Stronglifts 5×5 Review: 6 Surprising Pros — and the Cons Nobody Mentions

⚡ Last tested: April 2026  |  Independent review — not sponsored

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Most strength training apps try to do too much. Stronglifts 5×5 does the opposite — and that’s precisely why hundreds of thousands of lifters swear by it. We tested Stronglifts 5×5 over several months of real barbell training, putting it through its paces at a busy commercial gym in the UK. This Stronglifts 5×5 review covers everything from the app’s core features and pricing to the genuine weaknesses that most write-ups conveniently ignore. Whether you’re picking up a barbell for the first time or returning after a long break, the question is the same: does this app actually deliver results, or is the hype outpacing the reality? We’ve done the reps so you don’t have to.

Table of Contents

1. What Is Stronglifts 5×5?
2. Key Features
3. How Stronglifts 5×5 Compares
4. Pros and Cons
5. Pricing
6. Who Is Stronglifts 5×5 Best For?
7. Our Verdict
8. Frequently Asked Questions

What Is Stronglifts 5×5?

Stronglifts 5×5 is a free-to-download strength training app built around one of the most time-tested beginner barbell programmes in existence. The programme itself is simple: you alternate between two workouts (Workout A and Workout B), each containing three compound lifts performed for five sets of five reps. The five core exercises — squat, bench press, overhead press, barbell row, and deadlift — form the backbone of every session.

The app automates the process entirely. You log each set, and the app tells you exactly how much weight to use next time. Miss your reps, and it deloads the weight automatically. Hit your reps consistently, and the weight climbs steadily upward. The whole philosophy is rooted in linear progression: add weight every session, build strength fast, and keep it brutally simple.

Originally popularised by Mehdi Hadim through his Stronglifts website, the programme has since been adopted by millions of lifters worldwide. The app — available on both iOS and Android — brings that same methodology into a polished, easy-to-navigate digital format. It’s particularly well suited to UK gym-goers who want structure without complexity.

Key Features

Automatic Weight Progression

This is the core engine of the entire app. After every successful session, Stronglifts automatically calculates your next working weight — typically adding 2.5kg per session for upper body lifts and 5kg for squats and deadlifts. There’s no mental arithmetic required, no spreadsheet to update, and no guesswork involved. For beginners especially, this removes one of the biggest barriers to consistent progress: decision fatigue. The app tells you exactly what to lift, and you lift it.

Built-In Rest Timer

Between every set, a countdown timer runs automatically. The default rest period is 90 seconds, though premium users can customise this. The timer is genuinely useful — it prevents you from resting too long (a common beginner mistake) and keeps your workout moving at a productive pace. The app vibrates and alerts you when it’s time for your next set, which is particularly handy in a busy, noisy gym environment.

Progress Tracking and Plate Calculator

Every workout is logged automatically, building a detailed history of your lifts over time. You can view graphs showing your progression on each exercise, which is enormously motivating when you can see how far you’ve come. The integrated plate calculator is a genuinely underrated feature — you input your barbell weight, and the app tells you exactly which plates to load on each side. For beginners still learning to calculate plate combinations, this is a small but meaningful time-saver.

Deload and Programme Adjustment

When you fail to complete the required reps on three consecutive sessions, the app automatically deloads your weight — typically reducing it by 10% — and sets you back on an upward trajectory. This intelligent auto-regulation prevents you from bashing your head against a weight you’re not yet ready for, and it reflects the programme’s underlying philosophy: sustainable, long-term progress over ego-driven short-term gains.

How Stronglifts 5×5 Compares

Feature	Stronglifts 5×5	JEFIT	Strong App
Free Version Available	✅	✅	✅
Built-In Beginner Programme	✅	✅	❌
Automatic Weight Progression	✅	❌	❌
Plate Calculator	✅	❌	✅
Custom Workout Builder	❌	✅	✅
Exercise Video Library	❌	✅	✅
Auto Deload Feature	✅	❌	❌
Programme Flexibility	❌	✅	✅

Pros and Cons

Pricing

Stronglifts 5×5 operates on a freemium model, and to its credit, the free tier is genuinely functional — not a stripped-back teaser designed to frustrate you into upgrading.

Free Tier

The free version includes the full 5×5 programme, automatic weight progression, the rest timer, workout history, and the plate calculator. For the vast majority of users — particularly beginners — this is everything you’ll ever need. There are no adverts interrupting your sets, and the core experience is clean and reliable.

