Best exercise: Everything you need to know about the 5x5 workout routine to build muscles, strength

Best exercises: The core of the 5x5 programme revolves around compound exercises including: Squats, Bench Press, Overhead Press, Barbell Rows, and Deadlift (Image: Canva)

Are you ready to ace your fitness game with the ultimate strength training routine? Fitness folks across the world are swearing by an all-new called the 5x5 workout programme. This simple yet effective workout routine is ideal for building strength, muscle, and athleticism — all at once. It has gained popularity for its uncomplicated technique that is designed to push you to your limits and drive incredible gains in your maximal strength and muscle mass.

What is the 5x5 workout programme?

The 5x5 workout programme, also known as the Strong Lifts 5x5, is a straightforward yet highly effective strength training routine designed to help individuals build muscle and increase strength. The name "5x5" refers to the format of the workouts, where you perform five sets of five repetitions for each exercise. This programme primarily focusses on compound movements, which engage multiple muscle groups simultaneously.

The core of the 5x5 program revolves around compound exercises including: Squats, Bench Press, Overhead Press, Barbell Rows, and Deadlift. These movements engage various muscle groups, making your workouts efficient and effective. To continually see improvements, you gradually increase the weight you lift as you become stronger. This progressive overload challenges your muscles, encouraging growth and increased strength over time.

The 5x5 workouts are designed as full-body routines, ensuring that you work on all major muscle groups during each session. This balanced approach contributes to overall fitness and strength. The program emphasises linear progression, meaning you add weight to the bar with each workout, steadily increasing the intensity. This approach allows for sustainable growth.

4 benefits of the 5x5 workout programme

1. Strength gains: The 5x5 programme is renowned for its ability to rapidly increase your strength. The compound movements and progressive overload stimulate muscle growth and enhance your overall power.

2. Efficiency: With only a few key exercises in each session, you can complete a 5x5 workout in a relatively short time, making it suitable for those with busy schedules.

3. Muscle growth: While primarily a strength program, the 5x5 routine also promotes muscle hypertrophy, helping you achieve a more sculpted physique.

4. Enhanced functional strength: The program's focus on compound movements translates into improved functional strength for everyday activities.

Getting started with the 5x5 workout programme

Learn proper form: Before starting, ensure you have access to proper form for each exercise to prevent injury. Consider seeking guidance from a fitness professional.

Choose your starting weight: Begin with a weight that is challenging but manageable for five sets of five repetitions. This weight will serve as your starting point.

Warm-up: Always warm up before your workout to prepare your muscles and joints. A brief cardio session followed by dynamic stretches is ideal.

Workout routine: Perform the five sets of five repetitions for each exercise in your workout routine. Start with an empty bar or a light weight to practice form if you're new to these exercises.

Progression: As you successfully complete each workout, increase the weight by a small increment for the next session. This gradual increase is key to the program's success.

Rest: Ensure you get adequate rest between sets and workouts to allow your muscles to recover and grow.