfulness in keeping workouts focussed, uncomplicated and allows time for recovery. The great gym sin of over-training will be avoided and repented for with this exciting and challenging routine. Thanks Medhi and crew.

Matthew Lambert May 23, 2017

This may be premature of me but I love this app. Just completed my first workout using it. Easy to navigate and I love the rest timer and that it alarms you when to get your butt back to pumping iron. It tells you everything you need to know down to what plates to use. Haha. Love it. Great job Mehdi. Can't wait to continue this program. Winner 👍

James McQueary May 7, 2017

It's really a beginner's program, but the app is intuitive and well-made. You're periodically prompted to upgrade in the free version, but it's not invasive. Some of the app features streamline things in a way particularly useful to beginners, like incrementing weight and adjusting for failure and plateaus. Excellent overall for its intended purpose.

Dahr Xiede April 13, 2017

If you follow a 5x5 plan, I have found this has been my favorite app. From tracking what set I am (I have been out lifting while on work conference calls and lost track of what set I was on) to the timer with audible tones between sets, this app just does everything I need. If it works for you, consider the power pack add-on if you add on accessory exercises.

February 13, 2017

Focuses on good form instead of "just getting that last rep squeezed out no matter what". Gets harder quickly so no need to do extra early on. Would recommend signing up to the daily emails too, they keep you motivated and focused.

Ryan Salihar February 27, 2017

This app has been phenomenal for me. Love the progression and the easy sync with Google fit. My only wish is that the warm-up sets would track over on my android wear, and that if I do the workouts in a different order things stay in sync between phone and watch

Lamont Dozier, Jr. January 13, 2017

Best way to do 5x5 lifts! With the extra pack that provides structured warmup sets and barbell calculations (for when your oxygen-deprived workout brain doesn't feel like doing the math). It's simple and effective

Bryce Harrington January 14, 2017

Got me back into lifting heavy again Love that it has the timed and warmup sets for you. I wish there was more variety to the supplemental lifts and that it had a guided max out stage to get you started and then to text your overall strength at different benchmarks.

sam sam April 3, 2017

Works great. Very easy to use and does all the thinking for you. I did notice the the weight plate recommendations are not optimal. For example it says to use a 35 and a 10 for example, instead of using a 45, even though you have 45s in your list of weights. This is a very minor problem, so I'm not taking any points off for it.

Jordan Ella February 18, 2017

For anyone interested in starting at the gym this application is fantastic. It's straightforward and will most importantly build habit. As someone starting back at the gym cautiously due to injury the program allows me to start from the bare minimum while pushing my incrementally. Love it!

Peter Gitta February 27, 2017

I paid for the extra features as a way of saying "thank you" for providing a free app that isn't littered with ads. Glad I did too, as the extras are handy, but definitely not necessary. But people gotta earn a living, so don't be cheap, and reward the first class app you get for free.

Evelyn Rees February 25, 2017

Just started using, bought the power pack, and quite like it, simple to use and seems like will be good to guide me to increasing weight. Not 5 stars due to 2 reasons: 1. I wish I could connect to my fitbit, as annoyingly Google fit also doesn't sync to fitbit so I don't have one central log of activity. 2. It it good for the free weight lifting exercises but not great for adding other things in eg I had to bodge the body weight exercises, short ab circuit, any machine work.

StrongLifts March 5, 2017

Fitbit doesn't sync with google fit because they're building their own platform. Tell them to stop their BS and sync with Google fit like everyone else.

Stephanie Rainey May 3, 2017

This app has been such a big help for me getting back into shape. Half my problem is never knowing what to do when I get to the gym, and my workouts were so inconsistent that I never made much progress. Now I actually see myself getting stronger and I have something to help keep me pushing myself harder than I ever have before. Simple and genius, I highly recommend!

Peter Vinge March 11, 2017

I was looking to get back into shape but I hated planning and tracking workouts. This does it for me and pushes me to get stronger and more in shape simultaneously. I seriously couldn't do it without this app. I'm spreading the word about this program like wildfire after seeing amazing results in only 5 months. Definitely worth the upgrade.

Mike Statham April 7, 2017

As someone who's always been a runner/footballer, I was always skeptical about trying weights. It's too hard, Don't know what I'm doing etc. This app gets you straight into it. Been using it a month and I already feel a lot stronger.

Paul Kounine February 27, 2017

Great interface and program. It's fun and well structured and has me doing things that break from my established routine. Will update this as results develop (or don't—but I'm confident they will!).

Daniel Azzopardi February 7, 2017

Awesome easy to follow app. I used to hate going to the gym and had no idea what to do. I now look forward to the gym with this app, and always looking to better my previous workout. Great stuff. Only thing I would love to see is more to do with nutrition associated with the workout.

russell vaughn January 15, 2017

Short and easy Way easier that writing it down every day.....if I had a complaint it would be it's hard to go back and look at your past work outs....and would be nice to have a recap of your notes before each session to know if you need to make any adjustments.

Suszanne Dertinger April 8, 2017

My husband introduced this to me. I really like it. I feel stonger every workout. I was really sore after my first workout but kept at it and the soreness isnt a problem anymore. Highly recommend stretching everyday. My legs got pretty tight. But all in all 5stars. Great program!

February 3, 2017

I'm a complete beginner. This app has been amazing for form and progress. I feel fitter and stronger and it's only been a week or so. I've even dropped a couple of KG in that time. Will prob upgrade soon. Is it a subscription or a one off payment?

Thomas Showers March 22, 2017

Love the app. Love the program. Thank you. I happily paid the 10 bucks. It has more than paid for itself. I manned up and bought a 300lb weight set with Olympic bar and ditched my bench press bench and got a rack. Couldn't be happier.

James Tucker February 1, 2017

I've seen great results using the 5x5 program. This app is Highly recommended, and the Power pack features are worth investing in, Particularly the plate calculator and google fit integration. I'm giving this 5 stars, based on the developer comment below which is right, however there are a few issues with the app (NOT THE 5X5 program itself). For example, the 'countdown timer' to the next set resets if you switch apps, or occasionally if you switch to watch the videos. Additionally, it would be ideal if the 'tip sheets' for form available on the site could be included into the app.

StrongLifts February 1, 2017

Great results is 5 stars

Mike Mahoney March 13, 2017

Love it! 5x5 provides a simple, straightforward way to start lifting weights or get back in shape. It's flexible too. If you need to redo a set, just hit "today's workout" or "last workout" & your off & running judgment free :)

martha Neovard January 13, 2017

Easy to use, getting ripped Works great, was a little startled having to drop my lifts by so much to start, but now it's been worth it. Dropped inches off my waist and a pant size down just four weeks in.

Peter McCubbin January 16, 2017

Good instruction! I'm back with an update. This app is great for beginners. It's a plan almost everyone can follow. After 12 weeks I'm squatting more than my own bodyweight below parallel. I'm now aiming for the 300lb squat and getting my bench above 220lb. Always wanted a plan for the gym but could never find one you could stick to? This is the one!