#Shoulder press 1 rep max calculator free#

The first weeks will feel easy. But the weight will increase fast. You need small plates of 1.25kg/2.5lb to do this. So Squat 5×5 27.5kg/60lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar.

Just click here.Īll weights include the bar because you lift it. Signup to my daily email tips to get the spreadsheet. And the progress graphs will keep you motivated. You’ll know the exercises, weights, sets & reps to do. On Deadlift add 5kg/10lb. So if you’re new to lifting and started with the recommended starting weights, your first two weeks will look like this… StrongLifts 5x5 Week 1įree: download the StrongLifts 5×5 spreadsheet to get your first 12 weeks of training calculated for you. Increase the weight every workout on each exercise where you completed five reps on each set. This gives you more Deadlift volume without the intensity of doing several sets of five with the same weight. If you want to do more than 1×5 Deadlift, better is to warmup by doing sets of five reps (the app suggests this kind of warmup). Most people find that 5×5 Deadlifts after 5×5 Squats is too hard once the weights get heavy, and that Deadlift increase fine doing only 1×5. This is because you’re doing Squats 3x/week with increasing weights. Note that Deadlifts is only one set of five reps (1×5). Repeat until you’ve done five sets of five (5×5). Squat 20kg five times, rack the weight, and rest 90 seconds. Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side)ĥ×5 means you do five sets of five reps with the same weight.Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side).Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell).Here are the recommended starting weights if you’re new to lifting… This way you can build up your confidence and practice proper form.

#Shoulder press 1 rep max calculator free#

If you’ve never done these exercises before, haven’t done them in years, or you’re intimidated by free weights then start with the lowest weights possible. You can enter your best lifts in the spreadsheets or the apps, and they’ll calculate your starting weights for you. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. Start light so your body can get used to Squatting, pressing and pulling three times a week. The app also auto-alternates workouts A and B. If this doesn’t make sense, signup to my daily email tips to get spreadsheets – you’ll get an overview of your first 12 weeks. Week four and six will look like week two. Week three and five will look like week one. Your second week will look like this if you train Monday, Wednesday, and Friday like most people… Stronglifts 5x5 Week 2 Then keep alternating the workouts each time you go to the gym. Start week two with workout B because you finished week one with workout A. Your first week will look like this if you train Mo/We/Fr… Stronglifts 5x5 Week 1

Start StrongLifts 5×5 by doing workout A. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. Most people train Monday, Wednesday and Friday. Alternate workout A and B each time you train. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Wait one day before doing your next workout. Never train two days in a row or do two workouts in a day. Workout B: Squat, Overhead Press, Deadliftĭo three workouts per week.Workout A: Squat, Bench Press, Barbell Row.The StrongLifts 5×5 workout program consists of two workouts…