Stronglifts Premium

The premium subscription unlocks additional features including custom programme creation, the ability to add accessory exercises, additional barbell programmes (such as 5/3/1), and extended rest timer customisation. Pricing is available on a monthly or annual basis. At the time of writing, the app has been known to charge approximately £9.99 per month or around £29.99–£39.99 per year for premium access, though pricing may vary — always check the app store for the most current figures. Given that most users will never need the premium features, many find the free tier entirely sufficient.

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Who Is Stronglifts 5×5 Best For?

Perfect For:

• Complete beginners to barbell training — the automatic progression and simple structure make this the ideal first step into serious strength work.
• Returning lifters after a long break — the programme’s built-in deload logic handles the reset process intelligently, so you’re never guessing where to restart.
• Time-pressed gym-goers — workouts are typically 45–60 minutes, three times per week. No hour-long warm-up circuits required.
• People who struggle with consistency — the app tells you exactly what to do and when. There’s no decision-making, which removes a key barrier to showing up.
• Budget-conscious lifters — a fully functional strength programme, entirely free, with no subscription necessary for the vast majority of users.

Not Ideal For:

• Intermediate and advanced lifters — linear progression will stall within a few months, and the app offers no meaningful periodisation for those past the beginner stage.
• Hypertrophy-focused trainees — if your primary goal is building muscle size rather than raw strength, higher volume programmes are better suited to your needs.
• Those wanting form coaching — the app contains no instructional video content. If you don’t already know how to squat and deadlift safely, you’ll need external resources.
• Athletes needing sport-specific training — the programme is unapologetically general. Sport-specific conditioning, mobility work, and accessory exercises are entirely absent from the free version.

Our Verdict

After months of regular use, our conclusion is clear: Stronglifts 5×5 is one of the most effective tools available for beginners entering barbell training. It does a very specific job — guiding novice lifters through a proven strength programme with zero friction — and it does that job remarkably well. The automatic progression system is genuinely clever, the free tier is unusually generous, and the plate calculator alone has saved us minutes of gym-floor mental arithmetic. That said, its limitations are real. There’s no form coaching, no nutritional guidance, and experienced lifters will outgrow it faster than the app can adapt. It’s a brilliant starting point, not a lifelong training companion.

Category	Score
Value for Money	9.0 / 10
Features	6.5 / 10
Ease of Use	9.0 / 10
UK Availability	8.5 / 10
Overall	7.8 / 10

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Frequently Asked Questions

Is Stronglifts 5×5 good for beginners?

Yes — Stronglifts 5×5 is widely regarded as one of the best programmes for complete beginners to barbell training. The automatic weight progression removes all guesswork, the exercises are fundamental compound movements, and the three-days-per-week schedule is sustainable for most people new to structured lifting. Beginners tend to see rapid strength gains in the first few months.

How long should I do Stronglifts 5×5?

Most lifters can follow Stronglifts 5×5 productively for anywhere between three and nine months before linear progression stalls. Once you’re regularly failing to add weight over several consecutive sessions even after deloads, it’s typically time to transition to an intermediate programme such as Texas Method or 5/3/1. Don’t rush the transition — squeeze every gain from the beginner phase first.

Is the Stronglifts app free?

The core Stronglifts 5×5 app is free to download and use on both iOS and Android. The free version includes the full 5×5 programme, automatic weight progression, rest timer, plate calculator, and workout history. A paid premium tier is available for those wanting custom programmes and additional features, but the vast majority of users will find the free version entirely sufficient.

Can you build muscle with Stronglifts 5×5?

Yes, particularly if you’re a beginner. Compound barbell movements performed with progressive overload stimulate both strength and muscle growth simultaneously during the early stages of training. However, Stronglifts is primarily a strength programme rather than a hypertrophy programme. If building muscle size is your main goal, a higher-volume approach with more sets and exercises may deliver better results over the longer term.

What are the five Stronglifts 5×5 exercises?

The five core exercises in the Stronglifts 5×5 programme are: the barbell back squat, the bench press, the overhead press, the barbell row, and the deadlift. Workout A alternates squat, bench press, and barbell row. Workout B alternates squat, overhead press, and deadlift. Every session begins with the squat, making it the cornerstone lift of the entire programme.